Important note – scores are not “finalized” until Wednesday night at 8pm, which is the deadline for affiliate owners (me) to validate them. Calm down if you don’t see your score populate on the leaderboard properly.
Don’t forget the theme for week 4: Pac Man! Come as a character, an object in the game…pretty much anything Pac Man is good to go!
Also, you owe it to yourselves to check and (and share share share!) the photo album from Saturday’s festivities – once again, Rob Rivera captured some incredible shots! Click here to go right to it and please tag yourselves.
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Mindset:
“Education, actual learning–it is hard work. It’s very personal. Your parents don’t teach you anything. Your teachers don’t teach you anything. The government doesn’t teach you anything. You read it. You don’t understand it; you read it again. You break a pencil and read it again.”
–Dean Kamen
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Nutrition:
 5 anti- inflammatory tips:
eliminate sugar
eat nutrient dense foods
rest your gut between meals (limit snacks)
move your body
get sleep!
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Movement:
A. Warm-Up:
Pre-Class: Breathing Drills + Functional Progressions
Class Warm-up:
4 Rounds –
-Quick feet drills (stand infront of line on floor and jump quick feet left, right etc…) 5 left, 5 right
-250m row
-8 one-legged box squats
B. Weightlifting:
Back rack lunges (from rack)
65#/45#
3×8
C. WOD:
10 minute AMRAP –
30 KB Russian swings 53#/35#
20 wb 20#/14#
10 pullups or ring rows (athlete choice)
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Recovery:
3 Rounds –
8 each side Bulgarian split squat from bench
60 seconds of foot mobility with lacrosse ball
