Thursday 140515

Yoga, Recovery, Mobility

Yoga, Recovery, Mobility

“Active Recovery Rest Day”. Come get it on, your body will thank you, especially after starting this strength cycle.

YOGA tonight at 7p!

Come make up a WOD if you missed  one this week.

Dynamic Mobility Warm-Up
Prepare for…

Skill: 2 Rounds For Quality of:
10 Roll to candlestick to pistol (scale to normal roll to candlestick, or hollow rocks)
10 Superman rocks
20 Scorpions
Handstand walk 5-10 yards or Progression walk to wall or 30 sec hand stand hold (or plank)
http://gymnasticswod.com/content/pistol-roll
http://gymnasticswod.com/content/roll-candle-stick
http://gymnasticswod.com/content/roll-candle-stick-hands-down

5-7 min Bridge Progression work global extension. Test/Retest before and after mobility:

 

Great progression videos of the Bridge below. 

http://gymnasticswod.com/content/bridge
http://gymnasticswod.com/content/bridge-progressions-pt1
http://gymnasticswod.com/content/bridge-progressions-pt2
http://gymnasticswod.com/content/bridge-progressions-pt3
http://gymnasticswod.com/content/bridge-progressions-pt4
http://gymnasticswod.com/content/bridge-progressions-pt5
http://gymnasticswod.com/content/bridge-progressions-pt6

 

Mobility WOD:   20-25 min.
T-Spine:
Global extension of:
Benching
Shoulders

http://www.mobilitywod.com/2012/07/clear-the-t-spine-now-we-can-start-talking-shoulders/
http://www.mobilitywod.com/2011/05/episode-255-creating-global-extension/
http://www.mobilitywod.com/2010/11/episode-81-benching-global-extension/
http://www.mobilitywod.com/2010/11/episode-80-best-shoulder-mob-ever/ 

 

*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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