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Thursday, February 26, 2015

25
Feb

Thursday, February 26, 2015

As of right now we’re going to Cancel the 5:15 am class, do to the weather.  Please stay toned to the website and Facebook page for other class time changes.

Schedule Reminder:  Do to the CrossFit Open Brit is going to be unavailable to teach the Yoga class at 6:15 pm for the next 5 Weeks.  However, we have great news!!!  Josh and Audrey; our mobility specialist are going to be holding a mobility class at 6:15 pm. If you’ve been battling through tightness and or have any other injuries this class will be geared towards getting you back into working order.

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:

 

3 Sets:

  • Wt. Hip Ext. x 10-15
  • Bent Over YTW x 8 ea.

Skill:

WOD:
 “Baseline”For Time:

  • 500m Row
  • 40 Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Up
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:

3 Sets:

  • Wt. Hip Ext. x 10-15
  • Bent Over YTW x 8 ea.

Skill:

WOD:
“Baseline”For Time:

  • 500m Row
  • 40 Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Up
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up: 

Strength:

Skill:

WOD
Recovery Day 

A) Mobility and Maintenance

 

 

Mobility 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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