Thursday 131212

Tyson got his Muscle Up

Tyson got his Muscle Up….Strong Work!!

“The hardest skill to acquire in this sport is the one where you compete all out, give it all you have, and you are still getting beat no matter what you do. When you have the killer instinct to fight through that, it is very special.” – Eddie Rees

**Friday 13 Dec  No 6pm class. 4-5pm classes as normal. Sorry all, we are having a coaches holiday gathering..*

Inch by Inch Weekly-Challenge: 200 Push Ups …

* Hit the Yoga or Oly Class at 6pm.  If you need an active recovery day or work your Oly technique either one of these classes is a great option! 

Dynamic Warm-Up-Mobility
Prepare for…

Skill:  20mins of Joy
500m Row
6 Indoor sprints 1 Burpee to start each Sprint
Repeat

WOD “As Far As Possible”
10 Rounds of:

10 KB Swings 24/1616/12 12/8kg
10 KB Strict Press *2 handed on horns or bell
10 KB Thrusters

Cash Out: Start of 12 days of Christmas
12 T2Bar

Team cool down, light row, bike, run, Mobility stretch 5-7 min

Active Recovery Day

A. Skill, Mobility and Maintenance ****This should be done daily as well****
http://www.mobilitywod.com/2011/04/episode-235-recover-your-anterior-with-the-super-couch/
http://www.mobilitywod.com/2012/02/case-study-tight-ankles-bad-squatting/
http://www.mobilitywod.com/2011/04/episode-230-squatting-with-turned-out-feet-hey-duck-squatter-ir-yourself/
http://www.mobilitywod.com/2010/10/episode-54-pinchy-ankles-and-weak-feet/
http://www.mobilitywod.com/2010/12/episode-117-working-the-deep-squat/
http://www.mobilitywod.com/2010/10/episode-71-overhead-squatsnatch-prep/

*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 20-35 minutes working on each one of your Goats  and Skill work today!!.

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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