Wednesday, 12 January 2011
Announcements:
Times:
"Fight Gone FUBAR"
Same as Fight Gone Bad, except you add 15 seconds of burpees to the end of each round.
- 100 Day Challenge: day 43, 58 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
- Glycolytic
- Oxidative
- Mode
- Monostructural
- 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
- Achilles stretch
- Shoulder stretch
- Squat stretch
- 30 seconds each, 2 rounds:
- Push: up / down plank
- Midline flex: hollow rock
- Hip open / close: squat
- Five burpees after every station explanation
- Exercises in workout
"Fight Gone FUBAR"
Same as Fight Gone Bad, except you add 15 seconds of burpees to the end of each round.
- Tire flip
- Turkish get-up
- Overhead walking lunge
- Rope climb
- Airdyne
What's with the burpee fetish? I know I'm just whineing, thought yesterday was Wednesday, thought it was necessary to work on 100 day challenge, thought it was a good idea to do 20 deadlifts after doing 30 during WOD. thought...
CRAP, I'm sore this week!
Reply to this
You should be sore...that's a lot of deadlifting girl! And, you should know...never enough burpees!
Reply to this