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CrossFit Bolton
WODS & News

SUNDAY 150111

Rest Day

A.
Come in and complete a training session that you missed on Friday or Saturday.

Or…

Aerobic Restoration
Perform 25 to 40 minutes of one of the following at approximately 70% effort:
– Swim (focus on efficient mechanics, breathing and stroke count)
– Row (focus on efficient mechanics and a low stroke per minute rate)
– AirDyne (maintain a relaxed pace)
– Hike (find a trail and go for a walk outdoors)
– Cycle (get outdoors and enjoy the scenery)

B.
Mobility and Maintenance
Book an appointment with one of our licensed therapists. We offer chiropractic, ART, acupuncture, massage therapy, athletic therapy and physiotherapy. Click here to see the therapists’ availability.

Or…

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

C.
Inflammation Maintenance
– This could be a lot of things, but think in terms of fish oil supplementation, compression, contrast baths, Epsom salt baths, etc.

D.
Nutrition Preparation
– Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Tomorrow’s Workout:

A.
Halting Snatch Deadlift + High Hang Snatch
7x1xM.E.

Coach Alex’s Notes:
Pull the bar off the floor, pause for a second one inch above your knee, stand all the way up, then, high hang snatch.

B.
Rotate through the following exercises for 20 minutes:
3 Strict Handstand Push-ups
20 Hollow Rocks
3 Bar Muscle-ups
20 Arch Rocks
3 Strict behind the neck Pull-ups
20 Alternating Pistols
20 Tuck Crunch

Coach Alex’s Notes:
The focus here should be on perfoming quality reps. The focus should not be on the total number of rounds or reps completed.

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