A few months ago I was participating in what I was calling Not-A-CrossFit class. Well Not-A-CrossFit now has a name and they’ve gone live with their first workout today, introducing: Stretch Lift Run!
Jason, owner of CrossFit Roselle, the CrossFit gym where I was training from September through December has launched his new online program called Stretch Lift Run. He’s produced and posted numerous stretching videos on the Stretch Lift Run YouTube channel, created a PDF document illustrating the stretching mentioned in the videos and as of today (Monday February 25,2013) the first workout of the day was posted to their Facebook page. (See below for that workout.)
The Stretch Lift Run program will run 5 days a week. New workouts will be posted every Monday, Tuesday, Wednesday, Friday and Saturday. Thursdays and Sundays are scheduled rest days or they can be used as make-up days. If you start the program and follow religiously, when you miss a workout you can make it up on Thursday or Sunday.
Currently all workouts are being posted to the Stretch Lift Run Facebook page but you can sign up to be notified when the full site goes live at StretchLiftRun.com.
A few adjustments have been made to the program since my trial run with it but all workouts, like CrossFit, are meant to be completed to the best of your ability…so whatever you can do, do. And if you need to rest or stop in the middle of a workout or even near the beginning, just stop.
If you’re looking for some variety in your workouts or you just want someone else to plan your workout for you, check out the Stretch Lift Run Facebook page and give um a thumbs up (like!). :)
Here’s some of the inspiration Stretch Lift Run did for me in the kitchen, in other words, these recipes happened as a result of coming home from my Not-A-CrossFit Class ready to eat! :)
- The Story behind Not-A-CrossFit and a Breakfast Salad with Eggs Over Easy recipe
- Day 2 of Not-A-CrossFit and a Seafood Sofrito with Paleo Bread recipe
- Tim’s Favorite Snack: Strawberry Paleo Snack Bar recipe
- Halfway through Not-A-CrossFit and a Spaghetti Squash and Shrimp with Tapenade recipe
- Three Fourths of the way though Not-A-CrossFit and a Cold Squash Chopped Fall Salad recipe
- How to Do a Double Under (VIDEO) and a Prosciutto Apple Crostini recipe
- My First CrossFit Event: Fight Gone Bad and other Paleo Porn
Stretch Lift Run WOD
for Monday February 25th (including links to their YouTube videos for each exercise below)
Stretching Routine 1
- 10 push-ups
- 10 pull-ups
- 10 V-ups
- 10 supermans
- 10 air squats
- Dumbbell deadlift x 5 reps
- Calf raise x max effort
Notes: Warm up to a weight that is challenging for 5 dumbbell deadlifts. Immediately afterwards, complete as many calf raises as possible without stopping. Once finished, rest 90 seconds and repeat for a total of 5-7 sets (3-5 if new). Increase dumbbell weight each set if possible.
In 25 minutes, complete as many rounds as possible of:
- Run 400m
- 10 mountain climber push-ups
- 20 V-ups
Be sure to check out the videos. If you’re not a regular to working out from home I guarantee you’ll enjoy all the details Jason has added to each one of the videos. Let me know what you think of Stretch Lift Run and feel free to record your scores below in the comments and let Jason know what you think over on the Stretch Lift Run Facebook page too! :)