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Thursday, February 5, 2015

4
Feb

Thursday, February 5, 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:

Skill:

WOD:
In a Team of 4 Perform For Time:

  • 8K Row (Alternating Every 250m)
  • (Stationary Dip Support hold, Chest to Ring Supine Row Hold, Wall Squat against wall)

*Each team member will accumulate a total of 2,000 meters, or 8,000 meters as a team.  Athletes will rotate through 4 stations with the athlete on the rower being the time keeper.  For example Athlete A will begin to row their 250 meters.  During that time Athlete B will hold a locked out hold on a stationary Dip bar, Athlete C will hold a Chest to Ring Supine Row, and Athlete D will hold a full depth squat against the wall.  Athletes B, C, and D will hold these positions until Athlete A is finished rowing.  Once Athlete A finishes rowing the Athletes will then rotate.  Rotation will go as fallows; A goes to B, B goes to C, C goes to D, and D goes to the rower.  This will continue until the team has accumulated 8,000 meters.

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:

Skill:

WOD:
In a Team of 4 Perform For Time:

  • 8K Row (Alternating Every 250m)
  • (Stationary Dip Support hold, Chest to Ring Supine Row Hold, Wall Squat against wall, )

*Each team member will accumulate a total of 2,000 meters, or 8,000 meters as a team.  Athletes will rotate through 4 stations with the athlete on the rower being the time keeper.  For example Athlete A will begin to row their 250 meters.  During that time Athlete B will hold a locked out hold on a stationary Dip bar, Athlete C will hold a Chest to Ring Supine Row, and Athlete D will hold a full depth squat against the wall.  Athletes B, C, and D will hold these positions until Athlete A is finished rowing.  Once Athlete A finishes rowing the Athletes will then rotate.  Rotation will go as fallows; A goes to B, B goes to C, C goes to D, and D goes to the rower.  This will continue until the team has accumulated 8,000 meters.

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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