Thursday 131219

Jen B Back in action after child birth. Rock On

Jen B Back in action after child birth. Rock On

LCF 2nd Annual New Years Eve Throwdown 2013 - It is that time again…..A time to look back at what you have accomplished this past year and get ready for bigger and better accomplishments for the upcoming year (* In our New Built Box). With that said, find a partner for this years New Year Eve Throwdown at LCF. One male and female athlete will make a team and all teams will go head to head to become the champions who will hold the TROPHY for the year. Next year, we will do it again and see if those who hold the trophy can defend their title for the 2015 year!  $20 buy in per team. There will be RX and Scaled divisions. Along with the trophy bragging rights there will also be cash prizes. For now, start putting together your teams. List your team name and team members on the signup sheet. If anyone is looking for a partner, put your name on the sheet and we can help find you a partner! Come have some fun and Throw..It … Down..

2nd Annual Holiday Ugly Sweater WOD - Mark you calendars and start getting your Grandma’s Uncle twice removed ugly sweater out of storage for our Ugly Sweater WOD.
Saturday December 21st. Prizes will be awarded to the Ugliest Sweater.

The Inch by Inch Challenge Winner will also be announced on Saturday!!

LCF Shirts & Hoodies will be in No later than Monday 23 Dec

Holiday Schedule:
Tuesday 24 – Morning classes only at  7a and 9a
Wednesday 25 – NO CLASSES… Merry Christmas
Thursday 26 – 7a and 9a and 5p and 6p (no oly lifting or yoga)
Friday 27- Regular schedule
Saturday 28 Regular schedule

Monday 30 – Regular Schedule
Tuesday 31 – Throwdown 9-12… Find your partner and GET SIGNED UP!
Wednesday 1 – NO CLASSES…… Happy New Year
Thursday – Regular schedule 

* 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…

WOD “BurpeeLicious”
30 min AMRAP of:
1 Burpee Sprint to opposite end then perform 2 Burpees and sprint back
perform 3 Burpees
* Burpees keep increasing after each sprint Yea..
*Score is # of Burpees completed.

Cash Out: 12 Days of X-Mas
12T2Bar
11 HSPU
10 Wall Ball Shots  20/14
90 Double Unders
8 Dead Lifts BW
7 Back Squat BW
6 Burpees
5 STO ¾ BW
 
* Team Relaxing Yoga type cool down

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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