Thursday 140731

Yoga and CrossFit – Yoga improves your range of motion and general mobility. Most of the classical poses in yoga support the same concepts of creating torque, finding a branced neutral spinal position, and always working from core to extremity. Are you heels coming off the ground in your overhead squat? Is it impossible for you to do a handstand because your shoulders are so tight? How are your pistols? Can you get down there? Practicing basic yoga poses like downward facing dog, warrior two, and pigeon (just to name a few), help reinforce external rotation of the hip and shoulder necessary for many basic movements of CrossFit. Performing these yoga shapes consistently helps improve your overall mobility. Yoga at LCF every Thursday at 7p and Saturday at 8a.  

Yoga – 7p

NO PLAYCARE ATTENDANT in the EVENINGS for the rest of the week. 

Open Gym every Sunday from 12-2 🙂

Dynamic Mobility Warm-Up
Prepare for…

SkillChinese Planks.
 3 sets 30-45 sec each side, no rest between sets or efforts. Lay on your back for 30-45 sec, immediately roll over for 30-45 sec, then immediately roll back, etc.
Substitute with normal planks and superman holds for those who are challenged with this movement.

Mobility WOD:
Psoas smash, use a slam ball or gemini.

For this you can use jerk boxes or normal plyo boxes. The pigeon pose demo’d at the end of this video can be done on a box as well. Get a band in the hips to add some extra spice and supercouch with a band and partner on the wall.  Any free time left is coach’s/athlete’s choice

*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….”
*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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