RARE CrossFit is honored to be hosting a Crossfit Running & Endurance Sports Training Certification Seminar on April 24th & 25th, 2010.
The Specialty Certification will be presented by Carl Borg.
The Seminar is aimed at improving your running efficiency and also improving or removing running pains such as shin splints and knee or hip pain. You will run less than 2.5 total miles over the weekend and spend two full days with Coach Carl Borg learning the fundamentals of run technique. Learn how to utilize CrossFit and minimize oxidative overload to improve the performances of both your short distance and endurance athletes.
Further information about the weekend Certification can be found at the following link -
http://www.regonline.com/builder/site/Default.aspx?eventid=777976
Make sure you book quickly, spots will fill up fast!
Back Squat
2, 2, 2, 2, 2, 2, 2
Warm up as necessary with lighter weight, then do the best you can.
Post loads to comments.
Happy Birthday Rochelle! Hope you have a great day!
Posted by: Jim McCormack | Thursday, September 24, 2009 at 06:24 AM
Wishing you a Very Happy Birthday! Hope you have a wonderful day.
Posted by: Lee | Thursday, September 24, 2009 at 09:31 AM
Happy Birthday Rochelle enjoy your day!
Posted by: JimmyS | Thursday, September 24, 2009 at 11:30 AM
Rochelle - happy birthday! It was good seeing you again today...I know you're pumped about Saturday and we're glad that you've thrown your hat in the ring!
Light day for me - did the warmup then 3 sets of 8 squats at 95# with Derrick, some jump roping and some stretching.
See everyone on Saturday!
Posted by: Dave | Thursday, September 24, 2009 at 04:24 PM
Happy B-day Rochelle!
Light day for me too. I didn't want the soreness two days after to get me during FGB. I did the warmup the 1 round of FGB. I'm still leaving some wallball reps out there, but all in all ok numbers. I have never done FGB with a rest day before it. It has always been on my 6th day in a row! Maybe my numbers will be better... We shall see... come what may...
Posted by: Rise | Thursday, September 24, 2009 at 07:47 PM
Happy birthday Rochelle I hope you enjoyed your day!
I did the posted workout because I will not be doing FGB but good luck to all who are. Back squats 75,95,115,125,145,155,165 x 1. 165 was done a couple times but never together in the set of two, that's alright I'm happy with this progress :)
Posted by: Heather | Thursday, September 24, 2009 at 10:20 PM
Thanks for all the birthday wishes! Ruth and I did a light workout of back squats, some double unders. Dave and Adam helped with form and tips for Saturday's SDLHP and Push Presses.
See you Saturday!
Posted by: Rochelle | Friday, September 25, 2009 at 08:26 AM