DON’T FORGET! “Rookie Rumble 4”. Registration opens tomorrow at 11am (go to wodrocket.com and search for Hercules CrossFit Rookie Rumble 4). This event will sell out quick. If you plan on competing make sure you sign up right at 11am to give yourself a better chance at being able to sign up.
*Only 1 year experience, give or take
*NO coaches or personal trainers
*Never competed in an RX competition
*Never placed top 5 in any CF competition
*Cannot RX most WODs
*Coach MUST sign your waiver to certify your eligibility. The waiver can be found in your athlete package, which will be released 1 week before the comp.
*WODs will be released 1 week prior to the competition, March 2nd 2014.You will need to download the athlete package, on March 2nd, Download Athlete Package Here
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you “recharge your batteries.”