Wednesday

why burpeesWOD:
A. Three sets of:
Romanian Deadlift (just below knee) x 6-8 reps @ light-mod load 50-70%
Rest 45 seconds
Single Arm Press (KB/DB) x 8-10 reps each arm
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds

B. Complete as many Burpees as possible in 5 sets (10 min total) of:
60 seconds work
60 seconds rest

Monday

“When you have planned and worked for a long time towards one specific event it can be hard to maintain impetus for training when it is all finally over and done with. The following information should help you and your athletes to stay motivated and train hard when you are back to reality!”
Maintaining Motivation Throughout The Season

IMG_5331

4:15pm class has some pretty awesome handstands

WOD:
A. 3 sets of:
Push Press x 8-10 reps @ light-mod load 50-70%
Rest 30 seconds
Plank hold x 60 sec.
Rest 30 seconds
Turkish Get-Up x 2 reps each arm
Rest 30 seconds

B. 10 min total, 5 min per piece, 2-3 people per team
1 min sled push, P1 pushes down, P2 pushes back, P3 pushes down…
1 min box jumps for reps (20,24”) individual

Saturday and Sunday

Sat. April 19.
10:30a-12p: Open Gym

Sun. April 20. NO CLASSES or OPEN GYM- EASTER SUNDAY.
ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.
B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
- AND/OR -
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C. Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….
D. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
E. 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.

Friday

daily-motivation-420WOD:
A. 3 sets of:
Barbell floor press x 8-10 reps with light-moderate load, increasing each of the 3 rounds.
Rest 30 seconds
Dumbbell/KB Walking Lunge x 20 steps
Rest 30 seconds
Turkish Get-Up x 2 reps each arm
Rest 30 seconds

B. AMRAP 10 min:
1 strict pullup, 1 solid strict pushup (must start from top of plank pos.), 1 goblet squat (35,53#)
2 Strict pullup, 2 pushups, 2 goblet Squats… continuing adding 1 rep per movement each round.

Thursday

“There are many things that motivate us. Are you trying to find a reason to workout in the morning? Goal setting is usually the best way to do it. Having a goal you want to reach is an example of an achievement-based reason to be motivated. For those who are finding it difficult to find a reason to start fitness, go sign up for an event. Someone newer to CrossFit can easily sign up for a novice event. Those who want to get into adventure racing can go ahead and sign up for a race. The point is, find a reason to do something or you may not be motivated to do it.
The Science and Psychology of Motivation for Athletes

Last weekend we hosted the Master's Invitational.  Leah won this event with the highest score in tabata burpees!

Last weekend we hosted the Master’s Invitational. Leah won this event with the highest score in tabata burpees!

WOD:
Teams of 2:
10x 2 min rounds (20 min total) 1 person works, 1 rests
Against a 2 min clock, complete 250m. Row then, AMRAP Heavy russian KB swings 53/70#
Immediately at the end of 2 min, partner 2 begins same work.