Saturday, 08 January 2011
Announcements:
Times:
"Don't Set it Down"
With a KB, do the following exercises for two minutes each, without ever setting the KB down:
- 100 Day Challenge: day 39, 62 to go!
- ONDEG Book Club meets Thursday, January 20th at 6pm, here at the gym. Bring a snack and a friend. Assignment: The Paleo Solution by Robb Wolf.
- CrossFit Montana Winter Challenge.
Times:
- 6am
- 9am
5pmCANCELLED (no one requested this workout with 24 hours notice so it is not happening!)
- Metabolic conditioning
- Phosphagen
- Oxidative
- Mode
- Body weight / Gymnastics
- External loads / Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Wrist stretch
- Perfect / Samson stretch
- Scorpion stretch
- Pigeon stretch
- Achilles stretch
- Hip only KB swing
"Don't Set it Down"
With a KB, do the following exercises for two minutes each, without ever setting the KB down:
- Walking lunge (KB above shoulder)
- Press
- Box step (KB above shoulder)
- High pull
- Broad jump
- Sit-up
- Hurdle step
- KB swing
- Squat (KB above shoulder)
- Run
- Turkish get-up
- Clean
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