Thursday 073114

Warm Up

Myofascial Release (4-6 min)
Band-Assisted Mobility (6-8 min)

Dynamic Mobility and Activation (4-6 min)

3 Rounds Not For Time
Handstand Walk x20m
30-45 seconds L-Sits
4-7 Bar Muscle Ups


Eight sets for max meters of:  
30 seconds max effort row sprint
Rest 2:30

Wednesday 073014

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort - easy, restorative pace:

* Swim (this is my first choice)

* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

* AirDyne (keep the pace conversational and relaxed)

* Cycling (get outdoors and enjoy the scenery as you ride)

* Hike (nothing crazy here, go for a walk outdoors)

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.

Inflammation Maintenance

* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc....

Tuesday 072914

Kelly Starrett talks about how the modern CrossFit athlete has to focus on the little things if he or she wants to be successful. You have to pay attention to the high-level issues about the quality of your position, the quality of your mechanics, the quality of your tissues, your nutrition, and hydration. For today's workout, mobility and hydration are key.

Warm Up

Myofascial Release (4-6 min)
Band-Assisted Mobility (6-8 min)

Dynamic Mobility and Activation (4-6 min)

3 Rounds Not For Time

40-50 Double Unders

10 GHD Sit-Ups

10 Back Extension

Every 12 minutes for 36 minutes (3 sets) of:

Run 1 Mile (1600 Meters) as quickly as possible.

Perform this on a regulation track if possible. Each set should be a max effort. I don’t want to see that you can pace, I want to see that you can bust your ass, and then repeat the effort. There will be drop-off…I want to see (and want you to see) what that drop-off looks like. I also want to see you PR your timed mile…at least once.

Monday 072814

Warm Up

Myofascial Release (4-6 min)
Band-Assisted Mobility (6-8 min)

Dynamic Mobility and Activation (4-6 min)

3 Rounds Not For Time

10-12 Toes to Bar

10-12 Pistols

8-10 Ring Dips

Ten Minute Capacity Test For Max Reps (or Calories):

4 minutes of Rowing (for Calories)

Rest 60 second 3 Minutes of Pull-Ups

Rest 60 seconds

2 Minutes of Bodyweight Back Squat

Rest 60 seconds

1 Minute of 135/ 95 lb. Shoulder to Overhead

(the barbell must originate from the ground to begin your set - you may not use a rack at any point during this 60 seconds)