Friday, 31 December 2010
Announcements:
Times:
"Uncle Jessie is Back in Town"
Ten minute AMRAP. Max effort unbroken sets each exercise, no rest.
- Only two workouts today: 6am and 9am
- 100 Day Challenge: day 31, 70 to go!
- ONDEG Book Club meets January 6th at 6pm. Assignment: 1st four chapters of The Paleo Solution by Robb Wolf.
- Don't forget to sign up for a workout on Saturday! See the time slots available posted on the whiteboard at the gym.
- CrossFit Montana Winter Challenge.
Times:
- 6am
- 9am
6pm and 7pmNO workouts at these times...go out and celebrate the new year.
- Metabolic conditioning
- Phosphagen
- Glycolytic
- Oxidative
- Mode
- Body weight / Gymnastics
- External loads / Weightlifting
- Mobility
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Wrist stretch
- Perfect / Samson stretch
- Windmill stretch
- Scorpion stretch
- Pigeon stretch
- Squat stretch
- 1 x 10:
- Burpee pull-up
- Dive bomber push-up
- Superman
- Hollow rock (5x max effort)
- Burpee pull-up
- Dive bomber push-up
- Press 5x3
- Deadlift 5x3
"Uncle Jessie is Back in Town"
Ten minute AMRAP. Max effort unbroken sets each exercise, no rest.
- OHS (60% 1RM, execute until failure)
- KTE (Max reps until grip failure)
- GHD sit-up 3x10
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