“One of the most important keys to Success is having the discipline to do what you know you should do, even when you don’t feel like doing it.-Unknown”
Today is back to the basic with a focus on mobility. IF, you have missed a day this week and you need something more than a active recovery mobility day, do a WOD you missed earlier this week or do the CF Endurance WOD posted below.
Olympic Lifting or Yoga at 6p!
Skill – Row 1000 m working Stroke rate.
Skill – SDHP (Sumo Deadlift High Pull) Spend 10 minutes mastering this movement with 75/45 85/55 95/63 …
Mobility Spend 8 minutes each on the following
Competitors or athletes wanting to improve your Fitness level
Do skill WOD:
Active Recovery Day
*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!!.
. 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.
. 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.
Run 2 mile Time Trial
5, 3, 2 Military Press (Increasing weight ea set)
5 KB Goblet Squats (holding ea in the bottom for a couple seconds, opening the knees with the elbows)
20 KB swings