May 27, 2018

Recovery Day A.Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 … Read more

May 26, 2018 – Competition

A.Glute Activation Warm-Up – 15 Minute Van Dyke Strength ProtocolBanded Dead Bug Iso Hold x 2 minutesBanded Clamshell Hold x 1 minute per sideForward Cross Crawl x 1 minute per sideStraight Leg Iso Raise x 1 minute per sideCross Under Lunge x 1 minute per sideFire Hydrant Iso Hold x 90 seconds per side Followed … Read more

May 24, 2018 – Competition

Active Recovery Swimming Day Program Courtesy of Heidi Fearon A. For the next 2 weeks as our athletes are preparing for Regionals, Thursday swims will be complete active recovery. I encourage you to pick three things to focus on, for example, chin tuck, breathing out completely just before you breathe in, and high elbows – … Read more

May 20, 2018

Recovery Day A.Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 … Read more

May 19, 2018 – Competition

A.Dynamic Mobility, Activation and Warm-Up Start the clock and … Row 300 meters @ an easy pace Followed by… Banded Perfect Stretch x 45 seconds per sidePsoas Pulse x 45 seconds per side When the running clock reaches 7:00…Banded Clam Shell Iso Hold x 45 seconds per sideForward Cross Crawl x 10 reps per side … Read more