Monday, 17 January 2010
Announcements:
Times:
Emphasis on technique, use a manageable weight that will not cause fatigue.
One round, no rest:
Study as Much as You Sweat:
- 100 Day Challenge: day 48, 53 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: results are posted! Good job to Cody, Allison and Steve!
Times:
- 6am
- 9am
- 6pm
- 7pm
- Metabolic conditioning
- Phosphagen
- Oxidative
- Mode
- External loads / Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Wrist stretch
- Perfect / Samson stretch (rotating)
- Pigeon
- 20/10 of each, two rounds:
- Push-up
- Sit-up
- Superman
- Squat
- 2x10:
- Pull-ups
- Clean to Thruster
Emphasis on technique, use a manageable weight that will not cause fatigue.
- 10 rounds:
- Clean x1
- Thruster x3
- Squat
One round, no rest:
- Row 300m
- KTE x30
- Airdyne 0.3mile
- JPU x30
- DU x30
- GHD BE x30
Study as Much as You Sweat:
- Maybe we could all use a lesson in b*tchiness. I apologize if the wording is offensive...I didn't write the article.
- Is it possible to Love and Hate CrossFit? (thanks for the link Allison)
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