Congratulations Joe! Tues, Aug 23
Mon, Aug 22
Don’t forget to register for our 31 Heros WOD on Sept 3rd!
Follow the online instructions.
Warm Up:
“Nancy” specific self-myofascial release w/foam roller and ball:
– Soleus rock & Roll
– Center quad rock & roll
– VMO rollout
– Side Roll
Then:
Starting with PVC then adding weight each set:
muscle snatch + overhead squat + snatch balance + sots press
(3 sequences of one rep each = 1 set x 3 sets)
Try to work up to the weight you plan to use for the WOD.
Test: 1 min AMRAP: Box Jumps (18 or 24″ box)
WOD: “Nancy”
400m run
15 OH Squat
Post WOD:
Wendler back squat (optional!!)
“Nancy” specific self-myofascial release w/foam roller and ball:
– RF Flex (rectus femoris w/a bent knee)
– VMO rollout (vastus medialis oblique- front inside of thigh)
– SPI Rock & Roll (serratus posterior inferior – mid and lower back)
– TP Butterfly (trigger points between shoulder blades and spine)
– Infraspinatus rotations & shrugs
Do What You Can! Sat, Aug 20
– Theodore Roosevelt Every Saturday CrossFit UpCountry Maui offers a FREE intro class for anyone interested in coming to see what CrossFit is all about. We know that there are many out there too afraid to come in. They are afraid it is going to be too hard…. afraid they won’t be able to do it…. afraid they will embarrass themselves. Don’t let FEAR stop you! And sometimes even our regulars read the WOD and decide not to come for those very same reasons. So don’t be afraid. Come in and do what you can with what you have. You will just get that much better.
The WOD will be waiting for you…