Public service announcement!

Tuesday, October 9, 2012

Mobility/Warm-up:
Tabata single skips, 6-8 intervals of 20 seconds of jumping, 10 seconds rest
Hip mobility on box, 2 min each side
10 Wall squats
Set a clock and spend 3 minutes “below parallel”, this could be the bottom of the squat, gristle, groiners or all three – New Demo Video!
10 Back squats OR Front squats w/ barbell

Strength:
High bar Back Squat or Front Squat 
1×5 at 75%
1×3 at 80%
1×3 at 85%
1×1 at 90%

Notes: Percentages are based off most recent 1 Rep Max

Partner Workout:
5 Rounds each for total time:
3 Hang Power Cleans at 80% of 1 RM clean
6 Box jumps (36/30 in)
12 Toes to bar
Sprint 100 meters
3 Hang Squat Cleans 

Notes: Each partner will perform 5 rounds.  While one athlete is working, the other is resting.  You may use two bars if necessary.

Cool down:
Roll out legs and low back
Quad on wall, 1 minute each
Calf stretch, 1 minute each

Behind the scenes, we have been putting together an EXTENSIVE library of resources pertaining mostly to movement, mobility, nutrition, and lifestyle changes.  As I glanced over the crowd congregating at the gym the other day, I remarked to myself how “stylish” we crossfitters have become!  The amount of gear and apparel that now defines our culture has boomed over the last few years.  Back in the day I didn’t even need a gym bag since all I brought with me was a water bottle and maybe a towel.  Now I have 2 pairs of shoes, 3 jump ropes, compression sleeves, knee braces, wrist straps and a head band (for style mostly).  I also have drawers dedicated to lulu pants and a collection of colorful and “fun” knee high socks that even my 9 year old niece wouldn’t be caught dead in.  So I wanna know, what do you love/must have while working out?  Any links on where to find would be much appreciated too.  

My top 3 are:
Lululemon pants.  Best. Ever.  They just are.
TK knee sleeves.  I found these on Amazon.  I never needed these before fairly recently.  Getting old sucks.
Inov-8 shoes.  I got mine on Zappos, but there are some local retailers that carry these too.  Of all the minimalist shoes, these fit me the best and they have great colors.