Thursday 140220

February 9.2013 140

Flint…..getting a steam shower

“Most of the things worth doing in this world had been declared impossible before they were done”- Louis D Brandeis

Dynamic Warm-Up-Mobility
Prepare for..

Skill: Back to Basics:  Push Jerk
* Spend 15 minutes perfecting the points of performance *Team up in 2-3
4×2 Behind neck
4×2 Front 
 * Work up to above your WOD weight  


5 Push Jerk 135/93 115/73 95/53
30 Double Unders * 60 Singles  

Mobility: 20min (Coaches Choice)
Mobility , Foam roll , Voodoo floss, Mobility

*Competitors or athletes wanting to improve your Fitness level
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. 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, yoga 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 miles Time trial 


5, 3, 2 OHS @ 80-905% 1RM


3 Rds of:
8x OHS 135/93
400m Run 

Rest 1 Minute repeat


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