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
Spend 10-12 minutes to warm up. This should be a well established warm up routine. You should know exactly what drills to do and should be very warm before you start your working sets.
Run 1600 meters
Rest 2 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 2 minutes
*You should know by now what you can hold for repeats. Goal is to increase your pace as you decrease the distance.
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I had to take a rest day yesterday… really sore. So today I did Wednesday’s workout. I was feeling much more like myself.
Mobility done
A. Did the dips and replaced MU with toenail MU because the High rings were not available due to a kids class going on.
B. DL- 220
C. This went great. I felt good today. I completed all rounds in 35-45 seconds.
D. presses with 30 # bar and 15 # kettlebells on each side. Supine rows with 95# and did the holds.
Fighting a slight cold/lack of energy
Mile only 7:25
MU rings available today
Month and a half since last MU’s when I stained biceps.
Few sets of MU swings (low.med.high)
3 sets 4 MU-felt pretty good, really worked on hip kip to reduce stress on bicep pulls.
Practiced first part of Cascade classic wod
Airdyne 40cal
80 Zeus DU
Around 3 min.
1600=8:35
1200=6:12
800=3:56
I feel 2:00 rest is entirely inadequate…
AM Comp Swim session. Love the way my shoulders feel after a swim session.
Legs and lower back is so sore from mon-wed sessions that have to unfortunately skip this one. Maybe I’ll do this at Friday or Saturday.
Take some time today to work on stretching your hip flexors and quads!
Thanks, definitely I will!
D. Will be doing these on a more regular basis. As of now, certainly was not able to increase pace as I decreased the distance.
6:28, 4:58, 3:15