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Thursday, August 13, 2015

12
Aug

Thursday, August 13, 2015

Schedule Reminder:  Court and I have to go to California to renew our certifications.  Therefore there are two class times that will be effected.  The 8am class today is unfortunately cancelled along with Yoga.  In addition on Saturday there will be one class time at 8:30.  Sorry for any inconvenience.

Essentials

Strength/Skill:
Warm up:3 Sets:

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

Strength:

Skill:

WOD:
A) For Time:

  • 800m Run
  • Accumulate 2 Minute L-Sit/Plank Hold

B) 2 Sets Each For Time:

  • 500m Row
  • Rest as needed between sets
Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:3 Sets:

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

Strength:

Skill:

WOD:
A) For Time:

  • 800m Run
  • Accumulate 2 Minute L-Sit/Plank Hold

B) 2 Sets Each For Time:

  • 500m Row
  • Rest as needed between sets

 

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

 

Skill:

WOD
Recovery Day 

A) Mobility and Maintenance

 

Mobility

 

* 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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