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Recovery Day 12.18.14


Recovery Day 12.18.14

  • **SCHEDULE UPDATE**This Thursday there will be NO 3:30pm open gym class.
  • Come join our Olympic Lifting Class this Thursday at 5:30pm. This is going on every Thursday (except when we have girls night). The cost is $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. Like always please RSVP to help us plan accordingly.
  • Saturday, December 20th, at 6:30 pm we will be having our 2nd annual Christmas Party. If you are a current member please feel free to join us and bring your significant other. For more information and to RSVP click here.


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.

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

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

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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1 Response

  1. sandra

    vent 12
    Complete as many rounds and reps as possible in 3 minutes of:
    6 Ground to Overhead (95/65 lbs)
    6 Burpees Over the Barbell
    Immediately followed by…
    Event 13
    Before the clock reaches 9:00, establish a max effort:
    Snatch + Overhead Squat
    =●pr 110

    Immediately followed by…
    Event 14
    When the clock reaches 9:00, perform as many reps as possible in 3 minutes of:
    Strict Handstand Push-Ups
    When the clock hits 12:00, rest
    exactly three minutes, and then…
    Event 15
    When the clock hits 15:00…
    Complete rounds of 21, 15 and 9 reps for time of:
    315/215 lb Deadlift
    Ring Dips
    =●tried 215 did 5 dropped to 195
    26:20 time

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