Cool out.

Tuesday, March 20, 2012

Pigeon on box, 1 minute each
20 Bar taps

Jog 100 meters forward
Jog 100 meters backward
20 Squats
10 Pull-ups
10 Kettlebell swings
10 Box jumps, 20 inch

Skill:  Spend 10 minutes to find Max Box Jump Height

Perform 3 Build up sprints, 70%, 80%, 90% effort

Eight rounds for time of:
100 yard sprint
8 Kettlebell swings, 2 pood/1.5
5 Burpee Box-jump, 20 inch

Cool down:
10 Strict Toes-to-bar
30 Hollow Rocks
10 Strict Toes-to-bar 



Lately you may have noticed the cool downs being more “active”.  Jogging a mile after doing high volume wall balls or cleans for example may not sound like much of a cool down, but if you’ve heard me say,  “just do it, you’ll feel amazing!”….you know I’m right.  Just as we need to warm up properly before engaging in high intensity exercise, cooling down is also just as important in improving performance and recovery.  Benefits include:  the flushing out of waste products in the body like lactic acid, reduced potential for DOMS (delayed on-set muscle soreness), reduction of that “I’m going to pass out” feeling caused by the pooling of blood to the extremities, eliminates the adrenaline in the blood, and finally it allows the heart rate to return to its happy resting rate.  In addition to the static stretches you all know and love, take it upon yourself to go for a quick jog, row a few hundred meters, or practice your double unders to cool down completely.

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