Thursday 131024

Cody Wilson

“The reason why people give up so fast is because they tend to look at how far they still have to go, instead of how far they have gotten”. – Unknown

What a great example of dedication and hard work……Cody W. Cody does not miss a schedule WOD, shows up early to class starts warming up & working on his Goats, his hard work has been paying off. Cody says he stays off the scale but he has gone down 4 belt notches and PR all his lifts since he started in September. Embrace your CrossFit Journey CW..

Inch By Inch Challenge Get signed up & take charge of your nutrition destiny, information can be found under the Upcoming Events link
ign up is on the white board.

Barbell For Boobs – Thanks for those of you that made a donation already 🙂  This Saturday at 6a, 7a and 9a we will be hosting Barbell for Boobs. Invite your fellow CrossFitter Friends! Donate here

Dynamic Warm-Up-Mobility
Prepare for…

WOD: “Missouri Boat Ride”
Partner WOD 3 RFT each
P1 1000m Row *Each partner will Row 3x1k

P2 BB Overhead hold * Rest is in Front Rack position 45/33
Double KB Complex
3 Rounds of
10 Swings 16/12 Kg
5 Bottoms Up Squats
5 Bottom Up Press

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

 Active Recovery Day
A. Skill, Mobility and Maintenance ****This should be done daily as well****

*Go see Dr. James Parker, our resident Olympian, CrossFitter and AMIT certified physician at 801-774-0266 Or Alan Kerbs P.T ASTYM  801-896-9624 another resident CrossFitter to accelerate your healing and get rid of aches and pains from working out….”

*Row, Run , Bike for 15-20mins at a pace you can carry on a conversation.

* Spend 10-15 minutes working on each one of your Goats  and Skill work today!!.

* Choose 1 Thoracic Mobility Drills from Kelly Starrett’s Supple Leopard book and spend 5-10 minutes with them.

* Choose 1 Upper Extremity Mobility Drills from Kelly Starrett’s Supple Leopard book and spend 5-10 minutes with them.

* Choose 1 Lower Extremity Mobility Drills from  Kelly Starrett’s Supple Leopard book and spend 10-12 minutes with them.

B. Nutrition Preparation

* Go shopping. Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the week to come.

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.

3 thoughts on “Thursday 131024

  1. I am totally motivated by Cody. He is always there pushing hard. I find it hard to not do my best when I see everyone around me doing the same. I love crossfit for the community. Everyone has different strengths they bring to the table. Soap box ovah!

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