Cal States Games

Oly Cal States Games

Competitors’ Results:
Jen Balster: gold, 48kg class
Gillian Formaneck: gold, 58kg class
Armen Hammer Amirian: went 4 for 6 out of his lifts
Steve Yurosek: gold, 105kg Masters class
Michael Ryan: went 3 for 6 out of his lifts, with two new personal bests!
Ron Yellin: bronze, 85kg class
Ben Oliver: silver, 85kg class
Big Will Otto: gold, 105kg class (and taking Coach Max’s four-year standing title!)

Power Cal States Games

Sheryl Punky Condon: gold, 75kg class

Rest

Roll Out (5min)
Self Myofascial Release Exercises
Self Myofascial Release Techniques

Warm Up (15min)
2×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell

1×12ea of:
High Kick
2 Arm-1 Leg
High Knee Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk

3×30sec of:
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg
Oblige + IT

1×10ea of:
10ea Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Full Extension
1×5ea of:
Hang Muscle Snatch+Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance

Work Out (60min)
3 Sets (10min)
45-30-15sec Hand Stand Holds
8 Scapula Pull Up + Chin-up
12ea Oblique Crunch

3 Sets (10min)
8 True Push-up
8 Supinated Pull Up + 12 Scapula Pull-up
6 Turtles (Tempo:4-1-4)

3 Sets (10min)
8 Manuel Skull Crusher
12 Rockers
12 Archers

3 Sets (10min)
10 Pull Overs
10 V Crunch + Opposite Toe Touch
10 Cobras
15 Oblique Dip

3 Sets (10min)
10 Seated Scapula  Shoulder Raise (Tempo: 4-2-2)
10 Seated DB Rear Flys (Tempo: 4-2-2)
10 DB Seated Empty Cans (Tempo: 4-2-2)

Tabata Battling Ropes (4min)
8x20sec on + 10sec Off

Cool Down (15min)
onefourfourone.com

Rest

Rest
New schedule tell the games. July 16-18, 2010 @ Carson, CA
ON: Monday, *Tuesday, *Wednesday,
Games: Friday, Saturday & Sunday
OFF: *Tuesday, *Wednesday, & Thursday
Meet to Roll Play WODs, Strategies and Standards.