1 week down, 3 weeks to go!!

Wednesday, April 18, 2012

Lets hear how the 30 day Nutrition Challenge is going!  Post any thoughts or experiences to comments!

Mobility:
Jog 400 meters
DROM

Skill Review:
Dip Positioning and variations

Classic Warmup:
2 Rounds of 10-15 reps of:
Overhead Squats
GHD Situps
Hip Extensions
Pullups
Dips
Sampson Stretch

Workout of the Day:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

Scaling reps and rounds is highly suggested for todays workout.  All athletes will be required to perform their second run at 30 minutes.  If you have not finished the couplet at this point, your score will be counted as an AMRAP of reps and rounds completed.

Cool Down:
Row 500 meters, slowly
4 Static Wall Extension Positions, 30 seconds each
10 PVC Dislocates
Calf stretch, 1 min each
10 Wall Extensions

IMG_0157
Suver competing at the NLI Iron Will Series this past weekend.  When’s the last time you were at the track?

Coming into CrossFit can feel like Alice falling down the rabbit hole.  Unless you were blessed to be involved in collegiate athletics or maybe a progressive high school program, most of the information we teach will be relatively new to you.  Not only that, even if you know all the movements by name, you still might not be able to perform them due to mobility or strength issues.  I know this can be frustrating and overwhelming at times, but don’t worry!  We’re all in this together!  One of the great aspects to CrossFit is that there is no end!  Think about what we are attempting to learn:  gymnastics, olympic lifting, power lifting, rowing and running.  You can spend a lifetime in any one of these realms.  We must accept the learning process in all of its glory.  We must not worry about where we are beginning this journey, but look forward to the path ahead and the exciting possibilities of how good we can become.  Mechanics.  Consistency.  Intensity.  Volume.  The other way I like to say it is…Be the tortoise not the hare. 

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