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22 Oct WOD – Thursday 22 October 2015

CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Strength:
    Three sets of:
    Overhead Squat x 8-10 reps @ 30X1
    Rest 2 minutes
    Weighted Pull-Ups x 3-5 reps @ 21X0
    Rest 2 minutes
    (Choose weights heavy enough to allow rep range with good form)
  • WOD:
    Four rounds for time of:
    60 Double-Unders
    30 Wall Ball Shots (10/5kg)
    15 Pull-Ups

 

  • A:
    Every 2 minutes, for 10 minutes (5 sets):
    Power Clean x 3 reps
    Build to today’s heavy triple,
    and then…
    Every 2 minutes, for 8 minutes (4 sets):
    Clean x 3 reps
    Build to today’s heavy triple,
    and then…
    Every 2 minutes, for 6 minutes (3 sets):
    Clean Pulls x 3 reps
    (High pull)
  • B:
    In 15 minutes or less, build to today’s “heavy”…

    Back Squat x 1 rep
    The goal is to establish today’s “heavy” lift.

    “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. Stop as soon as you determine that you’ve reached that load.

  • C:
    Every two minutes, for 24 minutes (6 sets of each):
    Station 1: Back Squat x 8 reps @ 70-75% of today’s 1-RM
    Station 2: 50 Double-Unders + 12 Toes to Bar

    SCORE BACK SQUAT WEIGHT

  • D:
    Two sets of:
    100-Meter Pinch-Grip Plate Carry
    (walk, don’t run)
    Rest as needed
    20 GHD Sit-Ups
    Rest as needed

    SCORE PLATE WEIGHT

  • Optional Additional Conditioning Session:
    (This session is best performed 3-4 hours prior to or following today’s primary session.)

    Five sets of:
    Run 800 Meters
    Rest 90 seconds
    Pacing: Run each 800 meters at 85% of last week’s 1-Mile time trial pace – e.g., if your 1-mile was 6:00, run today’s session at 1:45/400m.

 

  • Mobility and Maintenance:
    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.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or 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.

 

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21 Oct WOD – Wednesday 21 October 2015

CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill and strength:
    Work up to 3 rep max back squat
    4 sets, rest 2 minutes between sets
  • WOD:
    9 minute AMRAP
    6 HSPU
    10 low ring push-ups
    30 DU’s / 60 singles
Today is technical please pay attention to instructions

  • A.1:
    Every 2 minutes, for 6 minutes (3 sets):
    Press (in Snatch grip) x 5 reps @ 2111
    Build over the course of the three sets.
    Followed by
  • A.2:
    Every 2 minutes, for 6 minutes (3 sets):
    (Snatch Push Press + Overhead Squat with Pause) x 4 reps
    (perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)
    Build over the course of the three sets.
    Followed by…
  • A.3:
    Six sets of:
    3-Stop Halting Snatch Deadlift + Snatch from 2? Below the Knee + Snatch @ 65-80%
    (pause for 2 seconds each at 2? off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2? below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)
  • B:
    Every 3 minutes, for 9 minutes (3 sets) of:
    Push Press x 10 reps
    Goal is to find the weight that is achievable, but challenging, for 10 reps.
  • C:
    Three sets for max reps of:
    60 Seconds of Strict Handstand Push-Ups
    60 Seconds of Supinated-Grip Strict Pull-Ups
    immediately followed by…
    Three sets for max reps of:
    60 Seconds of Stationary Dips
    60 Seconds of Bent-Over Barbell Row (30/20 kgs)
  • D:
    Every 6 minutes, for 18 minutes (3 sets) for times of:
    Row 1000/800 Meters
    20 Burpees Over the concept 2 rowerSCORE ROUNDS COMPLETED

 

  • Mobility and Maintenance:
    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.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or 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.

 

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20 Oct WOD – Tuesday 20 October 2015

CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:
    Complete as many rounds and reps as possible in 3 minutes of:
    10 Single-Arm kettle-bell Snatches (work to something heavy)
    5 Burpee Box Jump-Overs
    5 Toes to Bar
    Rest 3 minutes between sets, and complete a total of five sets.

 

  • A:
    Front Squat
    * Set 1: 5 reps @ 55%
    * Set 2: 3 reps @ 65%
    * Set 3: 1 rep @ 75%
    * Set 4: 1 rep @ 85%
    * Set 5: 1 rep @ 90%
    * Set 6: 1 rep @ 95%
    * Set 7: Test 3-RM – if you know your current 3-RM, aim for 101-102% of that, otherwise, aim for somewhere around 90% of your 1-RM
    * Set 8 (optional): Exceed Set 7 weight

    Rest as needed, but at least 3 minutes between sets of singles.
    (REMEMBER TO LOAD 3RM AS SEPARATE BENCHMARK!)

  • B:
    “Miller Time”
    Ten rounds for time of:
    3 Squat Clean and Jerks (100/65 kgs)
    4 Box Jumps (30″/24″)
  • Optional Additional Conditioning Session:
    (This session is best performed 3-4 hours prior to or following today’s primary session.)

    For time:
    300 Calories Row/Assault Bike

    Please note and record your results to comments. Please also note whether this was performed on an Assault Bike or a different piece of equipment, like an Airdyne. The results will be different depending on the machine used. What is most important is that you keep the re-testing consistent.

 

  • Mobility and Maintenance:
    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.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or 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.

 

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19 Oct WOD – Monday 19 October 2015

CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • Skill and Gymnastics:
    Every 2 minutes, for 18 minutes:
    1. Muscle-Ups x Max Reps in 45 seconds
    (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
    2. Handstand Walk x 10 meters
    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
    3. Alternating Pistols x 16-20 reps
    (if you’re proficient, add weight with a kettlebell)
  • WOD:
    Every minute, on the minute, for 24 minutes (6 sets of each):
    Minute 1 – Run 200m/Row 150 Meters
    Minute 2 – 15 Kettlebell Swings (32/24 kg)
    Minute 3 – 10 Thrusters (50/35 kgs)
    Minute 4 – 12 Chest-to-Bar Pull-Ups

  • A:
    Take 15-20 minutes to find your 1-RM Snatch
  • B:
    “Commitment”
    Every minute, on the minute, for 10 minutes:
    8 Chest-to-Bar Pull-Ups
    2 Snatches

    Rules of “Commitment”:
    *The load you select must stay the same throughout the 10 minutes – you cannot increase or decrease the load.
    **You are only allowed two snatch attempts in each minute.
    ***Score your total load successfully lifted. E.g. 185 x 2, 185 x 2, 185 x 1.F = 925
    Why “Commitment”? – because everything is easy in the beginning; the question is what can you commit to and follow through on no matter how difficult it gets.
    Rest until fully recovered, and then…

  • C:
    Strict Handstand Push-Up Density
    For max reps:
    90 seconds of Strict Handstand Push-Ups
    Rest 30 seconds
    60 seconds of Strict Handstand Push-Ups
    Rest 30 seconds
    30 seconds of Strict Handstand Push-Ups

    Note reps achieved for each set.

  • Optional Additional Conditioning Session
    (This session is best performed 3-4 hours prior to or following today’s primary session.)
    For time:
    Run 1600 meters
    Please note and record your results to comments. Please note It is important for all testing to be done on a consistent course.

  • Mobility and Maintenance:
    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.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or 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.

 

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17 Oct WOD – Saturday 17 October 2015

CrossFit

  • WOD.1:
    In teams of two, with only one partner working at a time…

    Complete as many reps as possible in 6 minutes of:
    Wall Ball Shots

    Rest 2min until the running clock reaches 8:00, and then…

  • WOD.2 – ROWING:
    Complete as many calories as possible in 6 minutes of:
    Rowing on Concept 2/ as many 400m runs as possible in min
  • WOD.2 – RUNNING:
    Complete as many calories as possible in 6 minutes of:
    Rowing on Concept 2/ as many 400m runs as possible in min

 

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16 Oct WOD – Friday 16 October 2015

CrossFitStrength & CompetitionRest and Recovery

  • Skill and Strength:
    Every 2 minutes, for 16 minutes (8 sets):
    High Hang Clean + Hang Clean + Clean + Jerk

    Build over the course of the 8 sets to today’s heavy.

  • WOD:
    Every minute, on the minute, for 15 minutes:

    *Clean or Power Clean x 2 reps
    Burpees over Barbell x 6 reps

    *Load can vary from minute to minute. Post total amount in kg successfully cleaned.

    Ie. add up each reps weight in kg, and add all the reps together for a Total weight over the 15min

 

PROGRAM NOTE – This week we will be doing some testing to get baseline data to utilize in our next and final full cycle of 2015. Please give your full effort in each of these testing sessions and be sure to report your scores. The next cycle’s emphasis will be heavily influenced on what we see in the testing results this week. Thank you!

  • A:
    Every 2 minutes, for 12 minutes (6 sets) of:
    2-Position Snatch @ 70-80%
    (high hang and then 2 inches below the knee – pause for two seconds in each position, and 2 seconds in the receiving position of each snatch)
  • B:
    Every 3 minutes, for 15 minutes (5 sets) of:
    Hang Clean + Power Clean + Power Jerk + Jerk @ 70-80% of C&J
  • C:
    “Khufu”
    For time:
    10 Power Cleans (95/65 kgs)
    20 Strict Handstand Push-Ups
    30 Alternating Dumbbell /KB Snatch (32/24 kg)
    40 Wall Ball Shots (10/7kg)
    50 Calorie Row
    40 Wall Ball Shots (20/14 lbs)
    30 Alternating Dumbbell Snatch (10/7kg)
    20 Strict Handstand Push-Ups
    10 Power Cleans (95/65 kgs)
  • D:
    Three sets of:
    Banded Glute Bridges x 25 reps @ 11X1
    Rest as needed
    Glute Ham Raises x 6 reps @ 20X1
    Rest as needed
    Supine GHD Straight Body Hold x 60 seconds
    Rest as needed

 

  • Mobility and Maintenance:
    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.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or 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.

 

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15 Oct WOD – Thursday 15 October 2015

CrossFitStrength & CompetitionRest and Recovery

  • Conditioning:
    Three sets of:
    Bent over barbell row
    Work up to 5 sets
  • WOD:
    Every minute on the minute for 10 minutes
    10 Kettlebell Swings
    10 Jump Squats
    Sit-ups

    SCORE SIT-UPS

 

 

PROGRAM NOTE – This next week’s we will be doing some testing to get baseline data to utilize in our next and final full cycle of 2015. Please give your full effort in each of these testing sessions and be sure to report your scores. The next cycle’s emphasis will be heavily influenced on what we see in the testing results this week. Thank you!

  • A:
    Every two minutes, for 16 minutes (8 sets) of:
    Jerk Dip + Power Jerk with a Pause + Jerk with a Pause @ 70-80% of 1-RM Jerk
    (dip and hold the bottom of the dip position for 2 seconds, and then drive – hold the receiving position of both the power jerk and the jerk for 2 seconds as well)
    Focus should be on perfect footworks and mechanics – don’t increase weight if those aren’t dialed in.
  • B:
    Take 20 minutes to find your 2-RM Bench Press
    Movement Standard – Your butt must remain on the bench throughout the lift.
  • C:
    For max reps:
    3 Minutes of Double-Unders
  • D:
    Complete as many reps as possible in 3 minutes of:
    Legless Rope Climbs to 15′ Target
    (DO NOT SCALE THIS…if you are unable to perform this, simply sit out the first 3 minutes and note your score as zero.)

Rest 60 seconds until the running clock hits 4:00, and then…

  • D.1:
    Complete as many reps as possible in 3 minutes of:
    Rope Climbs to 15′ Target (with legs)
  • Optional Additional Conditioning Session:
    (This session is best performed 3-4 hours prior to or following today’s primary session.)
    For time:
    Row 5000 meters

 

 

  • Mobility and Maintenance:
    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.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or 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.

 

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14 Oct WOD – Wednesday 14 October 2015

CrossFitStrength & CompetitionRest and Recovery

  • Strength:
    Take 15-20 minutes to build to a 1-RM Strict Shoulder Press
  • WOD:
    Complete as many rounds and reps as possible in 10 minutes of:

    5 Hang Power Cleans (60/40kgs)
    10 Pull-Ups
    15 Hand-Release Push-Ups

  • Conditioning:
    Three sets of:
    Bent-Over Barbell Rows x 8-10 reps @ 2111
    Rest 30 seconds
    Hollow Hold/Rocks x 60 seconds
    Rest 30 seconds

    SCORE ROW WEIGHT

 

  • A:
    Every 3 minutes, for 15 minutes (5 sets) of:
    3-Position Snatch @ 70-75% of 1-RM Snatch
    (high hang, mid-thigh and then floor – hold each starting position for two seconds before snatching, and hold your receiving position for 2 seconds from each position)
    Focus on perfect mechanics and positioning.
  • B:
    Back Squat:
    * Set 1: 5 reps @ 55%
    * Set 2: 3 reps @ 65%
    * Set 3: 1 rep @ 75%
    * Set 4: 1 rep @ 85%
    * Set 5: 1 rep @ 90%
    * Set 6: 1 rep @ 95%
    * Set 7: 1 rep @ 101-102%
    * Set 8 (optional): Exceed Set 7 weight
    Rest as needed, but at least 3 minutes between sets of singles.
  • C:
    For time:
    50 Meter (150 foot) Handstand Walk
  • D:
    “2014 Team Series Event 4”
    30 Calorie Row
    30 Bar-Facing Burpees
    30 Hang Cleans (65/45kgs)

 

  • Mobility and Maintenance:
    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.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or 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.

 

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13 Oct WOD – Tuesday 13 October 2015

CrossFitStrength & CompetitionRest and Recovery

  • Skill and Strength:
    Every two minutes, for 16 minutes (8 sets) of:
    Snatch x 1.1.1
    (rest 5-7 seconds between singles)
    Build over the course of the 8 sets to today’s heavy.
  • WOD:
    In teams of two, partners alternate complete sets to complete 5 sets each of:
    5 Overhead Squats*
    15 Kettlebell Swings (32/24 kg)
    30 Double-Unders
    *Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.

 

  • A:
    Take 20 minutes to build to today’s 1-RM Strict Shoulder Press
    Note weight achieved, and whether it is a PR.
  • B:
    For time:
    Row 2000 Meters
    30 Shoulder to Overhead (65/45 kg)
    60 Pull-Ups
    Rest until the running clock reaches 20:00, and then…
  • C:
    For time:
    Row 1000 Meters
    20 Shoulder to Overhead (65/45kgs)
    40 Pull-Ups
    Rest until the running clock reaches 30:00, and then…
  • D:
    Complete as many rounds and reps as possible in 10 minutes of:
    65/45kg Overhead Walking Lunges x 20 Meters
    (Muscle-Up + 3/2 Ring Dips) x 3 reps
  • Optional Additional Conditioning Session:
    (This session is best performed 3-4 hours prior to or following today’s primary session.)
    60-Minute Hike or trail run – get outdoors and participate in a low intensity activity that allows you to enjoy friends and nature.

 

  • Mobility and Maintenance:
    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.
  • Nutrition Preparation:
    Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
  • Mental Restoration:
    Different for everyone – could be quiet time, prayer or 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.

 

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12 Oct WOD – Monday 12 October

CrossFitStrength & CompetitionRest and Recovery
PLEASE LOG YOUR RESULTS IN COMMENTS! We make great efforts to provide feedback and adapt our program based on what we see from those who provide results. To ensure that we are able to do the best we can for you, please log your results!

  • WOD:
    Warm up appropriately and then set up with skills for the WOD:In teams of two, with only one partner working at a time, complete:
    100 Burpees
    100 Kettlebell Ground to overhead
    100 Box Jump Overs

    Athletes may also choose to work on a barbell, use barbell to a alle for beginners and lite. Athletes may choose their own weight but it must be challenging.. They should not be able to complete more than 10reps at a time)

    Teammates may partition reps however they’d like, but the non-working partner must be in the designated resting position in order for the reps to count towards their total.

    Designated resting positions:
    Burpees – Kettlebells or barbell extended overhead
    Ground to Overhead – Hanging from a Pull-Up Bar
    Box Jump Overs – Plank from Elbows

  • A:
    Build quickly to 85% of your 1-RM Clean & Jerk, and then…
    For time:10 Clean & Jerks @ 85% of 1-RM

    *If you fail an attempt, perform 10 burpees over the barbell before making another attempt.
    Please note your time and the weight used.

  • B:
    Ten sets of:
    Back Squat x 2-3 reps
    (all sets performed between 90-95% of your 1-RM)
    Rest 3 minutes between sets.
  • C:
    For time:
    50 Calories of Assault Bike or Rower
    Rest until the clock reaches 5:00, and then…
  • D:
    For time:Perform your Penalty Calories of Assault Bike/Rower*

    Rules/Penalties:
    Males – Perform 1 calorie of Assault Bike for every second over 60 seconds on Part C. If you performed your 50 calories for Part C in less than 60 seconds, your score for Part D should be listed as 0:00.

    Females – Perform 1 calorie of Assault Bike for every second over 2 minutes on Part C. If you performed your 50 calories for Part C in less than 2 minutes, your score for Part D should be listed as 0:00.”

Mobility and Maintenance: 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.
Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration: Different for everyone – could be quiet time, prayer or 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.

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