Start small.

EIE Post Party is one week from today at the Venice location from 3-7pm!  

Mark your calendar and invite your friends and family too!  Not only will we be announcing the top 3 winners of the Challenge, but there will be complimentary booze, feats of strength, games of skill, complimentary massage, a BBQ food truck and a whole lot of fit friendly people! 

Saturday, April 13, 2013

Mobility:

Keg Drill
Gristle and Groiners
Foam Roll Legs

Classic Strength:

Every 30 seconds for 4 minutes perform:
1 Power Snatch + 1 Overhead Squat (heavy)
-then when the clock hits 5:00 –
3:00 minutes to complete 2xME (Unbroken) UB Overhead Squats 

Notes: Work up to a weight that you feel comfortable with and that will challenge you while focusing on good form. Focus on keeping abs/core tight and achieving full depth on the overhead squats.

Advanced Strength:

Every 30 seconds for 4 minutes perform:
1 full Snatch @ 85%
-then, when the clock hits 5:00-
3:00 minutes to compete 3xME (unbroken) Snatches @ 75%

Notes: Focus on quality over quantity. End your set when you lose good form.

Conditioning:

4 Rounds
20 Air Squats
50 Meter KB Rack Walk
300 Meters farmers carry (150 Meters out and Back)
50 Meter KB Rack Walk

 Notes: KB is as heavy as possible. Kettlebell Rack walk should consist of two kettlebells in the front rack position.  

Cool Down:

Foam Roll Legs for 5 minutes!

You will notice a tab on the left hand side of the screen that says “Prehab/Rehab“. In this section there will be a ton of excellent resources broken down into different body parts to help educate you on how to reduce injuries from occurring and how to correct injuries should they arise.  We will constantly be adding to this library so frequently check it out for new ideas and information.  Now I understand that when given a wealth of information people tend to get “paralysis by over analysis”, so instead of doing all the exercises, they do nothing.  So my goal for you is to choose an area from the available exercises where you feel you are weak or susceptible to injury and pick ONE exercise to do. Yes only ONE for now. Perform it to the point of mastery and you will be surprised how one simple exercise can make a HUGE impact on your performance and well being as a crossfitter.

Stay Healthy! Stay Active! There is ALWAYS something that you can work on, even if you are temporarily sidelined by an injury. Don’t let injury ever be an excuse for not achieving your goals.  As always, if you have any questions feel free to email me at steve.sudell@gmail.com