Tuesday.

Tuesday, March 19, 2013

EIE Challenge Tip of the Day 23:  Attention all you chain-gum smackers! Chewing gum all day sends goofy signals to your body (it actually stimulates the digestion process and your body is preparing itself for food).  Avoid getting that sneaky dose of sweetner and drink some water instead!

Mobility:

Hip extension with band
Posterior flossing with band
Ankle mobility with band
Gristle

Strength:

High Bar Back Squat (based off 130129):
2X5 @ 70% – rest 45 seconds
2X3 @ 75% – rest 45 seconds
3X1 @ 80% – rest 30 seconds.

 Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.  Newer athletes that don’t know their percentages, pick a moderate weight you can perform 5 reps with.

Set 1 Example: 5 reps, hold bar for 45 seconds, 5 reps, rest 90 seconds

Conditioning (Same for Classic and Advanced):

3 rounds:
Run 800 meters
30 KB Snatch + OH Lunge (R arm, L leg) 24/16kg DEMO VIDEO

-20 minute cap

Notes: Partition reps as needed. Use dumbbells as needed.

Cool down:

Samson stretch
Calf stretch
Plow stretch

Glassman…..a “Game of Thrones” fan? 

“If a workout involves squatting, throwing, and climbing, in a single high intensity effort, its Crossfit.  Similarly, if a workout has you pole-vaulting across a mote of crocodiles, scaling a castle wall, and wrestling dragons, this too is Crossfit.  If it looks like Crossfit, it’s Crossfit.
-Greg Glassman