Thursday 140626

 “Persistence can change failure into extraordinary achievements.”- Matt Biondi

Strong work LCF. I have been seeing allot of PR’s this week this strength cycle is paying off..


“Active Recovery  Skill Day”. Come get it your MWOD on!! Your body will thank you..

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

LIFT HEAVY TO LOSE MORE FAT… Adding more weight to your lifts can help remove more fat from your body.
By Mehmet Edip

What is the best way to lose fat? Cardio I hear you say?  Yes, it can be, but it’s not necessarily always the case. While cardio burns calories and fat when you’re performing it, high intensity strength training allows for Excess Post-Exercise Oxygen Consumption (EPOC) to occur. This term refers to how long your metabolism is elevated after exercise, enabling you to burn fat long after finishing your workout.

EPOC takes place because your body needs energy to repair your muscles after you’ve challenged them. Studies show that a well-designed strength program can elevate your EPOC or metabolism for up to 38 hours after the workout.

Lift heavy for maximum fat burning:  A 2003 review from Norway found that lifting heavier weights as opposed to moderate weights created a longer and more profound EPOC effect. So as long as you’re able to maintain good form throughout each exercise, going heavy is the way to go for greater EPOC. Here’s more news to support the use of weight training for fat loss. Another study found that when alternating weight training and cardio days, you are more likely to burn twice as much fat than if you were to perform cardio training only.

Click here to read the full article.

Dynamic Mobility Warm-Up
Prepare for…

WOD-Skill- 12 Minutes to complete. In teams of  2.
Row 3k – each athlete rows 250 to accumulate 3k
600 Double Unders- each athlete 50 to accumulate 600

Mobility WOD:  20Min
Coaches Choice of movements for:
Lacrosse ball = Lower back -Shoulders
Band work= Hips- Shoulders
Floss- Foam roll
Test & Retest

*Competitors or athletes wanting to improve your Fitness level
Do Active Recovery Day. Go swimming & come do the MWOD,  or make up a day.

*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:
Do Active Recovery Mobility Day rest & recover or make up a WOD from the week.

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