Thursday 131031

HAPPY HALLOWEEN! WE HOPE YOU ALL HAVE A SPOOKTACULAR DAY AND DON’T LET THE GOODIES GET THE BEST OF YOU…..

WOD times today will be normal morning hours. Evening classes will be at 4p and 5p only! No 6p or On-Ramp. 

Inch By Inch Challenge
Each week athletes will receive 6 points if they create a menu & show it to their partner at the beginning of the week. (Monday)  The athlete’s partner must initial the athlete’s tracking sheet in order for the points to count.  At the kick-off meeting on November 2nd @ 8:00am we will provide you with a few sample menus that you can use or modify for the 1st week of the challenge if you would like.  You do not have to use the menus we provide @ the meeting, they are just a guides for you to use as a tool .  This will be the only time we will provide athlete’s with a menu.  For the remainder of the challenge athlete’s will need to create their own menu.  There are many resources available on the internet to help you through this process.  Google is your Friend.  Search Paleo menus, Zone menus, Paleo 7 day muscle gain menu, ect.,  Here are a couple of links to get you started. http://robbwolf.com/what-is-the-paleo-diet/meal-plans-shopping-guides/      http://paleodietlifestyle.com/pale-meal-plan/   &  http://diet.lovetoknow.com/Menu_for_the_Zone_Diet.  Our intent is that through this process you will realize that if you fail to plan then you plan to fail.  Menu planning is a huge part of a successful lifestyle change.  If you have a menu, then you know what  you need to buy at the grocery store, and then you will have your fridge & pantry stocked with the foods that you need to be successful in attaining your goals!!

Yoga Schedule will be changing the second week of November. Yoga will be on Thursday’s instead of Monday’s and the Saturday class will remain at 8am. 

Olympic Lifting An additional O’Lifting class will start on November 7th at 6pm. 

Dynamic Warm-Up-Mobility
Prepare for…

WOD: “Bird Dog”
Run 6 x 400 rest 30 secs  (if you fall behind more than 4 secs of your 1st time you are done)
Then
8 Single Kettlebell Cleans
3 Single Front Squats
Swing and Switch Hands
8 Single Kettlebell Cleans
3 Single Front Squats
Swing and Switch Hands
5 Single Kettlebell Cleans
2 Single Front Squats
Swing and Switch Hands
5 Single Kettlebell Cleans
2 Single Front Squats
Swing and Switch Hands
3 Single Kettlebell Cleans
1 Single Front Squats
Swing and Switch Hands
3 Single Kettlebell Cleans

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.
* Come in and  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 cuz your in the Challenge. 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.

 

 

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