Happy New Year!

Note: The Fintess Center is closed today, but fear not.  Today, to help you “recover” from last night, our WOD will be an active recovery that will prep you for tomorrow’s CrossFit Total.  If you are able to find a friend with weights in their garage, do the Oly and Strength potions.  And if you want to have folks over to do those with you, leave info int he Comments section.

Olympic Lifting:

Power Clean
3×5 work to heavy 5 for the day

Post highest successful 5 rep to Comments

Strength:

Front Squat
4×5 85% of 5RM

Post weight used to Comments

WOD:

Video courtesy of Joe DeFranco

“Joe DeFranco’s Limber 11”

Foam Roll IT Band
Foam Roll Adductors
SMR Glutes (lax ball)
Bent-knee Iron Cross
Rollovers into V-sits
Rocking Frog stretch
Fire Hydrant circles
Mountain Climbers
Cossack Squats
Seated Piriformis stretch
Rear Foot Elevated Hip Flexor stretch

As you saw in the video, take your time on each movement and make the mobility work for you.  These are things we recommend you start doing on a daily basis in your free time.  Remember, getting fitter isn’t just about hitting it hard in the gym.  Nutrition and recovery are HUGE!  In truth, there is no such thing as overtraining, but there is a such thing as under recovery.