FRI 06.12.15

What’s the difference between rest days and recovery days? Rest is generally categorized as sleep and time spent not training or exercising. Recovery, on the other hand, refers to techniques and actions taken to maximize your body’s repair. And this doesn’t just mean muscle repair. Recovery involves chemical and hormonal balance, nervous system repair, mental state and more… Click here to read more: Active Recovery “Box Life Magazine” by William Imbo

Working on kipping skill for unbroken toes-to-bar
Working on kipping skill for unbroken toes-to-bar

Today’s schedule

6a: All Levels CrossFit- Casey
7a: All Levels CrossFit- Casey
8a: Open Gym- Casey
12n: All Levels CrossFit- Richard
4p: All Levels CrossFit- Richard
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Michael

Workout of the Day (WOD)

A. 3 Rounds (4 minutes per round)
OPEN: 1 Set of Max Rep Strict Chinups
Then in remaining time…
1 Set of Max Consecutive Double Unders

Post total strict chinups and total of max consecutive DUs from 3 rounds.
Ex: 51 / 402 Rx

B. 3 Rounds (work 40s:rest 20s)
Box Jumps (24/20”) (step downs only)
Tire flips
Rest 1 minute between rounds

Post total reps completed. Ex: 152 Rx

And coming Saturday…

Team WOD: (Teams of 2-7)
4 Rounds

20m Sled Pull (135/90)
200m Sprint
Rest 1 minute
200m Sprint
20m Sled Push (100/50)
Rest 1 minute
5 Shoulder to overhead (135/95)
10 Kettlebell Swings (24/16kg)
Rest 1 minute

All reps and distances are per person. All team members start on Sled Pull and move through conga line style. Only one athlete working at a time on sled push, sled pull, S2O, and KBS. (One person may be doing S2O with teammate doing KBS, but two team members may not do KBS at the same time). You may pass your team members, but team is finished WOD only when all members have completed 4 rounds and standing on finish mat.

Post time to complete WOD. Ex: 22:10 Rx

Saturday Schedule

9a: All Levels CrossFit- Michael
10a: All Levels CrossFit- Michael
11a: All Levels CrossFit- Michael
12p: **Special Yoga for Crossfit**- Veronica Lewinger

Veronica Lewinger has 6 years of yoga teaching experience and is currently an instructor at Decatur Yoga and Evolation Yoga in Midtown. She has also been power lifting for 3 years and is trained in Self-Myofascial Release (SMR) techniques to facilitate workshops in Atlanta. Monica Miller, our resident restorative yoga instructor is traveling overseas in Africa for 2 weeks and recommend we get in contact with Veronica at Evolation. We are glad to have Veronica teach a class open to all of our members this weekend. Click here to reserve your spot online.

Sunday Schedule

10a: All Levels CrossFit- Dyer
11a: Open Gym- Dyer

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