Monday WOD - 13 September 2010
Location:
More hip opening mobility
Pigeon pose, hand on front foot, other hand in front and to side of same side knee. Hips back, keep lumbar curve, push belly button to knee, then belly button to foot.
WOD #2:
Obstacle course
WOD #3:
Max DU, 5 minutes.
Study as Much as You Sweat:
Daily Pondering / Question of the Day:
- ONDEG Fitness, 108 Highway 221, Choteau, MT
- (Eastern edge of Choteau, across from John Deere dealer on the Dutton highway. Former location of Howard's Plumbing.)
- 6am
- 11am-2pm (open gym by appointment only)
- 6pm
- 7pm
- 8pm On Ramp
- Metabolic conditioning
- Oxidative
- Mode
- Monostructural
- Mobility
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Windmill stretch
- Wrist stretch
- Achilles stretch
- Shoulders
- Squat mobility
- OHS therapy
- 3 x 10 (ten minute limit):
- Push: push-up
- Pull: pull-up
- Midline flex: sit-up
- Midline extend: Superman
- Hip open / close: OHS
- Double-unders
- Elbows into ribs
- Spinning with wrists
- Hands down at 45 degree angle and in front of body
- Hit rope one foot in front of the feet
- Jump slightly higher than single skip
- Land softly and jump again quickly
- Keep legs nearly straight
More hip opening mobility
Pigeon pose, hand on front foot, other hand in front and to side of same side knee. Hips back, keep lumbar curve, push belly button to knee, then belly button to foot.
WOD #2:
Obstacle course
WOD #3:
Max DU, 5 minutes.
Study as Much as You Sweat:
- Double unders from Ross Training (watch his hands and feet at 1:00)
- CrossFit Message Board #1
- CrossFit Message Board #2
- Duvide technique videos
Daily Pondering / Question of the Day:
- Did you miss the Ear Mountain climb? If you did, would you like to have a chance to do it before the weather gets bad?
- Post your replies to the comments below.
Ummm...kinda? As long as someone with a gun stayed with me...I know how those bears like the slowest one in the pack!
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