08/30/10 – Power Cleans & Conditioning

New Fundamentals Group Starts Today @ 5am.  We are meeting the following dates at 5am.

Monday, 8/30
Tuesday, 8/31
Thursday, 9/2
Friday, 9/3

Tuesday, 9/7
Wednesday, 9/8
Friday, 9/10

I seriously might just post a link to this blog everyday.  Kelly Starrett has started a blog called Mobility WOD. The goal is to educated us, trainers and athletes, on how to get mobile, strong and healthy.  Here is a recent video that I feel is very topical for CrossFit 908.  Many of our athletes (especially women) have a tendency to do the following.  Please watch and try the stretch out tonight.

Today’s Links –

• A Fitness Blog – SICFIT
• Weight Gain and Female Athletes – Talk to me johnnie
• Bless the Burpee – Cosmopolitan Primal Girl

Schedule –

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• Power Cleans – 3-3-3-3-3 – Work on Form!
• WOD – Complete the following intervals each for time.  Attempt to increase speed each interval.
  • Row 1k – 70%
  • Rest 1 min
  • Run 900m – 80%
  • Rest 2 min
  • Row 500m – 90%
  • Rest 3 min
  • Run 300m – 100%
• Work on a goal
• Stretch