Rest

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The biggest thing I notice that gets ignored in our day to day busy lives is sleep and rest. Especially in this transient area that we live in, we get so busy and wrapped up in what we have to get done, that what is optional gets thrown aside. Well, we need to stop thinking of sleep and rest as optional, and put it on the top of our to-do list. Especially us individuals that put added stress on our systems by exercising. Although it’s good stress, it’s still stress, and our bodies must have recovery time. Make sure you’re listening to your body when it tells you that it’s tired and sore. Make sure you carve out 8 hours of sleep a night. Your body will thank you. Check out this Crossfit article on recovery.

Crossfit Journal Recovery Article

13 January 2014

Running intervals

10 rounds:

Run a lap

Rest 30 seconds

Then:

Partner core work

Thursday, September 19th

Gymnastic strength circuit: 4 Rounds 1: 10 straight arm plate raises (all the way overhead) 2: 12 lateral dumbell shoulder flies 3: 6 negative pull ups 4: 12 V-Ups

Strength circuit should be done with rest only after completing each movement once. During the plate raises athletes should be holding a hollow positioning while standing to mimic a handstand. Anyone who does NOT have pull ups should be jumping up to the bar and holding the negative as long as possible (NO BANDS UNLESS ABSOLUTELY NECESSARY)

AMRAP 12 200m run 10 Power Cleans 135/95 | 115/85 | 95/65 20 Wall Balls 20/14 | 14/10 | 10/6 30 Med Ball Sit Ups 20/14 | 14/10 | 10/6

Workout – something we can do all 3 movements unbroken, although we may break it up in no more than 2 sets.