Wednesday, 5/2/12

1 May

CROGA at 12pm and 630pm.
CROSSFIT ENDURANCE (ROWING) with Liz at 530pm.
FOUNDATIONS with Liz at 630pm.

On lifting.  The Mental Switch.

How Vegetable Oils Replaced Animal Fats in the American Diet.

——————————–

CROSSFIT ENDURANCE:

Row: 4x500m, rest 3:00 mins between each repeat

——————————–

FOUNDATIONS:

SELF-MYOFASCIAL RELEASE: Tell the Coach what’s sore and get some ideas on what implements might make sense for movement prep, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Pigeon Pose, 1 minute each side.
DYNAMIC WARM-UP: 5 sets of 5 pull-ups (pick any band you like) alternated with 5 pushups – take your time in this warm-up to perfect your form. No snaking your push-ups!
STRENGTH: Barbell Press, work up to 5 sets of 5.
METABOLIC CONDITIONING: 5 minutes of double under practice. Try to get one, practice your singles.
POSTURAL RESTORATION: Lax ball feet for 2 minutes. Gastroc/Soleus Stretch, 1 minute each side.

———————————————

Discussing score-keeping at January's CrossFit Total - a day intended to be the one time during the year when you max your Deadlift, Back Squat, and Press - all in one day! Another reason keeping records throughout the year of your CrossFit performance is VERY important.

WORKOUT OF THE DAY:

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes/High Hamstring, 1 minute each side. Foam Roll IT Bands, 3 minutes.
DYNAMIC WARM-UP: 30 seconds with each: Cat Camel, Spiderman Steps, Arm Swings, Leg Swing, Hip Swings, Back Leg Swings.
ACTIVATION: Review the American Kettlebell Swing.
STRENGTH: Deadlift, up to a peak of 1.
*** the 6am and 7am classes must deadlift in the Oly area, but may use kilos or simply roll the plates in that general direction***
METABOLIC CONDITIONING:
21-15-9 reps for time of:
American Kettlebell Swing, (1.5/1)
Pull-ups (Kipping)

*Be sensitive to how your back feels after peaking your deadlift, and if you feel like it’s testy, instead of an American Kettlebell Swing, a barbell push press may be used (95/65).

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: