Thursday 130906 – Surge Athletics

Schedule Reminder: We will be holding a Nutrition Seminar to discuss the basics of Zone/Paleo and to go over the Whole Life Challenge at 6:15 pm. Therefore the 6:15 class will be cancelled.

Essentials

Strength/Skill:

Warm Up:With a Partner Complete 2 Rds Each:

Lid Plank Walk x 60 Ft.
Handstand/Plank Hold

*Partner A performs Lip Plank Walk, while partner B holds handstand. Once partner A returns partners switch exercises.

Strength:

4 Sets:

Bench Press x 6-8
RDL x 8-10 @ 3011

Skill:

WOD:

For Time:

500m Row
50 Wall Ball
50 Hand Release Push Up
400m Run

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up:With a Partner Complete 2 Rds Each: Lid Plank Walk x 60 Ft. Handstand/Plank Hold Partner A performs Lip Plank Walk, while partner B holds handstand. Once partner A returns partners switch exercises. Strength: 4 Sets: Bench Press x 6-8 RDL x 8-10 @ 3011 Skill:*
WOD:
For Time: 500m Row 50 Wall Ball 50 Hand Release Push Up 400m Run	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 Mobility

Competition

Strength/Skill:

Warm up:Strength:

Skill:

WOD:

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 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