Wednesday 160420

Summer Lurong Challenge – Early Bird Registration is still available for a $15 savings. Register before April 25th. This is a 5 week nutrition challenge that will start on May 16th. There are 3 diet levels and we will have one big team….TEAM LCF!!!! Register now!!!

Movement and Mobility Seminar – This Saturday at 10am until Noon. There is no charge for this seminar and it is one you won’t want to miss! We hope to see you all there!

For those who are interested in extra training to get ready to compete or just to improve their fitness by putting in more work, you will want to attend meeting on Thursday. Info listed below.
Competition /Advanced athlete  15 minute meeting

Who: All LCF Athletes that like to do extra training/compete, improve there fitness.
Where: LCF – Yoga room
When : Thursday 21 April 5:15pm
Why: Way forward on programming, Coordination , Unity with the Community.
If you can’t make it get with Troy or Eric to fill you in on the system and the process.

Dynamic Warm-Up – Mobility
Prepare for..

A. Strength:
A. Deadlift
4 x 3 AHAP
2 x 8 10 Dropsets at 60% of today’s heaviest. Hold last rep at top for 10 seconds.

Run 1600 Meters
REST 3 Minutes
Run 800 Meters
REST 2 Minutes
Run 400 Meters
REST 1 Minute

When you finish with the run, individually start your cool down/mobility with:
Good Mornings 3 x 8 Moderate Weight
Glute Ham Raises or Med Ball Hamstring Curls 4 x 10-15 
1 minute couch stretch each leg
1 minute ankle stretch with band and ball on knee each leg
1 minute butterfly with plate on each leg

*Scale weight of movement as needed for progression on A-B.  Ask your coach for help.

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.
Take 7 minutes to work a gymnastic weakness daily in the am or pm.

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