Monday, 6/4/12

3 Jun

Many of you have probably been waiting with baited breath for the Programming to be released for the next few weeks. Alas, there is more tweaking to be done but don’t worry – the full post will be up tomorrow afternoon. What I can tell you before then is something that you’ll notice in today’s formatting but here are some of the biggest changes:

1. We are on an 8 week cycle.
2. This cycle will be VERY GYMNASTICS dominant.
3. We will be EXTREMELY rigorous in cultivating virtuosity in single limb movements.
4. We will be experimenting with movements in the transverse plane – and it’s going to get VERY interesting…some new lifts you’ve never done before will be present.
5. The formatting of each day will be very different than what you are used to – so pay attention to your Coach 🙂
6. Our schedule will be changing a bit for the summer… so keep an eye out and as always, sign up on MINDBODY!

HYBRID OLY (one spot left!) with Jim from 7-9am, with Sammy from 530-730pm
ADVANCED OLY with Jim from 9-11am and 730-930pm
CROGA with Tim from 12-1245pm
FOUNDATIONS with Tim from 630-730pm
GYMNASTICS with Sammy at 730pm

Coach Chris sets up for some handstand skill work at the Gymnastics Seminar.


SELF-MYOFASCIAL RELEASE: Foam Roll everythang, but pay special attention to any tightness in the hip flexors (get at them with a lax ball for a few minutes if you can). 5 minutes.

MOBILITY for POSITION: Wall Quad Stretch plus Overhead Reach, 1 minute each side.

POSITION: Rear Leg Elevated Split Squat – watch the video! On your own, work up to solid 3 sets of 8 on each leg (start with your weaker leg first).  If this is difficult, try lowering the object your back foot is attached to. If this is too easy, add a plate under the front foot.  Only add a plate, and only add weight if form is ABSOLUTELY perfect – pay special attention to any variation in the position of the knee as your back knee approaches the floor. (8 minutes)

See a picture of the above movement as it is described, from our OLD OLD OLD space in Camac.

STRENGTH: Front Squat, start with sets of 3 and work up to peak of 1.

SKILL: Learn the Rolling Pistol (or, if you need it, the Rolling Candlestick).

METABOLIC CONDITIONING: AMRAP in 5 minutes: 10 Rolling Pistols (alternate legs – so 10 reps total) alternated with 10 Burpees.

BUYOUT: Lax Ball for 5 minutes before leaving.  Focus on glutes, hip flexors, and lower leg muscles.


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