Thursday 140206

 “Without self-discipline, success is impossible, period.”-Lou Holtz

 Happy Birthday Coach Caitlyn Lambert!!

 Witnessed allot of True Grit, Inner Beasts & PR’s come out  yesterday on FGB.. Bring on the CF Open ..
Strong work LCF Athletes – Community keep working hard & having fun!!

Dynamic Warm-Up-Mobility
Prepare for…


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Skill: Back to Basics: Front Squat, Spend 10-15min going over this movement and hitting
Points of Performance: Bar racked properly, elbows high, hands outside shoulders, bar rests on shoulders w/ a loose grip. Elbows stay high throughout movement.
Execution: weight in the heels. Chest stays up. Arms stay parallel throughout movement. Hip crease drops below the knee. Knees track over the toe. Drive the knees out on the way down and up. Hips and knees return to full extension at the top

Then..

WOD
3RFT of:  9 minutes to complete
15 x Thruster 95/63 
10 x Burpee

Mobility: 20min ( 2-4min on each area or extremity )
Mobility , Foam roll , Voodoo floss, Mobility

IT Band hell

Mobility  barbell smash
http://m.youtube.com/watch?v=JdC2ek72mAQ#
Barbell shoulder smash
http://m.youtube.com/watch?v=IyeTe-C7q78#.
Floss compression knee
http://m.youtube.com/watch?v=JVRTnKUgARA#.
Scapular mobility
http://m.youtube.com/watch?v=hzozw2Aso3M#
Front rack mobility
http://m.youtube.com/watch?v=Un1PDhrU3h0#.
Shoulder banded pull apart
http://m.youtube.com/watch?v=BVehf-8FAxQ#

*Competitors or athletes wanting to improve your Fitness level
Do Mobility: 
Active Recovery Mobility 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  8 x 400m rest 1:1

Then

5, 3, 2 Sumo Dead Lifts @ 75-85-95% 1RM

Then

8 Min AMRAP of:
5x Push Press 115/83
Stone 115/80 or Rubber Slam Ball 150/80 Bear hug carry Up n Down Green


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