RECOVERY DAY
A.
Review Invictus Content from the Week
* Want to Lose Weight? Try Maintenance Calories First
* My Habits: the Four Pillars of Health
Do you have a question you’d like one of our coaches to answer?
B.
Mobility and Maintenance
Using our “Mind Muscle” Video Playlist as a guide:
(The playlist is updated weekly! Check out the new 30-40 minute classes with a focus!)
* 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.
OR – Check out @invictus_mobilitytraining
C.
Nutrition Preparation
* Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week. Check out the Invictus Nutrition Program.
D.
Mindset Podcast
2-Year Anniversary Mindset Podcast
Nov 30 WOD
Roxy #1
800m Run – 4:10
800m Ski Erg – 3:39.4
800m Run – 4:17
40 Box Jumps @ 20″ – UB 2:00
800m Run – 4:17
40 Push Ups – 30/5/5 1:15
800m Run – 4:17
800m Row – 3:38.8
RX – 31:23 Approx 27:35 work time / 3:48 transition/rest time
(2:40 faster than April, but ran outside in April..still 2:02 faster than my best TM time in Feb)