PIC YOUR POISON

20 MIN A.M.R.A.P.                                            15 DEADLIFTS 135/95
5 BURPEE PULL-UPS                                         400 METER RUN
10 KB SWINGS 45/35                                         15 GHD SIT-UPS
15 DOUBLE UNDERS                                                        5 X
400 M RUN

“Stephen”

30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbow
95 pound Stiff legged deadlift

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Self-Myofascial release is a form of soft tissue therapy used to treat somatic dysfunction and accompanying pain and restriction of motion. This is accomplished by relaxing contracted muscles, increasing circulation, increasing venous and lymphatic drainage, and stimulating the stretch reflex of muscles and overlying fascia.

Learn Practical Techniques for Faster Recovery with SMR

Athletes, trainers, and everyday folks perform better when they move better.  Learn the practical techniques to improve functional movements and biomechanics of the hip and lower back with Coach Jeff Alexander of Network Fitness in a comprehensive 4-hour hands -on workshop.

Over the course of 4 hours you will learn specific, targeted techniques to improve muscle and joint function from head to to, with specific attention on the thighs, hips, and lower back, visual cues for proper placement and body position how to identify progress.

I recommend this class to every crossfit’r who wishes to perform better and wishes to take care of their bodies.

When: March 27 (Sat), 12-4pm, Where: crossfit714 1104 W. Collins Ave. Orange, CA 92867

To register call (949) 375-3141 or enroll online at Networkfitness.com/blog

Deadlift 5-5-5-5-5-5-5 reps

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21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
TOES TO BAR

HELL-FRAN
21-15-9
THRUSTER 95/65
PULL UPS
KB SWINGS 55/35
400 M RUN/ROW

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

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Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

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By JOSEPH GOLDSTEIN

Published: January 8, 2010

LIKE many New York bachelors, John Durant tries to keep his apartment presentable — just in case he should ever bring home a future Mrs. Durant. He shares the fifth-floor walk-up with three of his buddies, but the place is tidy and he never forgets to water the plants.

The one thing that Mr. Durant worries might spook a female guest is his most recent purchase: a three-foot-tall refrigerated meat locker that sits in a corner of his living room. That is where he keeps his organ meat and deer ribs.

Mr. Durant, 26, who works in online advertising, is part of a small New York subculture whose members seek good health through a selective return to the habits of their Paleolithic ancestors.

Or as he and some of his friends describe themselves, they are cavemen.

The caveman lifestyle, in Mr. Durant’s interpretation, involves eating large quantities of meat and then fasting between meals to approximate the lean times that his distant ancestors faced between hunts. Vegetables and fruit are fine, but he avoids foods like bread that were unavailable before the invention of agriculture. Mr. Durant believes the human body evolved for a hunter-gatherer lifestyle, and his goal is to wean himself off what he sees as many millenniums of bad habits.

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