Thursday 140130

“Set your goals high, and don’t stop till you get there” .- Bo Jackson. 

Go check out the Wild West Throwdown this weekend at OAC CF  http://wildwestthrowdown.com/

NO Olympic Lifting or Yoga at 6p!

Dynamic Warm-Up-Mobility
Prepare for…

Skill – Back to Basic OHS
Spend 10min going over this movement and hitting points of performance.

THEN…..

WOD: 7min AMRAP
5  OHS 95/63 
7 T2Bar
1 Shuttle sprint 5-10-15  

Mobility: 20min ( 2-4min on each area or extremity )
Mobility, voodoo floss & foam roll

Shoulder mobility:
The Simple Five Way Shoulder | Feat. Kelly Starrett | Ep. 211 | MobilityWOD



Back:
The Ball and Your Back | Feat. Kelly Starrett | Ep. 233 | MobilityWOD


Pelvic:
http://m.youtube.com/watch?v=JBHzXF-mVjY

Voodoo Floss:
Ankle:
http://m.youtube.com/watch?v=drTxhTcvLgU#
Knee:
http://m.youtube.com/watch?v=-RYMV0salw8#

http://m.youtube.com/watch?v=Xe1VFpGzsOE#
Elbow:
http://m.youtube.com/watch?v=0dgbCDtqdlI#

 

Competitors or athletes wanting to improve your Fitness level
Do Mobility: 
Active Recovery Day or a Make up wod 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….”
*Walk, Hike, Row, Run , Bike for 15-20mins at a pace you can carry on a conversation.
* Come in and  Spend 25-35 minutes working on your Goats- Skill and Mobility 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 4x800m rest 2:1

Then

5, 3, 2 Zurcher Dead Lifts @ 85% 1RM

Then

8 Min AMRAP of:
1 Snatch @ 75% 1RM
Heavy Prowler push down & back on Green

 

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