Thursday 140116

Kyle hit 245 Thruster Ladder LCF NYE 2nd Annual ThrowDown 2013

Kyle hit 245 Thruster Ladder LCF NYE 2nd Annual ThrowDown 2013

“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!


Dynamic Warm-Up-Mobility
Prepare for…

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
Tight Hips
Super Couch
Athlete Mobility”


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. 

CF Endurance:
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



One thought on “Thursday 140116

  1. I liked the change up in todays, Thursday, wod!! I would have liked a little more cardio in the beginning but loved the deeper, longer stretching for a changed. It helped my muscles out alot. Reviewing and emphasising the basics at different times is always good… building better technique. I appreciate how hard you guys work to build wods that help everyone, not just lifters and athletic runners. So thanks!! 🙂

Leave a Reply