Soft tissue:
Foam roll:
T-spine
Lats

Ball roll:
Pecs
Tris
Infraspinatus

Mobility (2 rounds):
10 Bent over T-spine w/rotation
10 Mo money
10 F-stretch
10 Spiderman push ups

Warm up:
500 m row
2 Rounds:
10 Seal jacks
10 Crab walk (side to side)
10 Box jumps
10 DB shoulder press
10 Wall balls
10 Double unders

You just can’t say enough about being mentally tough!

Work out of the Day:
“Lynne”
5 Rounds:
Max rep body weight bench
Max rep pull ups

Score is TOTAL REPS.  There is no time component to this WOD.

Post scores and thoughts to comments.

Soft tissue:
Foam roll:
T-spine
Lats
Quads
Adductors
IT bands
Hamstrings

Ball roll:
Calves
Glutes
Infraspinatus
Chest
Tris

Mobility (2 rounds):
10 Half kneeling adductor dips
10 Pass throughs
10 Wall hip flexor mob
10 Shin box
10 Yoga plex
10 Lying shoulder stretch
10 OH lunge to hip lift

Work out of the Day:
“ACTIVE RECOVERY”
2 Rounds….NOT FOR TIME
15 Seal jacks
15 Supermans
15 Push balls
15 Split jacks
15 Hip extensions
15 Long jumps
15 Jumping jacks
15 Ankle hops
15 GHD sit ups
15 Squats

Post thoughts to comments.

Soft tissue:
Foam roll:
Quads
IT bands
T-spine

Ball roll:
Glutes
Tris
Pecs

Mobility:
10 Alternating lateral lunge walk
10 Rocking Ankle Mobs.
10 Half Kneeling Adductor Dips
10 OH Walking lunge to hip lift
10 Spiderman Walk w/Rotation
10 Mo’ Money
10 F-Stretch

Warm up:
FISH GAME!
(2 rounds)
10 Repeated Lateral Heidens
10 High Knee Skips
10 Cariocas
10 Side shuffles w/OH reach
10 Back Pedals
10 Tuck Jumps

Work out of the Day:

Tabata!  :20 sec of work followed by :10 sec rest.  8 cycles each movement, 1 minute rest between movements.  SCORE is LOWEST reps for each movement added together for 1 total score.  The movements are:

Box jumps 20”
KB swings 53/35
Row (calories)
DB push press 30/20

Post scores and thoughts to comments.

Soft tissue:
Foam roll:
Quads
IT bands
Hamstrings
Adductors
T-spine

Ball roll:
Glutes
QL
Tris

Mobility:
10 Half kneeling adductor dips
10 1-leg supine bridge
10 Spider man walk with rotation
10 Shin box
10 Bent over T-spine with rotation
10 Squat to stands
10 Mo money

Warm up:
350 m row damper 4
2 Rounds:
10 Step ups
10 KB swings
10 Archer rows
10 Lateral high knees
10 High knee skips
10 Mountain climbers

Work out of the Day:

10 Rounds for time of:
15 Deadlifts
15 Push ups

Post time and thoughts to comments.

CrossFit BreakThrough Dream Team Challenge 2012!!
PRIZES INCLUDE:
1st place team: 1/2 price training for remainder of calendar year (for whole team)
2nd place team: $150 worth of gear and supplements
3rd place team: 2 free articles of new BreakThrough apparel
...
MALE AND FEMALE OVERALL POINT LEADERS will receive a generous gift package compliments of Progenex and CrossFit BreakThrough.

CELEBRATION: Dream Team Banquet on Saturday May 26th at the Box catered by Tate-N-Tate for all participants.

Cost is $15/pp. Teams of 2,3 or 4 people.

We all have goals and expect to see results from all the hard training we do here at the Box. So let’s do some things on purpose and make sure we are moving in a positive direction…and why not have fun doing it! This will be a motivating, rewarding process…not to mention the fun celebration at the end! If you do not have the resources to cover the participation fee, please talk with a coach, scholorships are available Also, a couple people mentioned they would rather Coach Tom and I choose their team for them…if you would like to be “assigned” a team, just give Coach Nicole your name and I will do that for you. Teams need to be formed no later than Feb 3rd please. Sign up at the box! Times/dates for weighing in and to measure your body compisition will be posted next Monday. At that time, you will be given a sheet to track your progress and points. This is going to be a blast…we look forward to helping you reach all your goals!

Soft tissue:
Foam roll:
Quads
IT bands
Adductors
T-spine
QL

Ball roll:
Infraspinatus
Tris
Glutes
Calves

Mobility:
10 Lying shoulder rotation
10 Wall hip flexor mob
10 Wall ankle mob
10 Yoga plex
10 OH walking lunge w/hip lift
10 Spiderman walk with rotation

Warm up:
200 m row damper 1 (SPM 32)
200 m row damper 10 (SPM 32)

2 Rounds:
10 Seal jacks
10 Ring rows
10 Box jumps
10 KB swings
10 Ankle hops
10 Squats
10 DB shoulder press

Isata loves burpees!

Work out of the Day:

“Quarter Gone Bad”
5 Rounds:

:15 seconds max THRUSTERS (50% 1RM)
:45 Sec rest
:15 seconds max STRICT PULL UPS
:45 Sec rest
:15 seconds max BURPEES
:45 Sec rest

Score is total reps.

Post score and thoughts to comments.

Soft Tissue:
Ball Roll
-Pecs
- Tris
-Infraspinatus
-Glutes
-Calves

Mobility:
(1 Round)
10 Mo’ Money
10 Yoga Plex
10 Side Lying Shoulder Rotation
10 Spiderman Walk w/Rotation
10 OH Lunge to Hip Lift

Warm-Up:
3 Minute Jump Rope
(2 rounds)
DB Burgener Warm-Up
10 Pass Throughs
10 Side to Side Pushups
10 Lunges
10 Toes to Bar

Workout of the Day:

Split Jerks 2-2-2-2-2-2

Cash-Out:
3 Skin the Cats

Post loads and thoughts to comments

Soft tissue:
Foam roll:
Quads
T-spine
adductors
IT bands

Ball roll:
Glutes
Calves

Mobility:
10 Wall hip flexor mob
10 Wall ankle mob
10 Spiderman walk with rotation
10 Kneeling adductor mob
10 Bent over t-spine w/rotation

Warm up x 2:
12 Seal jacks
12 Split jacks
12 High knee skips
12 Hip extensions
12 Ring rows
12 Ankle hops
12 V-ups

Work out of the Day:
For time:  5 max efforts of:

500 m row.
4 minutes rest between efforts.

Post times and thoughts to comments.