Thursday 130627

Welcome Jeff, Joe and Nate (not pictured)

Welcome Jeff, Joe and Nate (not pictured)

Spartan T-ShirtsThe order will be ready either Thursday evening or Friday morning. If you ordered one and you will be heading up to Park City/Spartan early, I will bring them with me. If you did not put CA (charge acct) by your name, please be sure to have your $ ready when you pick up your shirt. If you would prefer for us to charge your account we can do that as well.

Kids Room – There will be no supervision in the kids area for the afternoon classes on Friday. 

Yoga – There will be no YOGA for the next three Saturday’s only (June 29, 7/6, 7/13). Monday night Yoga is still on!

Warm-up/Mobility
Prepare for..

WOD:
P1 4 x 500m Row Rest 1 min between set
Switch
P2 4 x 400m Run Rest 1 min between set
Rest 4 min
Then
3 rnds
50 ATG squats
10  Push-ups
50  ATG squats
10  Pull-ups

Team cool down, light row, bike, run. PNF or Static stretch 5-7min

Or

Recovery Day ****This can be used any day as well****
A. Mobility and Maintenance
*Go see James Parker 541-505-6842 get your AMIT on… * Foam roll out entire body see James
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C. Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

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