Friday, October 18, 2013



Workout of the Day

Turkish Get-ups
Spend about 15 minutes building up to a heavy turkish get-up (AHAP)
Shoot for 12-15 reps per arm

30 – 20 – 10 rep rounds of:
Sprawl Balls (20 / 14)
Hang Power Cleans (115 / 75)

REMINDER: CFF is closed both Saturday and Sunday, as all the coaches will be competing at Scary Strong Games. We would love for every member of CFF to come and spectate and cheer us on. And if you do come, make sure you sport your CrossFit Forte shirts! Also, if you are in the Paleo Challenge you will receive bonus points if you attend!

COMPETITORS: I’ve mentioned to several of you that it would be wise to avoid any intense workout tomorrow. However, it would also be wise to have an active recovery day, and to dedicate a good chunk of time working on mobility.

Here’s some ideas:
-Look up some videos on Kelly Starrett’s Mobility WOD and spend 20-30 minutes working on mobility
-Row an easy 2k or spend 10-12 minutes on the Airdyne or, if you have access to a pool, spend 10-15 minutes swimming laps, but at low intensity
-Get a massage/go to a chiropractor
-Get a TON of rest and sleep
-Eat a lot of good, clean food and drink a ton of water so you don’t cramp like I did at It Takes Two to Tango
-Make sure you have adequate food for the comp. Again, don’t eat anything you don’t normally eat. Stick to the basics.
-Clear your head and don’t stress out. Remember, you’re only exercising for time, afterall. If you are stressing out, make sure you do something to deal with that, i.e. meditate, pray, drink some scotch, pop a xanax (jk on the last two).



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