October 9, 2014 – Masters Program

Active Recovery Day

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A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* 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)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
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 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation

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* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* 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.

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Jarrod Newman (45-49)
Jarrod Newman (45-49)
October 9, 2014 7:38 pm

5 rounds not for time of:
500m row – working on my strokes per minute and split times
100 dubs

I do this all the time on rest days

Perry Siplon
Perry Siplon
October 9, 2014 6:10 pm

5k row this evening in 25 mins. Focused on technique. Then 30 minutes of much needed thoracic, hip, ankle mobility. 8 hours of sleep last night helped…

Ralph Cardin
Ralph Cardin
October 9, 2014 4:29 pm

Alot of the thoracic mobility work on the MWOD site are on the Pro side; are you requesting or suggesting that we pay for that site or are there some good suggestions that could be made? Thanks

Greg Major (57/5'7"/192)
Greg Major (57/5'7"/192)
October 9, 2014 12:37 pm

Rest day for me is Wednesday so I did yesterdays work today.
A. Done
B. 155, 165, 170, 175, 180, 185, 185, 185. Getting better at the high hang, but I still need to work on it.
C. 190, 215, 225, 235, 245 all x 4. 10lbs heavier than last week
D. Did this at 135 instead of 115. 4 + 2. The lunges were tough but the push-ups were the killer. I only dropped the bar on round 4 transitioning to lunges.
E. Ran 2.5 miles then 10 mins on Airdyne.

Sarah Bowling
Sarah Bowling
October 9, 2014 9:53 am

Managed to squeak in 11 Min on Rower (2:30 Pace ish, that was enough: my back always starts to fire up after 1000-1500 m, I did 2200 m today – mechanics solid, breathing good) + 25 Min on Airdyne (wasn’t having a conversation, but was watching Criminal Minds, so, you know, time flies…). Only had time to roll around (hit IT bands and T-Spine stretch for about 10 Min).

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