5 rounds of the following:
135 lb thrusters x 5
burpees x 10
pull-ups x 15
Baby Bee Charmer Rockin' the Split Jerk
What is PNF Stretching?
Most of us by now understand the important role that flexibility and mobility play in our performance. Good range of motion results in better biomechanics and reduced risk of injury. There are many different techniques that can be applied to increase one’s flexibility. PNF stretching is one.
Proprioceptive Neuromuscular Facilitation stretching is a technique of combining passive stretching and isometric contractions. PNF stretching usually employs a partner to provide resistance against the isometric contraction and then to passively take the joint through its increased range of motion. PNF stretching can be done on your own, but is usually more effective when working with a partner or coach.
There are a few different PNF stretching techniques but the most commmon and the one we often perform at CFI is called hold-relax or contract-relax. In the hold-relax technique once you have assumed an initial passive stretch you will isometrically contract the stretched muscle for 7-15 seconds. You will then relax the muscle for 2-3 seconds and then resume the passive stretch which stretches the muscle even further. This final passive stretch is typically held for 10-15 seconds. This technique should be performed 3-5 times for a given muscle group with 20 seconds of rest in between repetitions.
How about Karis’ split jerk? Girl is already sporting some high speed lifting shoes!
GREAT work by Sean and Army John this morning. Not sure what your times were, but I know that you guys did this monster as rx’d and were headed to the showers while I was still flailing with 115 lb thrusters! Christina and Cynthia were killing it right next to me! Good work ladies.
For me, this WOD was painful and humbling. The sequencing was nasty and exhaustion set in fast. Ten burpess quickly felt like hundreds. To add to the misery, that’s a lot of pull-ups after the first two movements.
Thanks to Wink and the rest of the 0600 peeps for cheering me to the finish!!
Honestly, I just wanted it to end. Just one of those days!
Have a great Friday everyone. See you all in the morning!
~BC
As much as I would love to dread this workout and need it, after four days of CFI I need a rest. 135# thrusters? Ouch.
Rx’d 8:55 Yea Burpees? Not today.
POS bad ass bro!
155# is the new 135# you know that right
Wayne, If that is the case I think I would need a calendar to time my workout.
I have to always remember to work out behind Dani and Christina. Talk about motivating and inspiring!
Me and my dainty weights were not friends today. Thrusters felt very awkward and super heavy. I think there was extra gravity in my corner this morning.
Happy weekend to all!
Cynthia, so you find grunting inspiring, because that was all I was good for. I have lovely scratches on my leg from the #10 plate rubbing against my leg each time I went to do a pull-up. I don’t know that I would call that inspiring.
What was inspiring was Mmmm Good’s meatballs. I feel like I could have consumed 2+ servings.
POS, solid time! Are you going to compete in the qualifiers?
My lil niece even has better form than me!! What a cutie. 8:55 rx’d?? I’m out of breath just thinking of that time! Nice job. I put in a 20:05 mod 115 lb. Can’t wait to get back and hit the WODs with you all again. For right now, I’ll just have to get my virtual cheerleading on!
BTW…my wife made paleo banana bread, and it turned out awesome. check out the recipe:
http://nikkisblogspot.files.wordpress.com/2008/03/paleo_focaccia_sandwiches_and_cakes.pdf
Nick
Nick- Karis will always have better form than you bro lol good job though with this one, its not easy doing heavy thrusters in between all that jumping and swinging…
Missed this WOD today due to work again but im going to hit it up on my own tomorrow before work… Ill be back strong Monday morning and hopefully get all week in. Been doing well too with my Paleo+milk, down 5 pounds this week to 200lbs. Target weight, 190lbs! Five more weeks to go.
Enjoy the weekend friends… 6am, get there!!