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Thursday 131017

16
Oct

Thursday 131017

Congrats to Trever who Won his age group at the Blue Bench 5K last Saturday.  The only thing better then his performance was his teams t-shirt.  Way to go “Masters of the Uterus,” which is now an all time CLASSIC!!!

Essentials

Strength/Skill:
Warm Up:

3 Sets:

  • :15 Jumping Jacks
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

Then

3 Sets:

  • :15 Plank
  • :15 Superman
  • :15 Side Plank – L
  • :15 Side Plank – R

Strength:

3 Sets:

  • Stationary Dip x 6-8 @20X1
  • Toe To Bar x ME

Skill:

WOD:
AMRAP in 9 Minutes

  • 1 KB Swing
  • 1 Hand Release Push Up
  • 2 KB Swing
  • 2 HR Push Up
  • 3 KB Swing
  • 3 HR Push Up
  • 4…
  • 4…ect.
Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:

3 Sets:

  • :15 Jumping Jacks
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

Then

3 Sets:

  • :15 Plank
  • :15 Superman
  • :15 Side Plank – L
  • :15 Side Plank – R

Strength:

3 Sets:

  • Stationary Dip x 6-8 @20X1
  • Toe To Bar x ME

Skill:

WOD:
AMRAP in 9 Minutes

  • 1 KB Swing
  • 1 Hand Release Push Up
  • 2 KB Swing
  • 2 HR Push Up
  • 3 KB Swing
  • 3 HR Push Up
  • 4…
  • 4…ect.
30 Wall ball shots
30 Pull-ups
30 Push Press [75/55]
30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD:
Recovery Day
A) Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

Additional:
  • 10 Minutes Mobility

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