Over the hump and 11 days to go!

Monday, April 30, 2012

Cast Iron Cook Off this Saturday at 1pm!

Mobility:
Jog 400 meters
Keg Drill, 2 minutes
Hip Mobility on Box, 90 seconds each

Warmup:
Take 15 minutes to work up to a heavy single Power Clean and Jerk

Skill:
Take about 5 minutes to review Muscle-ups and Progressions.  Establish the variation you will be using for the workout.  For those that cannot do a muscle up, our recommendation for the day will be to perform one of the following:  muscle-up ring rows, dips, chest to bar pullups, strict pullups or jumping muscle-ups.

Workout of the Day:

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

Cool Down:
50 GHD Situps, arms across chest for newer athletes
10 Wall Extensions
Sampson Stretch, 30 seconds each
Hip Mobility on Box, 90 seconds each
10 Wall Extensions

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Lifting and…

As I write this post, I am sitting in my Paleo chair in the grass, soaking up some Vitamin D, enjoying the fact that I am finally getting over a crazy virus that I had last week.  Having missed out on training with the team, the soon to be infamous Dance WOD, beach volleyball and playing around with you all in the gym during this time, I am feeling a renewed sense of appreciation for my health and the ability to express myself physically.  Sometimes I feel like I can be Mr. Serious in my blog posts as I attempt to get the plethora of important ideas and concepts across to you all.  While we should obviously take our health seriously, and there is certainly a lot to learn, I am reminded about a major factor in our well being…we need to make sure we are enjoying ourselves!

Remember Frank’s post from Friday?  We’re doing a mile time trial in about a month, try to hit up track night tonight!

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…DANCING!!!  (Be sure to click on any of the pictures to see more in our Flickr photo album!)

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