Call Us: (720) 335-5591

Thursday, January 29, 2015

28
Jan

Thursday, January 29, 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:

3 Sets:

  • Bent Over Barbell Row x 6-8 @3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Jump Rope Practice x 45 Seconds
  • Bent Over YTW x 8 ea.

Skill:

WOD:
3 Sets Each For Time:

  • 350m Row
  • 100yrd Farmers Carry (AHAP)
  • Rest 3 Minutes between Sets.

*Down and Back on the Turf 4 Times, or the entire length of the gym twice.

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:

  • Bent Over Barbell Row x 6-8 @3111 (3 sec down, 1 sec pause, 1 sec up, 1 sec pause)
  • Jump Rope Practice x 45 Seconds
  • Bent Over YTW x 8 ea.

Skill:

WOD:
3 Sets Each For Time:

  • 350m Row
  • 100yrd Farmers Carry (AHAP)
  • Rest 3 Minutes between Sets.

*Down and Back on the Turf 4 Times, or the entire length of the gym twice.

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

Leave a Reply