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…)
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Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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.
Indoor track started yesterday, so no gym. A day behind…
DMA done
A. BS 180 and 190#
B1. Part 1 in 10:18. C2b degraded to singles very quickly after round 1, definitely on the struggle ? with these today
B2. Part 2 in 11:01
C1. Press accessory work from Friday done with 10 kg KB
C2. Jefferson curls done with 55/75/85#
D. Optional gymnx done
– def sHPSU: 9 (6+3)/9 (4+2+1)
– sHSPU: 10 (5+3+2)/ 9 (5+2+2)
– push ups: 20 (10+5+3+2)/ ?15 (6+4+3+2, may have lost count, spaghetti arms)
A day behind
MAW done
Back squats: 65 kg and 70 kg, felt heavy and my whole body was jelly…
Conditioning:
Part 1: 8:53 min (kipping CTB, no more than 6 UB, jelly arms), devil presses UB ish, but slow.
Part 2: 11:44 min (Running in heavy rain and storm winds so had to take on and off clothes (CrossFit builds mental toughness, right ;-)), KBS UB
Accessory: I had enough of the weather so did Farmer’s static holds for 1 min x 3 with 24 kg x 2 KBs