“The entire purpose of recovery is to allow the muscle to repair itself and to engage muscles that are tired or sore from a previous day or prior period of time (say, a few weeks of work). When we are recovering from a phase of training, we can have down weeks (less volume) or complete […]
WOD: ‘Diane’. 21-15-9 reps for time: (12 min. cap) goal is sub 8! Deadlift (155,225) *scale to ~55-60% of 1 rm., Handstand pushup *pushup/box/wall- no more than 2 abmats *Deadlifts should be UB or close to UB, no more than 2 sets. *HSPU should be scaled accordingly to finish in no more than 3-4 broken
WOD: 5k Run *scale to 5k row if needed. *beginning and ending at HCF, running south on the B-line trail, continue running south over the grimes street bridge, passing CFB, turn around at the end of the next warehouse building past CFB building (half way mark)POST #31 and return to HCF. click here to see
Sat. July 11. Open Gym 8a-10a. FREE CF Kids 9-930a. All day: Sweat Angels all female competition at CF317. Sun. July 12. Possible Open Gym- TBA (facebook) Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity
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WOD: A. Gymnastics skill work for todays stations. B. EMOM x 5 rounds (20 min) 1: Handstand hold (box/wall/freestanding) *basic progression for 1st step: https://gymnasticswod.com/content/handstand-practice-and-spotting-pt1 2: Forward rolls: https://gymnasticswod.com/content/forward-roll-progression 3: Hollow body hold: https://gymnasticswod.com/content/hollow-body 4: Rest. *You should be working each min through its entirety to get to the best position possible for as long
WOD: Running ‘Jackie’ 800m. Run 50 Thrusters (45#) 30 pullups Click here to see old score *If you rowed the 5k test, row Jackie
WOD: For time: 400m. Run, 21 handstand pushups* 400m. Run, 15 handstand pushups 400m. Run, 9 handstand pushups *same scaling used for ‘Diane’
WOD: A. Back Squat 3×3 @ 80% 1rm. *warmup to working sets: 8-10x bar, 6-8x 40%, 4-6x 50%, 2-4x 60%, 1-2x 70% B. Snatch skill work. C. EMOM x 8 min: 2 position snatch High hang + below knee. Begin light and add load ~ every minute as position and movement looks/feels good.
Sat. July 4. 9am: FREE CF Kids! 9:30a: 4th of July Parade- Come walk with us in the parade and pull Heather’s Jeep! No coached classes today^ Sun. July 5. Possible Open Gym- TBA (facebook) Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10
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