Saturday 02/18/12

Check out this great CrossFit article, "Lessons Learned."  It's written by Pat Sherwood, a top-notch CrossFit instructor (as well as 2009 CF Games competitor), and in it, Pat discusses the wisdom he's slowly aquired over 6 years of training.  It's a great read.


Skill
Handstands


Front Squat
2 x 5, 1 x 5+


For time:
Deadlift, 5-4-3-2-1 reps
Burpees, 14-13-12-11-10 reps
(Courtesy of CF Omaha)

Choose a DL weight that is 70%-75%  of your 1 RM or 82%-88% of your 5 RM.


Finale:  Grab a lacrosse ball and spend 10 minutes on it.  You choose where - shoulders, hamstrings, quads, calves - find your junky areas and work on them.

 Tracy cranking out some leg raises

01/30/12