03/20/10 – Strength & Sprints – Day 20

Signing In – I want to remind everyone that you are expected to sign in to the classes you plan attending.  You can sign up in advance, so you can plan for the week ahead.  Please let me know if you have any issues doing so.  Thanks.

We have three different classes today:

• 9:30am – Fundamentals
• 10:30am – CrossFit WOD
• 11:30am – FREE intro to CrossFit workout

Today’s links -

• Applying the Primal Blueprint Principles to Endurance Training
• 25 Insight and Revelations on Fasting, Food and Getting Results
• Modern Paleo
• Fish Oil Calculator

Remember these? These were fun!

9:30am Fundamentals Schedule -

• Foam Roll / Mobility Warm up
• Squat Review (Air/Back/Front/Overhead)
• Instruction
  • Pull up refresher
  • Ring Dips
  • Kettlebell Swings
• WOD – In 15 minutes complete as many rounds as possible (AMRAP)
  • 5 Ring Dips
  • 10 Kettlebell Swings
  • 20 Lunges (Each step counts as one)
• Stretch

10:30am CrossFit Schedule -

• Foam Roll / Mobility Warm up
• WOD – 20 min AMRAP
  • Run 1x around building (approx 300 meters)
  • 12 Kettlebell Swings
  • 21 Box Jumps
• Stretch

11:30am – FREE Class

• Foam Roll / Mobility Warm up
• Squat Instructions
• Workout – Complete the following for time counting backwards from 10-1 on the Push ups and Box Jumps
  • Lunge the length of the gym (15 meters)
  • 10 Push ups
  • Lunge the length of the gym (15 meters)
  • 10 Box Jumps
• Stretch