So for the last 7+ weeks Thursdays have been programmed for skill-goats and active recovery mobility day and Friday’s we have been doing past CF Open WODs. I hear from athletes how they have improved since 2011 on the past Open WODs and that’s after doing strength that day!! Most of you have been working the mobility/goats and taking time to recover and it is paying off in your performance. Continue to use Thursday as your active recovery day by working mobility/skill/goats and get ready to rock the Open WOD every Friday.
CrossFit Open – We all will be doing the WOD regardless if you signed up or not. We will also be doing the WOD every Friday at 6-8p Throwdown style. Also, Dr. James Parker Olympian & resident CrossFitter has graciously offered to Rock Tape anyone that needs a little TLC before doing the WOD. He plans to attend all classes. For more info, see the flyer hanging on the steel door by the cubbies.
The Open WOD will be announced tomorrow at 6p (Mountain Standard Time). You can view it live and watch Fisher and Hendren go head to head. To watch the live stream http://games.crossfit.com/
Skill : Rope climbs & Progression ( 15-20mim)
Pistols & Pistol Progression
WOD : 7min
1x Rope Climb
8x Pistols *1-2-3 Pistol progression
20x Double Unders * 40x Singles
Mobility: PNF mobility , foam roll Bands & barbells , floss ( 15-20min)
Dead Lift PNF
*Competitors or athletes wanting to improve your Fitness level
Do Active Recovery Mobility Day get ready for 14.1
*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.
Row 4 x 2000m
5 x 100m Bear hug carry either Atlas Stone 80-150lb or Slam-ball/sandbag
10 min AMRAP
10 x Hand release Push-up
Row 150 M
5 x Double KB front squat @32/24 KG