Thursday 140717

Coach Sara B and some random Yoga dude :-)

Coach Sara B and some random Yogi ūüôā

Yoga and CrossFit – Yoga is the Yin to CrossFit’s Yang. Balance, agility, flexibility, and strength, along with range of motion, breath control and mental focus, are vital elements necessary for the athletic body to perform well. Yoga promotes core strength through the “powerhouse” group of muscles to assist in all functional activity. A strong core offers increased stability, balance and much needed protection for the back. Incorporate a regular yoga practice into your workout regimen and watch your times diminish and your form improve. Yoga at LCF every Thursday at 7p and Saturday at 8a.¬†¬†

Yoga – 7p

Dynamic Mobility Warm-Up
Prepare for…

3 Rounds for time of:
600M Run
500M Row
1 Sled sprint push    200/150 Down green
2 KB TGU Green/Blue Blue/Yellow Yellow/Orange.

Mobility WOD:
Coaches Choice  Whooohaahaaa

*Cash Out- Foam roll legs & back

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


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