Thursday 140710

Throw Back Thursday....New  Years Eve Comp 2012

Throw Back Thursday….New Years Eve Comp 2012…….before the roof caved in!

 “You are never a loser until you quit trying.” – Mike Ditka ( NFL Player & Coach )

NO YOGA tonight or Saturday. 

Dynamic Mobility Warm-Up
Prepare for…

WOD- “Tail-Pipe” Team of 2.
5 Rounds with a Partner of:
P1 250m row
P2 Alternating rounds of Hold 2 x KB in the rack position (knuckles together) 24/16  16/12  12/8kg
And Barbell locked out Over Head 45/33 33/15 15/PVC
P2 must be in the static hold position while P1 is rowing. If they break position, rower must pause.

Mobility WOD: 

Clean up your Lats!  Wanna clean better, Fast elbows, better rack for Front Squat..

Fix your internal rotation!

*Cash Out- Foam roll legs & back

*Competitors or athletes wanting to improve your Fitness level
Do Tail Pipe 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  Tail Pipe Active Recovery Mobility Day rest & recover or make up a WOD from the week.


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