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Thursday, February 19, 2015

18
Feb

Thursday, February 19, 2015

Schedule Reminder:  Yoga is back on the books!!! Therefore the 6:15 pm CrossFit Class is cancelled.  So come in and work on that resolution of improving your mobility.  Class is only $5.

Essentials

Strength/Skill:
Warm up:

3 Sets:

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

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

4 Sets:

  • Supine Row x 8-10 @2112 (2 Sec down, 1 sec pause, 1 sec up, 2 sec pause)
  • Banded Good mornings x 10-12 @ 3111 (3 Sec down, 1 sec pause, 1 sec up, 1 sec pause)

Skill:

WOD:
For Time:

  • 150 Russian KB Swings

*Every time athlete breaks = 30 Mountain Climbers

Additional:
  • 10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:
Warm up:3 Sets:

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

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

 

4 Sets:

  • Supine Row x 8-10 @2112 (2 Sec down, 1 sec pause, 1 sec up, 2 sec pause)
  • Banded Good mornings x 10-12 @ 3111 (3 Sec down, 1 sec pause, 1 sec up, 1 sec pause)

Skill:

WOD:
For Time:

  • 150 Russian KB Swings 70/55

*Every time athlete breaks = 30 Mountain Climbers

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD
Recovery Day

A) Mobility and Maintenance

 

 

Yoga Class

 

* 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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