Thursday 140213

Kristen H.

“Always Do Your Best. Your best is going to change from moment to moment; it will be different when you are healthy as opposed to sick. Under any circumstance, simply do your best, and you will avoid self-judgment, self-abuse and regret.” -Miguel Angel Ruiz

Dynamic Warm-Up-Mobility
Prepare for..

Skill: Back to Basics: 5×2 Press & Push Press, Spend 10-15min going over this movement and hitting Points of Performance:
Work up too or above WOD weight..

Then..

WOD: 7Min AMRAP
3 Press 115/73 95/63 75/53
7 Push Press  
9 Wall Ball Sit ups 20/14 14/10 

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

Mobility  barbell smash
http://m.youtube.com/watch?v=JdC2ek72mAQ#
Shoulder mobility
http://m.youtube.com/watch?v=iDIpEWASS3g#
Barbell shoulder smash
http://m.youtube.com/watch?v=IyeTe-C7q78#.
Floss compression knee
http://m.youtube.com/watch?v=JVRTnKUgARA#.
IT Band hell
http://m.youtube.com/watch?v=KdHah3xPx6E#.
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
 
Active Recovery Mobility Day or a Make up wod you missed.

*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:
Tabata – Bike 

Then

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

Then

12 Min AMRAP of:
5x Power Cleans 135/93
5x Burpee

5x Push Press 135/93

 

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