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Thursday, July 30, 2015

30
Jul

Thursday, July 30, 2015

Yoga tonight is cancelled, however Ken from Teamwork Therapy and Sports Performance will be coming in with his table at 4:30.  Whether your going to be at the gym or if today is your rest day.  If you’ve been having any issues or discomforts come in and Ken can help you out. 

With that said do yourself a favor and check out some of our resources that we are lucky enough to have available.   These resources can be a vital tool in helping you improve or speed up your recovery, but can also help improve you overall health.  If you haven’t taken the time to check out or talk with Dr. Joe at his Maximized Living Practice please do yourself a favor. 

In addition if you’ve been looking for a massage therapist that fully understands what it’s like to do CrossFit and to be an athlete.  Talk with Lu and his Massage Therapy Practice, Goodnight Irene.

You all work your tails off every time you come into the gym.  Help your bodies recovery correctly.  Whether you’ve been battling a nagging issue for a while or if you just need some TLC, we can’t recommend these professionals enough.  If you have any questions or you’d like more information please let us know. 

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:
For Time:

  • 700m Row
  • 60 Double Unders
  • 50 Russian KB Swings
  • 400m Run
  • 30 Burpee Box Jump
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:
For Time:

  • 700m Row
  • 60 Double Unders
  • 50 Russian KB Swings
  • 400m Run
  • 30 Burpee Box Jump

 

Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD
Recovery DayA) 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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