Thursday April 16, 2015

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Jamar, Dayne and Eric getting a little “Rowed Killed”

Active Recovery Day
 Aerobic Restoration
25-40 Minutes of one of the following performed at 60-70% effort, easy, restorative pace:
Row: Focusing on mechanics, smooth and efficient with a very low stroke per minute pace
AirDyne: Keep the pace conversational and relaxed

Note about Active Recovery: The activity selected my be restorative for you. It can also be an opportunity to work on a skill (Rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also prefer to see active recovery done as soon after rising as possible on the active recovery days. Its an opportunity to start some blood flowing and aid your recovery.

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.

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.

Team 10k Row
*Teams of 3, switching every 250m*
*Every 5 Minutes, perform 3 plate pushes (1Each)*

Box Brief:

Saturday April 18, 2015 10:30am- 12:00noon- Zaps: Advanced Mobility and Movement Workshop-$10.00/Members $20.00/ Non Members

 
Sunday April 19, 2015- 9:30am Class – 
“Bring a Friend Day”
Sunday April 26, 2015 at 11:30am- 1:30pm:
 
Olympic Weightlifting workshops- $20.00 drop ins- 2- 3 weeks in duration

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