Breathing & Bracing Seminar Today & Paleoethics Products!

Dec 2nd, 2018

Category: CrossFit

Breathing & Bracing Seminar Today & Paleoethics Products!

Mobilizing the Calves Before the Workout

CrossFit Breathing/Bracing Seminar – TODAY!!! Sunday, 12/2 @ 11AM
We are happy to be hosting Bruce Stockton from Boston University for a FREE Breathing & Bracing Seminar TODAY! at 11AM in Southie Orange. This presentation is totally free and will run about 60 minutes. Everyone will benefit from this, coaches & athletes alike. Come in for a Sunday sweat session and stick around for the presentation! Read below for more info from Bruce!:

Hi CrossFit Southie! My name is Bruce Stockton, I’m a competitive weightlifter and 3rd year physical therapy student at Boston University. In my final year I’ve been working on a practicum presentation looking at the most optimal ways to breathe and brace in the sports of weightlifting and CrossFit.

What can you expect to learn? We’ll cover how your breathing style can improve or hinder your performance, benefits of certain breathing techniques over others, when, how, and why use a lifting belt, simple ways to build this into your warmup or recovery work, and of course how it can help you move fast and lift heavy! I’ll do a little presenting, then we’ll get up and move and do a mini workshop, then finish off with some Q and A.

This presentation is for YOU, the athlete! As a weightlifter I like heavy things, so this isn’t going to be your typical PT presentation. Hope to see you there!

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Weekly Strength/Benchmark Schedule – Click Here

Warm-up
6 Minute AMRAP
50’ Lunge
10 Burpees
50’ Duck Walk
3 Inchworms w/ Push Up

Strength
Back Squat
2-2-2-2-2

WOD
30 Deadlifts (185,115)
30 Push-ups
60 Goblet Lunges (1.5,1)
30 Push-ups
30 Deadlifts

Level 2- (155,95), (1,0.75)
Level 1- (115,75), (0.75,0.5)
ADV – Double KB Rack (1.5/1)

Coaches noteUp for a challenge that will tax the rack position and core? Give the double rack kb a shot. You can always scale down the weight in each hand.

CFS Endurance Sunday – Southie Orange 10AM
Endurance WOD
AMRAP 6
100m Row
10 KB Swings
90 Sec Rest

AMRAP 6
5 SA Ring Rows (es)
8 Ring Dips
150 ft. Double KB OH Walk
90 Sec Rest

AMRAP 6
100m Run
10 / 7 Cal Ski Erg
90 Sec Rest

AMRAP 6
10 Supermans
10 Seated Box Leg Tucks
10 Box Jumps
90 Sec Rest

AMRAP 6
10 / 7 Cals Bike
10 Burpees

At Home WOD
AMRAP: 12
3 Wall Climbs
15 Hollow Rocks
15 Jumping Squats