Monday, 03 January 2011
Announcements:
Times:
Strength bias for the month of January (Monday's workout):
Ten minute AMRAP, no rest.
- 100 Day Challenge: day 34, 67 to go!
- ONDEG Book Club meets January 6th at 6pm. Assignment: 1st four chapters of The Paleo Solution by Robb Wolf.
- CrossFit Montana Winter Challenge.
Times:
- 6am
- 11am
- 6pm
- 7pm
- Metabolic conditioning
- Phosphagen
- Mode
- External loads / Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Wrist stretch
- Perfect / Samson stretch
- Windmill stretch
- Scorpion stretch
- Pigeon stretch
- Achilles stretch
- Shoulder stretch
- Squat stretch
- Back to basics!
- Squat
- Lumbar
- Heels
- Knees
- Depth
- It's better to do a few correctly than a lot poorly.
- Squat
Strength bias for the month of January (Monday's workout):
- Back squat, front squat, or overhead squat.
- Perform a minimum of four warm-up sets of five reps each.
- Warm-up sets should prepare, not fatigue.
- First warm-up set should be with an empty bar.
- Warm-up sets should start with no more than 30% of your anticipated work sets.
- The first work set is accomplished when the bar speed slows or technique degrades. (in the case of technique degradation, back off a few pounds and continue with the sets across)
- Do two more sets across (5 reps).
- On the next workout, warm-up and then do three work sets of five repetitions (three sets across) using 10-20 more pounds than the previous workout.
- Perform a minimum of four warm-up sets of five reps each.
- Do the same for the press.
Ten minute AMRAP, no rest.
- KB swing x15
- Push-up x10
- Pull-up x5
- Run x1 (lap)
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