Late Night Lifting

Wednesday, March 21, 2012

Check out the details for the Hash Run on Monday the 26th HERE!

Mobility:
Hip Prep

Warmup:
500 meter Row, focus on body position, not speed
100 Jump rope single unders while jogging in place
Jog 400 meters

Strength:
Back Squat 5-5-5-5

Workout of the Day:
“Jerry”
For time:
Run 1 mile
Row 2K
Run 1 mile

Cool Down:
15 GHD Situps
15 Back Extensions
10 GHD Situps
10 Back Extensions
5 GHD Situps
5 Back Extensions

J-Shap killin’ it at the LA Marathon!

This is the last week of the CrossFit Games Open Sectionals, but the training will continue on…

Starting next week we will be offering strength and Olympic lifting programming during the 8:30pm open gym times from Monday through Thursday.  The programming will be taken directly from Mike’s Gym aka Coach Burgener’s gym.  From his website:

I have dedicated my life to Olympic Weightlifting both as an athlete and as a coach. Now at the ripe old age of 65 and 40 yrs of being a strength coach and a retired teacher in the public school system, I train athletes to become better Olympic Weightlifters as well as making athletes more explosive and powerful in their respective sport.

Check out Mike’s programming HERE.  His protocols are old school and proven to be effective in developing both power and strength.  We will be introducing the Junkyard Dog Warmup and Skill Transfer Exercises this week, and reviewing the Burgener Warmup.

  All of which are integral to this training program.

The 8:30pm time slot will still be available for open gym participation!  Hope to see you there!

More fun announcements to come this week!