Sunday, 9/2/12

1 Sep

Please note: all classes EXCEPT Advanced Oly from 10-12pm are cancelled on Monday for the Labor Day Holiday.  We’ll start the week off with Floor Pressing on Tuesday!  Get your broad jumps ready!

Intermittent Euphoria.  From Mark’s Daily Apple.

Vegan Mint Chip Ice Cream.  From Elana’s Pantry (you’re welcome).

CROGA with Tim at 10am.

WORKOUT OF THE DAY with Tim at 11am.

INTRO TO OLY with Jim, 12-130pm.

ADVANCED OLY with Jim, 2-4pm.

Mara, mid double under.

WORKOUT OF THE DAY: 

SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed til 10 past.

DYNAMIC WARM-UP: Learn the Movements.

METABOLIC CONDITIONING:

FIGHT GONE BAD, EXPLAINED (see below).  Please note, we will use Kettlebell Sumo Deadlift High Pulls in place of Barbell High Pulls.  Risky shoulders, and new folks should Kettlebell Sumo Deadlifts only.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:

  1. Wallball Shots: 20/14 pound ball, 10/8 ft target. (Reps)
  2. Sumo Deadlift High-Pull: 75/53 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push Press: 75/53 pounds (Reps)
  5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Scores from Saturday -Elements, Gymnastics, Foundations, and the Workout of the Day – Alyssa, Mel, Cathryn, and Gabby – be sure to pick up your copy of “Well Fed” from Ave on Tuesday!

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