Location:

• ONDEG Fitness, 23 Main Avenue North, Choteau, MT
• (Enter through the door in the alley.)

Times:

• 6am
• 6pm
• 7pm

Today's focus:

• Metabolic conditioning
  • Phosphagen
  • Glycolytic
• Mode
  • Monostructural
  • Body weight / Gymnastics

Warm-up:

• Shoulder stretch (on your own)
• Core to extremity dynamic stretch and body movement
• Perfect / Samson stretch
• Wrist stretch
• Achilles stretch
• 2x10:
  • Push:  push-up
  • Pull:  pull-up
  • Midline flex:  KTE
  • Midline extend:  good morning
  • Hip open / close:  OHS

Skill review / enhancement / instruction:

• Skill

WOD #1:
5x3:

• Deadlift

WOD #1:
"Kristen's Revenge"
Choose a bodyweight exercise, and choose a monostructural movement, mix and match into couplets and "get'r dun" as many times as possible during the hour.  Rest no more than 2 minutes between couplets:

• Bodyweight
  • JPU x30
  • Burpee x20
  • Metronome x10
  • Tucker shoot-thru x7
  • Complex mountain climber x20
  • Sit-up / tuck-jump x10
  • Sit-spin-push x20
• Monostructural
  • Bike x0.5 mile
  • Plate push x4 lengths
  • Slider x10 lengths
  • Row 500m
  • Run 400m
  • Double-under x30

Post-WOD skill / strengthening / conditioning:

• GHD back extension, 3x10

Stretch

Study as Much as You Sweat:

• Regardless of your status...newbie or old-timer...you can probably learn something here.

Nutrition Tip of the Day:

• CrossFit Nutrition

Daily Pondering / Question of the Day:

• “Permanence, perseverance and persistence in spite of all obstacles, discouragement, and impossibilities:   It is this, that in all things distinguishes the strong soul from the weak.”  -Thomas Carlyle
• Post your replies to the comments below.