Tuesday, 04 January 2011
Announcements:
Times:
Fifteen minutes, no rest:
Study as Much as You Sweat:
Nutrition Tip of the Day:
- 100 Day Challenge: day 35, 66 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
- 6pm
- 7pm
- Metabolic conditioning
- Glycolytic
- Oxidative
- Mode
- Monostructural
- Body weight / Gymnastics
- Mobility
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Wrist stretch
- Perfect / Samson stretch
- Leg raise to plow x5
- Deep squat x2 min.
- Twice:
- Push: shoot-thru x5
- Pull: body row x10
- Midline flex: v-up x5
- Midline extend: Superman x10
- Hip open / close: broad jump (length of gym)
- Push: shoot-thru x5
- Clean
- TGU
- Using same method as yesterday, find the weight for your work sets, and complete 5x3 of power cleans.
Fifteen minutes, no rest:
- Wall ball x20
- DU x15
- Squat x10
- Burpee x5
- TGU with barbell x1 (one each arm)
Study as Much as You Sweat:
Nutrition Tip of the Day:
- Have you seen the new look of Robb's blog?
- These look like fun...I wonder if we'll ever see them in a warm-up or workout?
- Post your replies to the comments below.
Comments