Public Whiteboard

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Tri Hard Triathlon

Settings

Workout

Thu 9/3

orkout Definition “I want to see it, before I believe it.” We are visually oriented people. We seem to trust our eyes more than our other senses. It’s why we call our ultimate direction our “vision”. It’s why in the middle of the night if we think we hear something, we want to take a look before we feel safe enough to fall back asleep. We can hear the news through the grapevine, but we doubt it until we see it. Recognizing this, we can leverage it to our advantage. Many of us will agree that there is power in writing down our goals, and this is why. We begin to believe it that much more. It feels that much more real. Write down our vision. Write down our goals. Write down anything that is important, not because it’s a mundane task… but because we need to see it before we believe it.

Workout Definition

Recovery Thursdays:
Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the below stretches are designed so that we can do these at home, if need be.

Click "Workout Prep Notes" for Example Videos of Each Stretch.

Upper Body:
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute
3. Wrist Stretches: 1 Minute

Lower Body:
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Athletes Notes

Upper Body
1. Puppy Pose: 1 Minute
Click Here

2. Shoulder to Floor: 1 Minute Each Side
Click Here

3. Wrist Stretches: 1 Minute
Click Here

Lower Body
1. Couch Stretch: 2 Minutes Each Side
Click Here

2. Pigeon Pose: 2 Minutes Each Side
Click Here

3. Butterfly: 90 Seconds
Click Here

4. Pike: 1 Minute
Click Here

5. Straddle: 1 Minute
Click Here

6. Kneeling Split: 1 Minute
Click Here

Tri Hard Triathlon (Time)

Workout Definition
For Time:
4,000 Meter Bike Erg
2,000 Meter Row
1,000 Meter Run

Athletes Notes

Optional Active Recovery
For Time:
4,000 Meter Bike Erg
2,000 Meter Row
1,000 Meter Run

STIMULUS
DESCRIPTION
We just want to move today across three disciplines
Treat today as a fun, mixed up triathlon
All movement should be at slightly higher than a conversational pace
Practice nasal breathing for a long as you can
SUBS
Any Machine
2x One Station (If Missing Any of the Above Machines)

Whiteboard:

Thursday, September 03, 2020

Male Clients

Mike
Patrizi

6:00 AM CrossFit

20:07