3S Rest Day HawkGrips 8-22-14

Hawkgrip games code
HawkGrips

HawkGrips (as seen at the CF Games w/ Resiliency Project Recovery Team) are instrument-assisted soft tissue mobilization (IASTM). HawkGrips are used to address soft tissue irregularities to improve range of motion and /or relieve pain. They can be used to break up scar tissue. The different size and variety of edges allow for precise treatment, immediate response, and quicker recovery. Treatment is non- invasive and can address a legion of conditions . Hawk grips are surgical-grade non- porous stainless steel which prevents the transfer of bacteria.
Questions?? or check out a set email Kaitlin kaitlin@resiliency-project.org

A. Active Recovery 25-30 minutes  performed at 60-70% effort.
Choose 1
:
*Run
* Swim
* Row
* AirDyne
Keep pace conversational focus on efficient movement.
Good opportunity for some extra drill/skill work.

B. Mobility and Maintenance

* Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes.
* Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes
* Choose 1-2 Upper Extremity Mobility Drills from  Mobility WOD and spend 5-10 minutes

 

SS Short Interval/3S Bike 8-21-14

Screen Shot 2014-03-16 at 4.28.45 PM
Which Shoes Are Best For Kids? Maybe None

SWIM (SS)
5-10 Minutes Mobility
Episode 98: Basic Upper Body Mobility List (While being attacked by Sharks, on fire)
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Simple Catch Practice
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
10X 50m
Recover :90
15-20 minutes warm down

BIKE (SS& 3S)
5-10 Minutes Mobility
Episode 14: Celebrity Goat Death Match: Chris Spealer
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Cycling Tips: Power Pedal Strokes
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.

10X 200m
Recover :90
15-20 minutes warm down.

RUN (SS)
5-10 Minutes Mobility
Episode 37: Bias Bias, Hip ER plus Flex, Flex plus ER
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Ball of the Foot (BOF) Hops with Lean Demo
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

10X 100m
Recover :60
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 257: Athletic Thoracic Outlet
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing for CrossFit – The Sticky Catch Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
10X 100m
Recover :60
10-15 minute cool down.

 

SS Long Interval/3S Run 8-19-14

Kels run
Kelly Starrett running in South Africa
SWIM (SS)
5-10 Minutes Mobility
Episode 98: Basic Upper Body Mobility List (While being attacked by Sharks, on fire)
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Simple Catch Practice
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
3X 1200m
Recover 3:00
15-20 minutes warm down

BIKE (SS)
5-10 Minutes Mobility
Episode 14: Celebrity Goat Death Match: Chris Spealer
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Cycling Tips: Power Pedal Strokes
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
4X 1200m, Recover 3:00
15-20 minutes warm down.

RUN (SS&3S)
5-10 Minutes Mobility
Episode 37: Bias Bias, Hip ER plus Flex, Flex plus ER
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Ball of the Foot (BOF) Hops with Lean Demo
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

4X 1200m
Recover 3:00
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 257: Athletic Thoracic Outlet
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing for CrossFit – The Sticky Catch Drill
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin workout.
2X 1200m
Recover 3:00 unti
10-15 minute cool down.

SS TT/3S Bike Tempo 8-17-14

400747_10151464590327428_1356893774_n

SWIM (SS)
5-10 Minutes Mobility
One of My All Time Best Shoulder Fixes. Seriously… Do This Yesterday.
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Eyes-Up Catch
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
400m TT
15-20 minutes warm down

BIKE (SS& 3S)
5-10 Minutes Mobility
How to “Stretch” Your Back Bits
Dynamic Warm Up
1/2 mile easy
15-20 minutes Drill Work
Ride 1-2 MPH Faster
Follow drill sets with 3 sprints < 1/4m 80%. 90%, 100%
Recover completely and begin workout.
(SS)
20M TT
(3S)
12M @ 85% RPE
15-20 minutes warm down.

RUN (SS)
5-10 Minutes Mobility
Episode 151: The Runner/Split Jerk Dream Mob
Dynamic Warm Up
800m easy
15-20 minutes Drill Work
Pose Method Running Drills
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.

6M TT
10-15 minute cool down.

ROW (SS)
5-10 Minutes Mobility
Episode 202: High Hip Extension/Worse Than WaterBoarding
Dynamic warm up
500m easy
5-10 minutes drill work:
How to Get Better at Rowing and Improve Your WOD’s
Follow drill sets with 3 sprints <100m 80%, 90% and100%
Recover completely and begin
workout.
1k TT
10-15 minute cool down.

3S Swim Long Interval or Tempo 8-16-14

freestyle
SWIM (3S)
5-10 Minutes Mobility
One of My All Time Best Shoulder Fixes. Seriously… Do This Yesterday.
Dynamic Warm Up
500 easy swim
15-20 Minutes Drill Work
Eyes-Up Catch
Follow drill sets with 3 sprints < 50m 80%. 90%, 100%
Recover completely and begin workout.
PICK ONE:
LI
5:00 on, 2:00 off, 6:00 on, 2:30 off, 7:00 on
OR TEMPO
800m @ 85% RPE
15-20 minutes warm down