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Thursday 140130

29
Jan

Thursday 140130

We would like to welcome the newest member of not only the White Family but also the CrossFit Surge Family.  Congrats to Mary and JD as they became new parents with the birth Reagan David White.  So happy for you guys!!!

Essentials

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • DB Bench Press x 6-8 @21X1
  • Band Pull A Parts x 12-15

Skill:

WOD:
10-1 For Time:

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:

  • Dynamic Warm Up

Strength:

3 Sets:

  • DB Bench Press x 6-8 @21X1
  • Band Pull A Parts x 12-15

Skill:

WOD:
10-1 For Time:

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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