Daily RAW, 6/21/13

Greetings RAW Warriors,

Today we'll get started with the FitRanX BW Workout of the Day from FR HQ:

FitRanX BW WOD:

Level 0-3

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Diamond Push-Ups on Knees x8
2. Crunches x8
3. Split Shuffle x8
4. Close Stance Bodyweight Squat x8
5. Flutter Kicks x8
6. Jumping Jacks x8

Level 4-6

30 min TABATA - 20 sec Doing Exercise, 10 sec Rest - Do this 8 times, then switch to the next exercise.

1. Diagonal Lunge x8
2. Leg Thrust x8
3. Run in Place x8
4. Diamond Push-Ups x8
5. Body Saw x8
6. Gator Crawls x8

 Check Out The Video Library Here:
http://www.youtube.com/myfitranx
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I found an interesting quick article on foam rolling and roller devices being used for athletes.  Doesn't really look like there is a downside to it, and after 12 years of using such devices myself, I find them very helpful with warm-ups and recovery techniques.  Here is the link:

http://www.runnersworld.com/stretching/roller-massage-ups-flexibility-without-harming-strength

When The Stick device came out, the franchise I worked for had a deal with the company and we had access to using The Stick devices for our athletes.  I bought my own and later carried them to every track/XC practice and meet for the teams I coached for. I have been using The Stick and other stick-like rollers for years now.  One of my favorites lately is a spiky roller you can get at Target right now, its only about $16 and is pretty nice to use. 

Think about getting one if you have difficulty warming-up and have tight, sore areas when you stretch & relax at night after a hard run or workout session.

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Lift. Dominate. Repeat.
Rats Alley Barbell Club
Finley FitRanX
Coach Rick Karboviak