foam roll

Daybreaker Club with Dyer and Matt before the sun rise

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Travis
12n: All Levels CrossFit- Michael
4p: Open Gym- Anthony
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael
7p: All Levels CrossFit- Michael
8:15p: Tuesday Yoga- Will Milne
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Front Rack Mobility: Spend 10 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extensor stretch

B. “Jackie Max”
7 Minute AMRAP

500m Row
25 Thursters (m = 35/45/45, w = 15/35/35)
15 Ring Rows L1 / Pullups L2 / C2B L3

Every 10m = 1 rep on the row.

Post rounds and reps completed for WOD. Ex: 1+82 L3.

And coming tomorrow…

A. Seated Power Box Jumps: 5 sets of 3 reps. Worksets at the same height. Complete 1 set every 3 minutes.

B. 8 Rounds [16 Minute Time Cap]
10 Strict L-Pullups
20 Second Ring Support Position Hold

Post height of box jumps and time to finish the WOD. If time capped post rounds and reps completed. 1 second = 1 rep on support hold.
Ex: 42”, 15:10 Rx.

Amanda starting up the rope
Amanda starting up the rope

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Brianna
5p: All Levels CrossFit- Brianna
6p: All Levels CrossFit- Tina
7p: All Levels CrossFit- Tina
8:15p: Tuesday Yoga- Michael
Sign up for yoga this week and next. Click here to reserve

Workout of the Day (WOD)

A. Front Rack Mobility: Spend 8 minutes working on improving front rack mobility
Thoracic/lat foam roll
Banded front rack stretch
Wrist extension stretch

B. “Hang With ‘Em” [16 Minute Time Cap]
Complete all Rep Rounds (10,9,8,7,6,5,4,3,2,1)
Hang Squat Clean Thrusters (m = 45/75/95, w = 35/55/65)
Bar Facing Burpees

Post time to complete the WOD. Ex: 14:27 L3

And coming tomorrow…

A. Deadlift: 7 minute EMOM 1 Deadlift. 80% of 1RM at tempo (3-0-3-1)

B. 3 Rounds For Time [15 Minute Time Cap]:
200m Front Rack Kettlebell Carry (2) (24/16kg)
30 Double Unders (Rx+ = 60 Double Unders)
40 AbMat Wall Situps

Post load for load for Deadlift and time to complete WOD. Ex: 245#, 10:20 Rx

Recovery

It’s been a tough week, and I’ve been talking with many of you about recovery and how to alleviate muscle soreness and other aches and pains.
Here are a few things to incorporate in your recovery program:

  • Foam & lacrosse ball rolling and mobility work – you can do this at home as well as at the gym.
  • HYDRATE – with plenty of water. As the summer heats up, use coconut water for added electrolytes. Avoid sports drinks high in sugar (and the diet versions with artificial sweeteners!). Limit caffeine to black coffee or tea, and don’t drink it after noon.
  • Sleep – Seven to nine hours in a PITCH BLACK dark, cool room.
  • Nutrition – how you eat throughout the day and ESPECIALLY what you take in immediately after your WOD is important. Get a good quality protein supplement into your system within 45 minutes of finishing a WOD, and then eat a full meal (protein, fat and carbs) 60-90 minutes later.
  • Supplements – fish oil and magnesium citrate will both aid in recovery. Fish oil is high in Omega 3 fatty acids, which reduce inflammation of all types, BUT these fatty acids are very fragile, so it’s important to invest in a quality fish oil supplement.
  • Epsom salts baths and contrast showers – take a warm bath in Epsom salts, or try a contrast shower (5 cycles of 1 minute hot, 1 minute cold water…this is also an excellent hangover cure… or so I’ve been told).
  • Rest days – listen to your body and take a day off when needed. A yoga class, a leisurely stroll through the park or an easy bike ride are all great activities to do on your days off from CrossFit.

*We sell Stronger, Faster, Healthier fish oil and protein in the Pro Shop. Check out some FAQ about their fish oil and protein here, or ask Lis for more details. Disclaimer: we’ll never sell anything in the Pro Shop that we don’t use ourselves. This is good stuff.

What are your top recovery tips/tactics? Share them in the comments!

Reminder for this weekend’s Free Piedmont Park WOD

Join us this Sunday at 10 for our FREE PARK WOD (open to the public and suitable for all skill levels). We’ll meet in the meadow near Park Tavern for a WOD, THEN we’ll head over to the sand volleyball courts to play HOOVER BALL. Don’t worry, if you don’t know what Hoover Ball is, we’ll teach you. Carlos is a pro and will be coaching the crew this Sunday!!

So meet in the meadow at 10 am AND/OR at the sand volleyball courts at 11 am. See you Sunday!

Zack and Melvin tackling the Bear Complex (check out Melvin’s mural progress behind him!)

Workout of the Day

Row or Run Repeats
3 1k row repeats OR 3 800m run repeats

Rest between row/run equal to the same amount of time the previous row/run took.
During rest: foam/lax ball roll/mobility work
Record splits.

If you did Murph on Monday, I recommend rowing. If you rowed on Tuesday, I recommend running.