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How Do You Roll?

Today’s WOD

Coach Ryan shows off one of his favorite foam roll positions

Workout A/B:

Our February AOTM Jason checks in with this beauty…

“Jason’s WOD”

3 Rounds for Time

50 Double-Unders
40 Kettlebell Swings (55/35)
30 Box Jumps (24/20)
20 Pull-Ups
10 Power Cleans (135/95)
5 HSPU
1 Rope Climb

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Ok, that’s obviously not Ryan but since he posted this article from SicFit on foam rolling I thought it was more than appropriate.  What the heck is really going on here anyway???

This is how (why) we roll!  This is a great article on the basics of foam rolling and why we as athletes need to incorporate this type of “stretching” into our daily warm up rituals. Now all we need is a pair of shades and we’ll all look the part!  I See You Rollin’… | SICFIT-Ryan

For those of you interested in coming down and cheering on our athletes at the NorCal 40′s event being held at the Craneway Pavilion on the Richmond waterfront (only 90 minutes away), here are the WODs they will be facing:

WOD 1: 1.2 mile run with a weighted vest (20/14)

WOD 2: 30 squat snatches (125/85)*
*any missed rep will require 20 double-unders to be completed before continuing. 10 minute cap.

WOD 3: AMRAP in 7 minutes
7 C2B Pull-Ups
10 DB Push Press (40/25)
10 KB Swings (53/35)

There will be 4 “floater” workouts throughout the day that combined will total a score for a fourth WOD. Looks like fun! Hope to see a big contingent of ARCFit supporters there! Let’s show some love for Deanna, T, Laura and Runner Steve!!  Here are Directions

Updates

• The Nor-Cal 40's event at TJ's Gym in Marin County is on 01/29/2012. #
• The January skill challenge is max bar facing burpees in one minute.  To the winners goes the Habit Burger! #
• Jason M. is our January Athlete of the Month! #