Lifts For Gifts 2013!
9:00am Barbell Class with Team83Elite Coach Aaron Scott
10:00 Crossfit, see below
12:00 noon, Nutritional seminar with Dr. Akua and other guests.
Its Cold! Extreme cold can be uncomfortable, which can make working out even more uncomfortable. Come to “train” prepared to fight and work hard. Competitive Crossfit athletes training and running in warmer climates don’t have the advantage of being more fit than you are unless you give them advantage to be by not continuing to progress.
That being said, working hard has to have the added rest hard to the recipe. The combination delivers satisfaction to your progress and get you closer goals. There are many ways to rest from your daily training routine with out that feeling and thought of being lazy or needing to go to the gym.
Active rest periods in other “toned down activities” yoga, swimming, tai chi, for a couple of days during a 3 to 7 day rest period after 12 weeks of going strong is prescribed medicine. So add a visit to the ice bath, sauna, steam room and or a massage to your rest days.
One other important word on that subject, you should be on a back off training mode when you start up after a soft rest period as was for mentioned
Joint Mobility Drillz
Run Or Not To Run “that is the question”
3 shoulder press to a dip
3 push press to a dip
3 downward dogs
3 dive bomber push ups
5 x 1, searching for a 1rep, no press out good form max
15:00 time cap
:20 ring support
5 skin the cats
Rack Jerk NB:
5 x 1, pvc to load, add load at coaches word only, technique and mechanic work
:20 paralette support
10 single leg box drop squats
5 ying yangs/paralette pass throughs
Progress…Twice as hard For Half as Much:ca