Thursday 140109

Happy BirthDay Taylor

Happy BirthDay Taylar

“How you respond to the challenge in the second half will determine what you become after the game, whether you are a winner or a loser.”Lou Holtz

Olympic Lifting Class with Scott J at 6pm tonight.

Or

Yoga with Sara B at 6pm.


For the remainder of the time we are in this current building
(another 8 weeks or less) we have been asked to keep the metal fire doors between the front and back of our building closed.  Apparently it is required when you have a buisness in front and back occupying the same building.  Go to the bathroom…close the door.  Get a drink… close the door…walking through and back.  Also no kids, at all, up front without adults. Walk right to the daycare…no lolly gagging!  Just passing the word along from the landlords.  Thanks!

Dynamic Warm-Up-Mobility
Prepare for…

Skill- Depth Jumps to a Box   7×1 10min to work to highest jump
from a 12’ to 12/20/24/30/34/38/42 box or platform

WOD 
2 RFT of:
20-10-5 yd sprint shuttle

20 DB Push Press  45/25
20-10-5 yd sprint shuttle
20 Box Jumps 24/20 
20-10-5 yd sprint shuttle
20 Slam Balls 30/20 

*Team cool down: Coaches choice 5-7 min

Competitors or athletes wanting to improve your Fitness level

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. 

CF Endurance:
Run 6×400 Rest 2:1

Then
Press  5-3-2 Heavy
WOD:
10 Min AMRAP
5x Slam balls 3/20
50m Farmer carry GO Heavy

 

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