Off Season: Day 77 (Active Recovery)

GCMC: Fight To Live Well 

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join in on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 

GCMC: Fight To Live Well

Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Active Recovery: No Time element

3 Rounds of:

50 Calorie Row

30 Lunges

30 Push-Ups

30 Abmats

30 Air Squats

B.) Mobility

Super Groin

Hamstrings

Pigeon Stretch

Shoulders

Off Season: Day 58 (Active Recovery)

A.)  Rowing

For time:

50m Sled drag (135/70), out and back

100m Row       

50m Sled drag (135/70), out and back

200m Row
50m Sled drag (135/70), out and back

300m Row
50m Sled drag (135/70), out and back

400m Row
50m Sled drag (135/70), out and back

500m Row
50m Sled drag (135/70), out and back

600m Row
50m Sled drag (135/70), out and back

700m Row
50m Sled drag (135/70), out and back

800m Row
50m Sled drag (135/70), out and back

900m Row
50m Sled drag (135/70), out and back

1000m Row

No sled? Do a lighter DB or KB Farmers Carry. This isn't meant to be grueling, just get outside and work up a good sweat.

B.) AirDyne for 10 minutes at recovery pace.

C.) Mobility:

1. Posterior hip mobilization 

On all fours, position a stretching band around one quad, then place that foot in front of the opposite knee. Oscillate your hip against the band’s pull. GOOD FOR: Loosening up a stiff hip capsule or making you more efficient on a bike, or whenever you are in hip flexion. 

2. Shoulder extension, external rotation 

Place your hand through a stretching band and rotate your palm up. Grip the band and lean back, stretching your arm above your head and engaging the lat muscle. GOOD FOR: Opening up shoulder joints.

3. Anterior hip mobilization 

Place the stretching band around one quad’s hip crease and stretch that leg back, placing the knee on the ground and slowly rotating the hip forward. GOOD FOR: Loosening up tight hip flexors, common among runners, cyclists, and rowers. 

4. Ankle dorsiflexion 

Standing up, place stretching band just above the ankle and step forward with that leg. Move knee forward and oscillate outward. Repeat facing the other direction. GOOD FOR: Ankle flexibility, which helps save runners tremendous energy. 

5. 10-minute deep-squat test 

Stand with your feet shoulder width apart and lower your hips to your ankles, making sure to keep your feet flat on the ground. Remain in that position for 10 minutes, moving slightly to stimulate circulation. GOOD FOR: Increasing mobility in the ankles, knees, and hips. 

6. Couch stretch 

Start on all fours with your feet against the wall. Raise one leg so the shin and foot lie flat against the wall, then step the other leg forward, foot beneath you. Engage glutes, quads, and hip flexors by arching and relaxing your back. GOOD FOR: Opening up the entire anterior muscle chain, allowing you to fully extend your hips, knees, and ankles.

Off Season: Day 18

GCMC: Fight To Live Well (Mobility)

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join us on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 

GCMC: Fight To Live Well

Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) MetCon (Partner)

5 Rounds (Alternating):

20 Calorie Row

20 Burpees

30 Double Unders

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.
Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Off Season: Day 14 (Rest Day)

GCMC: Fight To Live Well (Mobility)

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join us on Sunday's at 8:00am for his Mobility Class with Chloe Costigan at Steel Caliber Crossfit.

Learn More Here: 

GCMC: Fight To Live Well

Rest day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) 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.

Off Season: Day 11 (Recovery)

GCMC: Fight To Live Well (Mobility)

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join us on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 

GCMC: Fight To Live Well

Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Row 

7 Rounds:

600m Row

90s rest*

*During rest, do 12 GHD Sit-ups*

B.) Skill

Work on muscle-up progressions
Efficiency Tips: Muscle-Ups (Chris Spealler)

C.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.
Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Off Season: Day 7 (Rest day)

GCMC: Fight To Live Well (Mobility)

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join us on Sunday's at 8:00am for his Mobility Class with Chloe Costigan at Steel Caliber Crossfit.

Learn More Here: 

GCMC: Fight To Live Well

Rest day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) 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.

Off Season: Day 4

GCMC: Fight To Live Well (Mobility)

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join us on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 

GCMC: Fight To Live Well

Recovery Day.

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. Get some blood flowing to aid in your recovery. 

A.) Every Minute, on the minute for 24 minutes:

Min 1: 15 Cal Row
Min 2: 15 Cal Airdyne
Min 3: 50 Double-Unders

B.) Mobility and Maintenance

Choose 1-2 Thoracic Drills (upper back) and spend 5-10 minutes on them.
Choose 2-3 Lower Body Drills (hips, ankles) and spend 10-12 minutes on them.
Choose 1-2 Upper Extremity Drills (shoulders) and spend 5-10 minutes with them.

Rest Day.

Join us every Sunday at 8am for Mobility with John Giacalone and Chloe Costigan at Steel Caliber CrossFit!

A.) 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.

Recovery Day.

Great Resource:

GCMC: Fight To Live Well (Mobility)

John Giacalone is our local Mobility Specialist. If you are having any issues or just want to get better, please check him out. You can schedule an appointment online. Also, don't hesitate to join us on Sunday's at 8:00am for his Mobility Class at Steel Caliber Crossfit.

Learn More Here: 

GCMC: Fight To Live Well

Recovery is about pro-actively speeding up your recovery. This involves getting blood flowing, massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery. 

A.) Metcon (AMRAP – Rounds)

As many rounds as possible in 45 minutes of,

250 m Row
Rest (1:1)

B.) 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.

Ignite Your Fire

Note: We will be starting a Wendler 5/3/1 strength program starting next week, you will need to figure out your 1RM is on your Front OR Back Squat, Bench Press, Strict Press, and Deadlift.

Active Recovery: Row 1:1 (partners or rest 1:1)

4 x 250m (each)
4 x 500m (each)
2 x 1000m (each)
4 x 250m (each

- Score is TOTAL time together

- 12,000m total (6000m each)

Mobility Work: Defranco's Limber 11

_________________________________________________________

*Reminder: Reebok CrossFit ONE ROAD TRIP! 

The invitation is extended to all of our friends and members of local Boxes. Space is limited to 33 persons. If the interest is greater we have the ability to extend it to 53 participants. Registration is first come first serve.

Cost per person $85.00 (cash only)

Please see Chad or Mike to complete the registration form and submit payment.

Payment and registration is due no later than January 31, 2014.*

It Don't Mean A Thing (If It Ain't Got That Swing)

Mobility: 

Lax Ball Forearms
Wall Slides x 20
Banded Wrist Distraction x 10-12 per side *Click link for demo*

Warm-up: 3 Sets, not for time of:

DB Snatch (55/35) x 8 *each arm*
Nose-to-Wall Handstand hold x 60 seconds
Strict Toes 2 Bar x 10

Strength (Skill): 4 Sets of: Drop Snatch x 1 rep

(Only a drive under the barbell – no dip and drive)

Strength (Skill): 3 rounds NOT for time of:

(This is about improving your positioning, not getting stronger or going faster. 

Go slow, focus and get better.)

10 OHS (65/45)
10 Squat Therapy *Click link for demo*

MetCon: 21-15-9

Overhead Squat (95/65)
KB Swing (70/53)