Thursday 10/11/12

FITNESS
A. 4 sets of:
Alternating Dumbbell Shoulder Press x 6-8 reps each arm
Rest 45 seconds
Goblet Squats x 8-10 reps @ 30X1
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B. “Lucky Sevens”
7 min AMRAP of:
7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

PERFORMANCE & CROSSFIT TEAM
A. Mobility and Maintenance
* spend 15-20 min light cardio (swim, bike, row)
* Inflamation management (heat, compression)
* 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 (Friday-Sunday).

C. Mental Restoration
* Different for everyone – could be meditation/yoga, hobbies outside of the gym, church group, could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

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