Tuesday, 8/7/12

6 Aug

INTRO to OLY with Erin 7-9am, with Jim 1130-1pm.

HYBRID OLY with Jim 530-730pm.

ADVANCED OLY with Jim 9-11am, and 730-930pm.

CROGA with Tim at 6pm.

For all you crock-potting crazies into BBQ without a grill: Big Bubba Beef Ribs

Lighter-fare: Faux-Viche

For those of you who are wondering what all this food stuff is about anyway, What is Primal/Paleo?, from CaveGirlEats is a nice post to ponder.

Caption, please.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes.

POSTURAL ACTIVATION: 1 minute of each: Child Pose plus Internal Rotation Mob (keep chest to the floor), Add Bullwinkle hands plus Rotation, Jimmy Buffetts (remember to switch legs).

DYNAMIC WARM-UP: Medball Slam with a partner, they go, then you go. 5 Rounds of: 20 seconds on (both you and your partner work), 10 seconds off (no work from either partner).

STRENGTH: Pronated Grip Pull-up, up to a peak of 3.  Focus is on speed and pulling from the correct scapular positioning.

METABOLIC CONDITIONING:

If you have consistent muscle-ups complete:

Every minute on the minute for 10 minutes:

1, or, 2, or 3 muscle-ups followed by 20 air squats.

If you do not have consistent muscle-ups complete:

3, 5, or 7 kipping pull-ups followed by 10-20 air squats.

*if you fail to complete your chosen amount of work within the time given (one minute) your buyout at the end of the workout is to complete the number of reps you chose to complete multiplied by the number of misses in Burpees. For example: if you choose to do 7 pull-ups a minute and cannot complete them and 20 air squats in the final two minutes (2 strikes!), you must complete 14 burpees as a buyout directly after the workout is complete.

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3 Responses to “Tuesday, 8/7/12”

  1. tp August 6, 2012 at 9:58 pm #

    really happy to see the AC is finally working! but.. it’s supposed to blow air out, not suck people in.

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