Thursday 140911 – Surge Athletics

We will be performing a 9/11 Memorial WOD on Friday. But until then know that all those who were lost on that tragic day are not forgotten. We are extremely thankful to all the men and women who serve this great country of ours. With out each and everyone of you we wouldn’t be able to have the opportunities that we do each and everyday. If anyone is interested there is a 9/11 stair-climb being performed at Red Rocks. For more information go to http://www.911stairclimb.com/911stairclimb/Home.html.

Schedule Reminders: 6:15 class is Cancelled, Yoga is good to go. The 8 week Endurance class is cancelled this week.

Essentials

Strength/Skill:

Warm up:

3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

3 Sets:

Good Mornings x 6-8
Strict Toe to Bar x 8-10

Skill:

WOD:

In Teams of 3 Perform 2 Rds for Reps:

4 Minutes Rowing/Airdyne For Calories (Alternate Every 10 Calories)
3 Minutes Slam Balls (Alternate Every 10 Reps)
2 Minutes Man Makers (Alternate Every 5 Reps)

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank :15 Side Plank :15 Side Plank :15 Superman Hold Strength: 3 Sets: Good Mornings x 6-8 Strict Toe to Bar x 8-10 Skill:
WOD:
In Teams of 3 Perform 2 Rds for Reps: 4 Minutes Rowing/Airdyne For Calories (Alternate Every 10 Calories) 3 Minutes Slam Balls (Alternate Every 10 Reps) 2 Minutes Man Makers (Alternate Every 5 Reps)
Additional:
10 Minutes Mobility

Competition

Strength/Skill:

Warm up:Strength:

Skill:

WOD

Recovery Day
A) Mobility and Maintenance

Yoga Class
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:

10 Minutes Mobility