Sport, Play and Maintenance over the Holidays 131227

Don't forget the importance of sport and play on "off days" while crossfitting. We have high intensity days and heavy days during our training. It's important to give your CNS a break but to continue moving. Over the holidays our family spent some time while in the Carolinas skiing up around Boone and just spending quality time together. 

Here are a couple of things you can do to work aerobic restoration and mobility:

Aerobic Restoration:
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:

• basketball (just keep it moving... a game of 21)
• Swim or Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
• AirDyne (keep the pace conversational and relaxed)
• Cycling (get outdoors and enjoy the scenery as you ride)
• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance:   http://www.mobilitywod.com/
Kelly Starrett - San Francisco Crossfit

• 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 minutes with them.