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
Some of you may feel like your aerobic base needs to improve. If that is you then I highly recommend following the optional session on Thursday. If you feel like your aerobic base is dialed in then feel free to skip this optional work and instead spend the extra time focusing on mobility and food prep for the remainder of the week.
Warm Up:
This warm up should be 15-20 minutes that include running technique drills and general drom drills. Here are a few drills by Nuno Costa to try out.
Run for 10 minutes, then walk for 2 minutes, until you complete 4 miles.
12 Days of Christmas…lots of peeps having a great time together!
Happy and safe holidays?⛄️?
Did the 12 days of Christmas at Allstar. Good workout with lots of people and everyone having a good time. Felt pretty easy, just kept steady pace with small breaks for sharing equipment. 37:29 Merry Christmas to everyone. Aloha!
Merry Christmas!!!
Joined the CF AllStar class today and did a 12 Days of Christmas workout. It wasn’t heavy, good metabolic training!
100m run
2 walking lunge each leg
3 thrusters 95#
4 hang power clean 95#
5 kettle bell swings 55#
6 burpees
7 box jumps 20″
8 pull-ups
9 sit-ups
10 push-ups
11 push press 95#
12 cal row
30:45
Merry Christmas Everyone
Merry Christmas to all of you. I love this time of year. I hope you enjoy it with family and friends.
A good run this morning. Legs felt great. I love the way I feel after a workout.
Thanks Nicole
Did MEATHEAD 12 days of Xmas this am
Mainly bench/pressing and curling movements.
Merry Christmas everyone.
Merry Christmas all. I hope everyone can enjoy this long Christmas weekend.
I’ll be taking a rest/eat day tomorrow so we found a 12 days of Christmas wod and did it today.
Merry Christmas Sami?
Merry Christmas everyone!