Monday, 10 January 2010
Announcements:
Times:
Two minutes ME each station, no rest.
- 100 Day Challenge: day 41, 60 to go!
- ONDEG Book Club meets 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
- 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
- Pigeon stretch
- Achilles stretch
- 20s work / 5s rest, two rounds:
- Mountain climber
- Push-up
- Superman
- Sit-up
- Squat
- 2x10:
- Pull-up
- Quiz question: what should you do if you fail on one of your work sets?
- Squat and press
Two minutes ME each station, no rest.
- Row
- Bike
- JPU
- DU
- Burpee
Quiz question: LOWER THE WEIGHT haha
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