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Recovery Day 10.02.14

1
Oct

Recovery Day 10.02.14

***Reminder*** Starting tomorrow Thursday, October, 2nd 2014 we have our Olympic Lifting Class. If you feel like you have no idea what is going on when doing olympic lifts or feel like you are rounding your back, starting with the bar too far away from your body, catching the bar with your elbows too close to your body, swinging the bar away from your body, bending your knees instead of your hips, this class is for you. For those that have thought about maybe jumping to the competitive programing which is very high volume and requires a great deal of commitment and efficiency in the olympic lifts this would be a good class for you. Olympic lifts are the best exercises to improve your strength, power and speed as an athlete. However, they involve complicated movements with a steep learning curve. Come join our Olympic Lifting Class this Thursday October, 2nd at 5:30pm. This will be going on every thursday (except when we have girl night). The cost will be $15 per class or if you buy 10 classes up front $120. Please feel free to contact us with any additional questions. Look forward to seeing you all there. To help us plan accordingly please RSVP by clicking here.
Also, this Saturday, October, 4th at 8 am we will have our Fundamentals Class: We will be focusing on the variations of the beautiful movement we call the SQUAT.  If you have never had an in-depth class on how to squat this is for you. This will be a FREE class so mark your calendars and let’s get our SQUAT on. Click here to RSVP.

A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

B.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

C.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

D.
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.

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2 Responses

  1. Trish

    Rowed 250m for 10 rounds with 1 min rest in between each. Then did some strength exercise that Marcos taught us (don’t know what it called) Then did 10 min on the Airdyne at a decent pace got 77 calories. And 450 single skip jump rope

  2. Christy K

    Made up workout from Monday.

    Back squat: PRed at 175#
    WOD (for time):
    20 walking lunges (with 2 35# KBs)
    20 burpees
    8:10

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