Thursday 140424

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Stretching sucks. It does. There, it’s been said. You can’t brag about your best stretching time, you don’t get a to write your stretch PR on the wall, and there is no immediate “Fran”-like gratification that you are really tough. And despite the fact that flexibility is one of the ten CrossFit pillars of complete, well balanced fitness, increasing flexibility potential remains the ungreased squeaky wheel of most athletes’ training programming. According the the ten general physical skills list, flexibility is allegedly as important as power and strength. So why don’t we take it seriously? Because, typically, we simply fail to frame flexibility in terms that are important to us…Increasing performance!  To continue reading http://www.crossfit.com/cf-seminars/SMERefs/Mobility/hamstrung.pdf

Asphalt is being poured today. Parking will be challenging…. early morning classes can park in the Pizza Factory parking lot (thanks Mario).  Afternoon parking, park along the street and down into the neighborhood and use the 400 meter run as your warm up. Watch out for the big trucks and equipment.

Dynamic Warm-Up-Mobility
Prepare for…

Skill:
5 x 2 Skin the Cat

5 x 6 Parallette Pass Throughs


 

Mobility WOD:
Ankles

Hips
Shoulders
Hamstrings, low back
http://www.youtube.com/watch?v=uZIPG508NeU
http://www.youtube.com/watch?v=OqmB1VhqZCM
http://www.youtube.com/watch?v=W02odMwmlro
http://www.youtube.com/watch?v=Bjq8preeSjI

*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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