Monday 04/20/09

Rest Day

That said, due to yesterday's half, Kiley and I will be doing what is posted below. Anyone is welcome to join us. This routine is intended for post-race or post-long run days. I actually think it's intended to be done on the day of the event. Oh well.

Location: CHS
Time: 8:00 p.m.

CrossFit Endurance Strength & Conditioning Recovery
3 x 15 of the following:
GHD sit-ups (extend knees aggressively to come up - quads should burn)
GHD hip extensions (hamstrings and butt should burn)
KB swings
Bench Press
Pull-ups

All exercises are with light - medium weight. Do 1 set of each exercise and then repeat the cycle twice more. This is not a timed WOD. This is recovery, so act accordingly.

Below is what was posted on 02/25/09 on the CFE site (it has also been posted on other days - this was just the post that wherein I found it). I cleaned it up a bit.

"Glute Ham Developer Sit-ups (make sure you are extending knees aggressively to come up... your quads should also burn on this) 3 x 15, Glute Ham Developer hip extensions (hamstrings and butt should burn), Kettlebell/Dumbbell swings 3 x 15, Bench Press, Pull-ups All exercises with light - medium weight. 3 sets! Reps are until you feel burn in target area or prescribed amount. This is not a timed WOD."