Recovery Day
A.
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.
B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
C.
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.
D.
Optional Additional Conditioning Session
Extra reading: If you want to work on your running mechanics then please take some time to watch the CF Endurance videos on running mechanics
. Incorporate these into your warm up routine.
Optional Running
Six sets of:
400m
Rest 2 minutes
For your reference:
< 6 minute Mile Pace – 1:20-1:25
< 7 minute Mile Pace – 1:35-1:40
< 8 minute Mile Pace – 1:45-1:50
August 26th workout
Mobility & Activation done.
A. Done.
B. 235#
C. used 105#
D. Done; no bamboo, so used 115# Oly bar held overhead for 45 sec.
Did yesterday’s today.
Got in to the box for an little bit today and did the following:
-One mile run
-Mobilized
-Crossover symmetry activation
-3×10 muscle up swings
-Part D accessory work from yesterday which I missed
I do want to start doing these Thursday runs….I know they would help!
800m warmup
400m-1:18, 1:20, 1:22, 1:23, 1:28, 1:27.
Cardio great but Legs felt heavy today.
Class WOD, since it was similar: Run 800m, 100 sit-ups, run 800m 10:18
No transportation to get to the track…so sort of eyeballed a 400m run. 6 sets x 400m (ish) with 2 min rest between:
1:12-1:16
Done: 1:07, 1:07, 1:12, 1:10, 1:11, 1:11. Felt really good!
Only second time this week to work out so made up Weds work. Ran 4 miles in the AM (work thing) In the PM: A: 5 dip to arm support each rd- no parallel bars so had to stack boxes. Pretty difficult on the dip out Shoulders were fatigued for the handstand holds but able to maintain good for for the entire 45 sec 10 butterfly/rd B: 130kg- tried working on overhand instead of mixed grip but just felt awkward as I resorted to my clean grip and set up (muscle memory working against me a bit) so went back… Read more »
Did comp swim workout.
Today tests times.
6-100yd efforts. Best 2:10 Slowest 2:30
200 yd effort 5:57
A). Banded Bench Press with 53lb KB 4 x 12
B). Run 1 mile = 7:36
Rest 3 min
Run 800 = 3:20
Rest 2 min
Run 400 = 1:32
Rest 1 min
Run 200 = 0:42 Just physically cant go faster on 400 and 200 🙁
C). Mobility
One of my favorite days
Nice times on the run!!
Thanks! Legs weren’t sore today and running felt easy and comfortable (at least 3 first rounds). These days doesn’t come too often…