WOD Thu. Jan. 24

January 23rd, 2013

Basics Skillwork: PVC Sots Press
Strength: KB Sots Press, 3 sets / BB Sots Press, 3 sets
Endurance: (Row 300m, 30 Mt. Climbers) x 3

All Levels
“FGB: No Modification Version”
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Complete 3 rounds. The stations are:

  • 1:00 Singles (any style)
  • 1:00 Sit-ups
  • 1:00 Squats
  • 1:00 Hand-release Push-ups
  • 1:00 Ring Rows (Heels under Rings for everyone)

The clock does not reset or stop between exercises. On call of “rotate” the athlete/s must move to next station immediately for a good score. One point is given for each rep.

Specialty Classes:
5:30pm – Self-Myofacial Release (SMR) – Upper Body
– This class is for all levels.

6:30pm – Beginner Class – Squats (Front, Back and Overhead)

Self-Myofascial Release (SMR) – Upper Body

Come to this class to learn Self-Myofascial Release (SMR) techniques on a simple piece of foam or a ball (tennis or lacrosse). Via SMR you can improve flexibility, function, performance, and reduce injuries. In a nutshell, you can use your own body weight to roll on a round foam roller or ball, massaging away restrictions to normal soft-tissue extensibility. You can perform this program at our box or at home, maximizing their recovery time.

Self-Myofascial Release (SMR) is something you should add to your training and to your life year round. SMR is basically self-massage aimed at eliminating trigger points/knots in your muscles and improving the overall qualities of your soft tissue. Again, it is extremely convenient because you can do it yourself, and it is economical because you can do an in-depth routine with a foam roller and a tennis or lacrosse ball.