MOVEMENT PREP: Foam roll as needed, 3:00. 3 rounds: 10 cat camels, 5 cobra to downward dog, 5 inchworms.

SKILLWORK: Burpee efficiency. Roxane. Don't you worry, you'll find out in good time what that means :)

CONDITIONING: 8 rounds: 10 burpee box jump-overs, 200m run, 30 DU

Workout of the Day classes will be held at 9a and 10a. Afterward, we will have Open Gym from 11a-12p.

Open Gym can be a great tool if you use it correctly. The following are some ideas of things you can use it for:

- any workout from this week that you missed - gymnastics skills with progressions with which you are familiar (muscle-ups, handstands & handstand push-ups, pistols, double unders) - extra mobility & stability work - Q&A with coaches - rowing - unfortunately having only one rower prevents us from doing much in the way of rowing work in regular classes

These are some things that are NOT great ideas during Open Gym:

- heavy barbell work. Your coaches spend a lot of time on the programming and making sure you're getting just the right amount of volume over the week. Don't throw it away by coming in and trying to max your deadlift. We'll talk more about programming in tomorrow's post so you can all have a better idea of why it is that we do what we do. If you have a specific concern about why you might need to include another day of heavy lifting in your week, talk to us. Your concern may be valid, and we may be able to help you out. - anything that has a high risk of injury if you're working on it solo :)

In conjuction with Open Gym, I'll also be holding a running seminar at 11a. This will be fairly relaxed with a lot of time spent defining just what we mean by "running technique" and why it might be important. We'll do some drills and try to get everyone moving a bit better. Pending time and interest, we may do some interval work towards the end, but it certainly won't be required. It will be a great time to ask any questions you may have about how to train for endurance events using CrossFit and how to best use the CF UP programming for your own specific goals.

Happy weekend folks!

"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves…The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, ‘You must not run faster than this, or jump higher than that.’ The human spirit is indomitable."
- Sir Roger Bannister, first person to run a sub-4:00 mile