Recovery Day
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A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills 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.
5 km Run. 37:28 Slow pacing today. Best time 26:11
Did this workout with the class this morning just for fun. 65 minutes.
Run 400m (and 400m run after each movement)
40 Wall Balls (20#/10’)
40 Hang Cleans (95#)
40 Pull-ups
40 Deadlifts (95#)
40 pushups (hand release)
40 Box Jumps (24”)
40 KB swings (24k)
40 Toes to Bar
40 Air Squats
40 Hang Snatch (95#)
40 Double Unders
40 Crossfit Sit-ups
40 Burpees
SCOTTISH THROWDOWN day 2:
Partner had to pull out because of a knee-injury but the organizer got me an alternate partner to finish the last two WODs (outside the leaderboard.
Event 4 (Clean-Ladder):
Power-cleans at 80, 90 and 100 then squat-cleans at 110 but unable to get under 120.
Event 5 (Fran & Fran):
Almost beat my PR but had to break up the last set of pull-ups due to grip-strength.