Wednesday, April 1

Just start acting like the person you want to be. If you want to be tireless, act tireless, stop waiting for a reason. Its that simple

http://fubarbell.com/videos/jerk?field_movement_tid

PREPARATION:

  • 20 cal Row
  • 20 Push Ups
  • 15 cal Row
  • 15 Push Ups
  • 10 cal Row
  • 10 Push Ups
  • 5 cal Row
  • 5 Push Ups

STRENGTH:

We are going to try out our new Jerk Blocks

  • Split Jerks from the Blocks

then:

  • 5 Bear Complexes @ 115
  • 4 Bear Compexes @ 125
  • 3 Bear Complexes @ 135
  • 2 Bear Complexes @ 145
  • 1 Bear Complex @ 155

Then:

CrossFit CPHS Class Competition Test Drive:

  • 1 minute Back Squat @ 3/4 BW
  • 1 minute REST
  • 1 minute Deadlift @ BW
  • 1 minute REST
  • 1 minute Burpees

FINISHER:

1.     SHOELACE (LEG FOCUS)

Abductors (glutes and outer hip) and the complementary connective tissue surrounding these large muscles are critical for efficient and fluid CrossFit movements. Shoelace posture dominates in stressing the lengthening this region of our body.

Instructions: Begin by sitting crossed legged and pulling the ankles back toward the hips until knees are stacked. For the more flexible, knees remain stacked while moving the ankles toward the front of the mat so both shins are parallel with the front of your mat.

Hold Time: 3-5 mins

Benefits:

Opens the:

  • External hip region
  • Glutes
  • Decompression for the lower spine when folding forward.
  • Stresses and lengthens the ITB

shoelace with title

2.     PRASARITA PADOTTANASANA

While this pose is not typically part of Yin Yoga postures, it is an accessible forward fold for many athletes who have excessively tight hamstrings and/or lower back pain.

 Instructions:

Begin with your legs 1.5 leg width apart. Ensure the outer edge of each foot is be parallel with the short ends of your mat. Hinging forward from the hips lower your torso toward the floor. Resting hands or forearms on the mat. Variations include walking your hand toward the back of your mat or interlacing hands on the lower back.

Hold Time: 1-3 mins

Benefits:

Opens the hips, groin and back of thighs. Provides gentle opening to inner knees and releases the lower back.

Iz Prasarita Padottanasana with title

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About crossfitcphs

PE Teacher at Carleton Place High School
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