Thursday 140703

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
-Arnold Schwarzenegger


Friday July 4th Schedule – WOD times at 0630a and 0730a ONLY. 

Dynamic Mobility Warm-Up
Prepare for…

WOD- 15 Minutes to complete. In teams of  2-3.
800m Team sled march (not sprint) with friends in teams of 2-3, pull a sled 800m
Men 180-140-100
Women 120-90-60     
*Scale sled weight accordingly..
Team members not marching are to carry an odd object of their choice: Heavy med ball, sandbag, DBall, dumbbell, kettlebell, or even a yoke for the more capable athletes. When they switch who marches the sled, they will trade objects.


Mobility WOD:  “Unglue your Sticks” Take care of the legs



If there’s free time, coach’s choice. Adapt to your athletes.

*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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