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
Warm Up:
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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It was pouring rain today. So I did Vinyassa Hot Yoga. 🙂
7:10
I know I can get under 7 with another month or so of running twice a week. My cardio felt good as I was not exhausted at end of run just tired, big difference. Haven’t run under 7 since early 40’s.
Fantastic job for getting so close to a sub 7 mile!
Did comp swim workout. Getting in the water feels good.
Completed Wednesday’s programming
Mobility completed
A)x3 Bar MU//x2 Rope Climbs/x40 UB DU
B)260#(9)
C)3:15/3:16/3:24/3:37/4:04/4:08 RX T2B disappeared in rounds 5 and 6.
D)DBRBE@25#DB/Farmer Carry@70#KB/SDP@30#DB
Did yesterday’s M&A then Helsinki Showdown Qualifier 3-
Helsinki Showdown Qualifier WOD 3:
Every 4 min until you cannot complete the rd
– 30 Wallball Shot 20LBS/14LBS
– 20 Box Over Jump 60CM/50CM
– 10 Hang Power Clean 60kg, 70, 80… (Add 10kg between rds)
– 5 Muscle Up (Rings)
Got to the MUs in Rd 3. 190 reps. Deffinately can get into the 4th rd.
Then did the DLs from yesterday- 150kg. Felt really light today. Overall a really good week
Nice job Corey!
Thanks. Raining PRs this week so pretty happy.
“Activity and rest are two vital aspects of life. To find a balance in
them is a skill in itself. Wisdom is knowing when to have rest, when to
have activity, and how much of each to have. Finding them in each other –
activity in rest and rest in activity – is the ultimate freedom.”
I never click through on rest days, and turns out there was an optional conditioning session hidden in them! 🙂
1 mile: 6:40
Optional running done.
1,6km (4x400m) at track – time 5:58. It was 22sek better than 5 weeks ago and afterwards I have a feeling that I can cut 5-10sek from time if running at afternoon or evening. I started 0800 AM so core was quite “rusty” 🙂