just so everyone knows, I, Jason, will be gone till March. I’ll be busy on California. With Steven and Sarah in New Zealand attending the Outlaw seminar and our renovation piece we will be stopping our daily programming till March timeframe. Sorry
I know this is a late post but hopefully some of you get to do this smoker…..
Coach Steven and Sarah’s Sunday Weekly Cooldown:
Complete in 12mins :
1min ME Squat Cleans
1min ME Push Jerks
2min ME Squat Cleans
2min ME Push Jerks
3min ME Squat Cleans
3min ME Push Jerks
By: Coach Steven
Today is a REST DAY!
Make sure to watch and perform the whole stretch.
No More Than 30mins. Watch the videos and do the below work.
The goal is to go to bed feeling relaxed.
Part 1: 5-Way Shoulder
1min per movement, per arm/shoulder.
Total time 10mins
Part 2: 2-Way Hip
3-4mins per hip/leg in general stretching. Find your tight points.
3-4mins per hip/leg in Pigeon Position Stretch. Find your tight points.
Total time 12-16mins
Part 3: General Stretching
5-6mins find any areas that are still tight/sore.
7×3 Push Press (from rack) manageable weight
10 KBS, 1.5/1 pood
10 WBs, 20#/14# @10’/9′
KBS= Kettlebell Swings
Coach Steve doing “Bring Sally Up” with 135#. This was his post Thanksgiving WOD.
His barbell dump at the end is too funny. Looks like this WOD hurt a little.
I have to say that I was very impressed on the teachings that were provided today by the CFLV2 Seminar Staff (formally CrossFit Coaches Prep). Great instruction and performance platforms made it palpable and fun, yet informative with serious undertones. Im excited about day two. Starting Monday, well be back up, providing programming so please be patient.
Also, CrossFit Habu teeshirts!!!!!! email me at firstname.lastname@example.org for information about them.