Still space on January evening bootcamp. Email dave@crossfitlondon.ca to secure a spot.
CrossFit London will be Closed
December 23, 24, 25, 26
We will be on Holiday Hours from December 28-Jan 2
Holiday hours will consist of:
Mon-Fri 4:30-5:30pm, 5:30-6:30pm, 6:30-7:30pm
Sat 10-11am , 12-1pm (advanced)
If you don't have time for both the warm up and the workout, do the warm up.
Warmup:
15 Tuck Jumps (knees to chest, or as close as possible)
15 pushups
15 situps
1 minute plank hold
10 jumps for max height
"running warmup" (10 kicks to the front, side and rear)
Workout for the 23rd of Dec 23/09
Every min on the mins for 10 mins (beginner) , 15mins (intermediate), 20mins (advanced)
7 Butt kicks
7 Eagle Kicks
7 Donkey Kicks
10 Toe Touches
http://www.youtube.com/watch?v=LoMRGyuLI14 <---- butt kicks, eagle kicks, donkey kicks
scale the donkeys by using stairs or a box
Toe Touches:
Stand upright and kepp legs straight. Reach over head and bend at the waist only to reach down and touch your toes and then reach over head. At the mid point of the movement you should form a 90 degree angle with arms and upper torso.
Cool down:
PNF stretching on your Hamstrings with a belt or cord... option B would be to use a set of stairs and elevate one leg... min 3x per leg after workout and after you have caught your breath
PNF: 5 seconds flexing and resisting at end range of motion
relax ease off for only a second
take additional range of motion and hold for 10-15 seconds... (Breath!)
Post thoughts to comments:... Merry Xmas!
