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
You should have a well established warm-up routine by now. This warm up should be 15-20 minutes that include running technique drills and general drom drills.
One set:
400 meter @ desired mile pace
Rest until fully recovered
1-Mile Time Trial
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No running for me today. My little girl (with Down’s) had to go to the doctor. She had a severe reaction to an antibiotic she was taking. She is doing fine now but I was a little shaken up so decided to rest. Hope everyone had a good day.
Oh no! I hope she’s better. Been there, it’s scary! Thinking about you!
Praying for your daughter Tracy.
I hope you are both feeling better soon. Take care!
Hope she is doing better this afternoon Tracy! Please keep us updated!
Thank you for your thoughts and prayers. She is doing better today. Prednisone seems to be helping. 🙂
Due to work/soccer practice had to rest yesterday and workout today (did get in 8 400m runs yesterday at soccer practice). Did yesterday’s program today – hit a 425# deadlift (20# PR), and was faster on all rounds in the Wod than last time so it was a good training day. Maybe I will hit that Sundae with the kids that one of you guys hit yesterday to celebrate…
That was me. Highly recommended Joe!
Heck yes you should! Great work on your DL PR!
Decided to have yesterday and today as maintenance day. Have a few niggly (don’t want to call them injuries) things going on with body. So have done several mobility things at gym. Back into tomorrow
Good call Quinn!
Airdyne 45 sec hard 45 sec easy for 30 minutes. Hated it and loved it. 🙂
I’m on competition training right because I have 3 comps coming up including NorCal masters in January. Hit a huge PR on snatch last night though, #187 . when I started this last programming my 1RM was 170. So proud to you guys & my Oly coach Danny Lehr!
Fantastic Mike, that is a major PR!!!
400M: 1:20
1 Mile: 5:25
Wow!
Jem-I’m a converted marathon runner that now does CF. I incorporated Fartlek Training into my marathon programming and still do it to this day. I am still working A LOT on my strength so my endurance and my ability to keep moving is what helps me in CF.
Super fast Dean!
“Get Better Every Day”
400m: 1:15 – Obviously way too fast for my desired 1 mile pace (maybe in best dreams). Have some work to do to learn pacing when I run…
1600m: 6:30