Thursday 131017 – Surge Athletics

Congrats to Trever who Won his age group at the Blue Bench 5K last Saturday. The only thing better then his performance was his teams t-shirt. Way to go “Masters of the Uterus,” which is now an all time CLASSIC!!!

Essentials

Strength/Skill:

Warm Up:

3 Sets:

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

Then

3 Sets:

:15 Plank
:15 Superman
:15 Side Plank – L
:15 Side Plank – R

Strength:

3 Sets:

Stationary Dip x 6-8 @20X1
Toe To Bar x ME

Skill:

WOD:

AMRAP in 9 Minutes

1 KB Swing
1 Hand Release Push Up
2 KB Swing
2 HR Push Up
3 KB Swing
3 HR Push Up
4…
4…ect.

Additional:

10 Minutes Mobility

Performance

Strength/Skill:
Warm Up: 3 Sets: :15 Jumping Jacks :15 Squats :15 Mountain Climber :15 Jump Squat Then 3 Sets: :15 Plank :15 Superman :15 Side Plank – L :15 Side Plank – R Strength: 3 Sets: Stationary Dip x 6-8 @20X1 Toe To Bar x ME Skill:
WOD:
AMRAP in 9 Minutes 1 KB Swing 1 Hand Release Push Up 2 KB Swing 2 HR Push Up 3 KB Swing 3 HR Push Up 4… 4…ect.	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