Thursday 140327

“Win If You Can, Lose If You Must, But NEVER QUIT!”- Cameron Trammell

Soon after Dave Castro announces the 14.5 workout, five CrossFit Games champions will set the scores to beat. Four thousand fans will pack the stands at the Kezar Pavillion to watch Rich Froning Jr. (2011, 2012, 2013), Jason Khalipa (2008), Graham Holmberg (2010), Samantha Briggs (2013), and Annie Thorisdottir (2011, 2012).

Dynamic Warm-Up-Mobility
Prepare for…

Back to Basics Skill :3 x  5 Thrusters & Burpees *Working for 5 best mechanically efficient reps of: 

Burpee :

WOD : 5 Min AMRAP of:
10x Ball slam 30/20 20/15
10x AbMat Sit-up
10x Push up

*Competitors or athletes wanting to improve your Fitness level
Active Recovery Mobility Day get ready for 14.5

*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:
Bike 8 x500m rest 1:1

5-3-2 Box Squat @ 65:75% 1RM ( Keeping tight through the whole movement)


10 min of :36 sec Work :36 sec Rest 
Double KB Snatch 12/8kg  (Try for 20 stay with 20 reps )


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