Thursday 140403

“The difference between the impossible and the possible lies in a person’s determination.”-Tommy Lasorda

Congrats to Tim S.  for being in the top 200 athletes worldwide in the Men’s Master Division #149th (50-54) which puts him into the Masters Qualifier. The Masters Qualifier runs from April 17-21. At 5 p.m. PT on April 17, four workouts will be released. Competitors will have four days to complete the workouts and submit scores. Strong work Tim!!! Tim will be doing these 4 WOD’s in Amman Jordan at a CF Box call QuickSand”

Dynamic Warm-Up-Mobility
Prepare for…

Strength: 5-3-2 Deadlifts @85:95% 1 RM

WOD : 12 Min AMRAP of:
100 m Farmers carry 32/24 24/16kg Or Fat bars 90/70 70/50 
10x  KB Swings US CF style 32/24 24/16 16/12 kg

*Team Cool down 800m smooth run 1k row PNF Stretching 5-10mim

*Competitors or athletes wanting to improve your Fitness level
Active Recovery Mobility Day rest & recover or make up a WOD from the week.

*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. Nancy or Jason Prince at STRUCTURA 801-897-8711 also resident CrossFitters ,to accelerate your healing and get rid of myofascial build up, 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 10 x50m rest 2:1

5×5 Sand Bag OHS 90/45 


10 min AMRAP of : 
200m Run
10xWall Balls  20/14

2 thoughts on “Thursday 140403

  1. Nice work Senior!! We’ll be routing for you to give us a reason to get to Carson, CA a little earlier than expected this year. 🙂

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