Month: September 2017

Sat, 093017

Recovery Weekend.  Get outside and enjoy. Be ready for the start of next cycle beginning Monday.   Both double sessions and single sessions will be displayed. Along with gymnastics and aerobic focus for those who require.  

Friday, 092917

  Prep 1:15 rolling outhit flexors **each :45 sec rolling out chest each side # Activation 10 Quadruped ext/rot. **each https://www.youtube.com/watch?v=oaCAqozZwMQ 10 banded goodmorings 7 banded side steps in place** 1 leg at a time 10 standing DB scott presses **light **https://www.youtube.com/watch?v=BWoN4Og7BEA # Warm-up 2 Rounds 20 Jumping jacks **straight arms 20 Mountain climbers 10 …

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Wed, 092717

​ ​ De-load week continues.  Get outside! # Weightlifting:  A. Power Clean (blocks – from athletes weakness position of the 3; high, @knee or below knee) — 3 reps every 2 min x 6 sets. Between 70-75% percent of your 1RM power Clean  # Conditioning: A1. 225-275/153-183 : deadlifts x 10 reps x 3 sets  …

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Wednesday, 092719

Join us October 7th @CrossFit Free, start time @10am   Activation 15 Banded external rotations **arm by side & @90 degree elbow 12 Wall sit double plate press **https://www.youtube.com/watch?v=ejRE57FOFaQ&t=5s Single straight arm banded pulldowns: 10 reps** **https://www.youtube.com/watch?v=SUEvPczIlWA # Warmup 12/9 cal bike 10 air squats 8 close grip push-ups 6 strict pull-ups x2 – 7/5 …

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Tuesday, 092617

  Activation Single leg banded hip flexor pulls: 12 reps **each **https://www.youtube.com/watch?v=drh1C9wVVYI Single leg glue bridges: 8-10 reps **each 10 Back extensions # Dynamic activation 20 alt walking calve raises 30’ft light skips 20 steps on heels 30’ft running high knees 200m run # Warm-up 4 min row interval :30 hard/:30 easy – KB Warm-up …

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