Thursday 130711 – Surge Athletics

Reminder: We will be holding a Nutrition Seminar at 6:15 pm so the normal 6:15 class will be cancelled.

Essentials

Strength/Skill:

Warm Up:

2 Rds NFT:

Seated DB High Pull to Ext Rotation x 10
Band pull a parts x 10
Scapular Pull Ups x 10

Strength:

3 Sets:

Turkish Get Up x 3ea
Hip Ext. x 15-20 @2011

Skill:

WOD:

5 Rds For Total Reps:

ME Bench Press BW/.75
ME Pull Ups
Rest 2 Minutes

Additional:

10 Minutes Shoulder Mobility

Performance

Strength/Skill:
Warm Up: 2 Rds NFT: Seated DB High Pull to Ext Rotation x 10 Band pull a parts x 10 Scapular Pull Ups x 10 Strength: 3 Sets: Turkish Get Up x 3ea Hip Ext. x 15-20 @2011 Skill:
WOD:
5 Rds For Total Reps: ME Bench Press BW/.75 ME Pull Ups Rest 2 Minutes	30 Wall ball shots 30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf
Additional:
10 Minutes Shoulder Mobility

Competition

Strength/Skill:

Warm up:Strength:

Skill:

WOD:

Rest 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 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 Shoulder Mobility