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 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…)
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.
Had some fun with some old school crossfit. “Filthy Fifty”. It’s probably been about 6+ yrs since I’ve done this. Wow the K2E were hard! Think T2B would of deffinately been faster. 23:06
Did Saturday’s session:
A. Strict Pull-ups sets of 12
B. Deadlift 200kgx2 then 5 sets of 2 @180kg
C1. 7:05 I was not confident with power snatch at all. OHS were UB though.
C2. 5:25 forearms were so smashed by this. Need to figure out how to stop this.
C3. 3:30 should have pushed harder, but still felt sick afterwards.
Additional rowing:
Concept2 WOD (short): http://www.concept2.com/indoor-rowers/training/wod
– row 3 min,
– row 1 min. easy,
– row 3 min,
– row 1 min. easy
– row 3 min,
– row 1 min. easy
– row 3 min.
Every round under 2min/500m / over 750m.