Thursday 140417

Throwback Thursday.....This was our original Box when we first started out 3 years ago.

Throwback Thursday…..This was our original Box when we first started out 3 years ago. April 1st was our 3 year Anniversary! The place has changed but faces stay the same….Coov, Lulu, Heath.

“If the wind will not serve, take to the oars.” –Latin Proverb

An ounce of prevention is worth a pound of cure. I’m sure you’ve heard that term used plenty of times. But, I think it’s worth repeating and reminding you how important mobility along with active recovery is to keeping your muscles and joints mobilized. It would be a whole different story if we all had no jobs, hunted and gathered our own food, and slept on the beach. But, instead we wake up to an alarm clock, drive to work, sit in chairs, drive home from work, and are bombarded with technology constantly. If you think your sitting is healthy, you are wrong..read this article.

Make mobility/ active recovery a priority.  A WOD dedicated to mobility. A few stretches upon waking, take the stairs versus the elevator, a few squats before lunch, a few stretches mid-afternoon, some stretching before and after your CrossFit workout, and finish with some stretching before bed…it’s not that hard and it will help you feel a ton better and enhance your performance.

Dynamic Warm-Up-Mobility
Prepare for…

Skill-Test: 1x 500m Row for time 

Mobility WOD:
Barbell smash
Barbell shoulder smash
Lacrosse ball = lower back, shoulders , gluts
Hips
Bands
Floss
http://m.youtube.com/watch?v=JdC2ek72mAQ#
http://m.youtube.com/watch?v=UGT2rLyURFs#
http://m.youtube.com/watch?v=jUeMFbY6Q4U#
http://www.mobilitywod.com/daily/thursday-april-3rd-2014/
http://m.youtube.com/watch?v=ARQqB5NBDYs#
http://m.youtube.com/watch?v=ePFJcca5Cdk#
http://m.youtube.com/watch?v=o3KnC6RBhwU#

*Competitors or athletes wanting to improve your Fitness level
Do
 
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 at801-774-0266 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:
Do Active Recovery Mobility Day rest & recover or make up a WOD from the week.

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