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
Spend 10-12 minutes to warm up. This should be a well established warm up routine. You should know exactly what drills to do and should be very warm before you start your working sets.
Ten sets of:
300 Meters
SLOW WALK 100 M back to 300 M start as your recovery
< 6 minute Mile Pace – 50s-55s
< 7 minute Mile Pace – 55s-1:00 pace
< 8 minute Mile Pace – 1:00 – 1:05 pace
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Please click here for more information and to register.
Did Oly lifting class with Danny Lehr, 10 sets of x1 snatch got great form help & worked up to #160
Did 8 sets x1 clean & jerk worked up to #195.
Lift Up Autism “Luke” WOD – 5 min amrap:
4 power cleans (155/105#)
24 double unders
10 pull-ups
200 reps (5 rounds + 10 reps)
Dubs weren’t exactly stellar today! I guess feeling it from yesterday!
Got the 10 runs in at my daughter’s soccer practice. Had to guesstimate the distance, so not sure how many meters I ran. Good enough though!
Comp swim workout. For me one benefit from the swim workouts is improved breathing. By that I mean during exertion staying relaxed with my breathing. Especially Today’s 100 meter repeats
Back on the workouts after 2 14 hour days at work…
Tuesday’s work:
A) 145-160-170-185, then 195x2x5 sets
B) 155-165-165-175-185-195-195-205-215-225
225 being the weight I failed at on 15.1B (failed the jerk after an ugly power clean). This 225 felt pretty smooth, though the jerk went a little cockeyed
C) 6:35 with bar dips (no rings)
Yesterday D
3:15-3:30 each round
Subbed 30 sec Battle Rope Snakes for 6 burpee BJ
Battle Rope BD present, trying to figure out usage?
Picture of pie my daughter made me last night.
Going to do yesterday’s but feel under the weather. So going to skip instead. Just to let you know Nicole , I just qualified for battle of the fittest in Auckland New Zealand few days back. Sure it’s the training I’m doing at mo. Thanks
http://botf.crossfitauckland.com/
6 weeks to go and I get run down. Typical. Be back in couple days
Awesome job Quinn – congrats!!
Did yesterday’s today:
A. Done
B. 210#
C. 25 w 35# bar (arms still dead from ring dips)
D. 3:55/3:48/3:47/3:56/4:02/3:44 That was a tough one to do alone
Definitely!
I agree!
10x300m run – done. Pace around 55sek-1:00min per lap.
At last lap my right hamstring cramped. Right now (2hours after running) I have a feeling that I have couple rest days ahead.
Did ydays D.