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May

WOD: May 3, 2018. Recovery DAY!!

By: Michelle Stafford Leave a Comment

Baby MaKenna be-bopping to some music while watching her strong momma set the example of staying healthy!! Way to put the work in Jen and take care of you, we are so proud of your dedication to your health during and after your pregnancy❤💪.

MAIN – CROSSFIT 

Free Introduction to Class this Saturday @ 830AM!! Who can we positively impact next!!💪

We all have the ability to reach out and change a life, matter of fact, you all have already changed so many lives in a positive way, let’s keep reaching to help others live a healthier and more fulfilled life!!

People can RSVP SPOT HERE

Reach OUT, Let’s Make IMPACT!!

WARM-UP:

* DROM: Dynamic Range of Motion 

* Mobility:  Hamstrings / Hip Flexors / Adductors

* Bar Warm – Up / Movement Review:

  • Running Warm Up

Recovery Flow WOD:

SOLO or TEAM WOD:

Run 400 meters

  • Rest 1 minute

Run 800 meters

  • Rest 2 minutes

Run 1,200 meters

  • Rest 3 minutes

Run 1,600 meters

Measure: Time (ea. distance)

Goal: The goal will be different depending on if the athletes does team or solo. Team will be in a more recovery capacity, working at 75%, splitting work.  Solo will be based on challenging the individual’s capacity within different distances.  If feeling sore or tired from the week, the recovery option of team is best, move and breath. If you missed a few days this week and feel pretty fresh, then go for the solo capacity!!

Appropriate Scaling: Athletes will be scaled relative to their individual capacity and done so in manner that will improve endurance.

Post WOD Cool Down

* Couch Stretch – 30 sec. x 2
* Adductors – Lateral Lunges x 16 reps.
* Calves – Floor

DAILY THOUGHT

“You’re only here for a short visit. Don’t hurry, don’t worry. And be sure to smell the flowers along the way.” —Walter Hagen

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