Wednesday, 6/6/12

5 Jun


ALL CLASSES ARE CANCELLED ON SATURDAY in FAVOR OF CROSSFIT FOR HOPE! There is a carpool list started on the left-hand side of the main whiteboard in the gym.  If you’d like to go (and we hope so) and need a ride or if you are going and can give a ride – please sign your name up.  More information on the event is here! To attend you must sign up here – but don’t fret, it’s free! The event is THIS SATURDAY from 9am-2pm – we will meet at the gym to leave at 8am.

WEDNESDAYS for the next 8 weeks will be Deadlift centric – but not always deadlifting as you are used to it…

CROGA with Tim, from 12-1245pm
CROSSFIT ENDURANCE (rowing), with Liz, 530-630pm
Row 20 mins, at 85% effort.
INTRO TO OLYMPIC LIFTING with Sammy, 530-7pm
FOUNDATIONS, with Liz, 630-730pm
ADVANCED OLY with Jim, 730-930pm
GYMNASTICS, with Sammy, 730-830pm


SELF-MYOFASCIAL RELEASE: Foam Roll IT Bands,1 minute each side. Lax Ball Glutes, 1 minute each side. Lax Ball Hip Flexors, 1 minute each side. Lax Ball High Hamstring, 1 minute each side.
POSTURE AND STABILITY: For 10 minutes, work on the single leg deadlift. Work with a plate for a counterbalance if an unloaded single leg deadlift is too hard. Then move to dumbbells, then where possible, work up to loading this movement with kettlebells from the floor.  You may try one implement in one hand or one in each hand. Beginning by holding the implement in the hand OPPOSITE the “working leg” is easiest at first.

Feel free to view this video during the SMR portion if you need a review of this movement and why we do it. Gray Cook is a physical therapist who is an excellent strength and conditioning Coach. His description of this the single leg deadlift begins at 6:10 in the video.

STRENGTH: From the rack, work up to a heavyish set of 3 for the Romanian Deadlift and complete 3 more sets of 2 there. Be sure to mark the end range of the bottom of the lift as the knee.
METABOLIC CONDITIONING: 3 Rounds for time of: 20 Deadlifts at %50 of your tested max alternated with 20 Bar Hurdles (jumping over your bar once NOT FACING YOUR BAR HEADON = 1 rep!)
***6am and 7am completes their deadlifts in the OLY and/or Gymnastics area!***
If jumping over your bar is CRAZY to you, feel free to draw a box you must jump over with  chalk as a hurdle instead.


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