Do You.

Friday, December 13, 2013


PVC Dislocates
External Rotation w/band

Warm Up:

2-4 lines, all movements are two lengths of the floor, down and back:

-High leg kicks
-side lunges, alternating sides
-knee to chest w/lunge
-“spiderman” (groiners while staying as low to the ground as possible- great hip opener)
-high knees
-butt kicks-high skips/skipping with explosive jumps
– side shuffles



A) 4×10 Weighted GHD Hip extension- rest 60 sec
B) 4×3 Snatch Grip Push Press from Behind the Neck+ 3 OHS- Heaviest possible, rest 60 sec. 

Notes: Perform alternating A and B sets.  Hold a dumbbell or plate close to your chest, keep the back flat and hinge at the hip. Stay true to the rest


4 rounds for time of:

Run 400m
15 Deadlifts (225/155)

*17 minute Cap 

Cool Down:

Pigeon- 1 min each leg
Pike stretch on wall (legs vertical on wall) -2 min
Calf Stretch- 1 min each leg


I recently found an article on Rich Froning and thought I might share HERE.  I think the blogger makes an interesting point with Rich Froning in that he has a responsibility as an athlete to be a role model for the CrossFit community.  CrossFit has been well known for eating a clean diet, working out at a high intesity, and looking at the long term health of each individual.  Its obvious that Froning does whatever he wants and still performs better than anyone in the short history of the sport.  He doesn’t give a damn about his long term health, he’s is a genetic freak.  Is he a role model?  He can’t be, right?  He has no plan going into the gym, eats like crap, drinks energy drinks in the middle of the day…this sounds awful.  

However, he did find out what works for him, his body, his life.  You could argue that he is a role model.  Instead of looking at what the top athletes are doing for their workout regimen, what their eating, how they’re sleeping…do your own research and figure out what works best for you.  I am not saying do not be inspired by top athletes.  I am challenging you to get clear with your goals, listen to your body with what you choose to eat, how much you sleep and when you sweat, and choose to feel really good.

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