Serving: Bolton, Brampton, Vaughan, Kleinberg, Woodbridge, Nobleton & Surrounding Areas
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CrossFit Bolton
WODS & News

Thursday 150813

Rest Day

A.
Come in and complete a training session that you missed on Monday, Tuesday or Wednesday.

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 from 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.
Every minute, on the minute, for 15 minutes:
Minute 1 – 6 Muscle-ups
Minute 2 – 15′ Rope Climb, 2 ascents
Minute 3 – L-sit, 30 seconds

Coach Alex’s Notes:
Do not climb rope in Weightlifting shoes. Do not climb rope in Weightlifting shoes. Do not climb rope in Weightlifting shoes. Do not climb rope in Weightlifting shoes. Do not climb rope in Weightlifting shoes.

B.
Every two minutes, for 10 minutes (5 sets):
1 Power Clean + 3 Push Press

Coach Alex’s Notes:
Use 5-10% more weight than you used last Friday.

C.
Every minute, on the minute, for 5 minutes:
Front Squat
1x1x50%
1x1x60%
1x1x75%
1x1x85%
1x1x90%

Every two minutes, for 10 minutes (5 sets):
Front Squat
1x1x95%
1x1x97%
3x2x90%

Or…

For time:
Run 1200m
90 seconds rest
Run 800m
90 seconds rest
Run 400m

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