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.
Every 3 minutes, for 24 minutes, complete:
200 meters
< 6 minute Mile Pace – 30-35s
< 7 minute Mile Pace – 35-40s
< 8 minute Mile Pace – 40-45s
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Went to the track, 8x200m’s every 3 mins, all between 0:33.6-0:36.5
Because I missed a training day this week I did it today.
So… I did Tuesday’s workout today.
A. Muscle clean and tall cleans- 80#
B. 2 position clean and Jerk- 110# first set 120# second and third set.
C. 165# on sets
D. 8:05 dumbbell step ups were rough. Was I suppose to do those to a 20 inch box…? that is what I did.
Olympic Lifting Class @ 7:00 PM
1200 meter swim (variety of 25’s, 50’s, 100 and 200) and some hip mobility.
Did some mobility and hit the sprints today – ranged from 25 sec to 27 sec all 8 sets. I harassed my kids for my mental restoration lol.
Went in and did some OHS and snatch drills. Nicole can you please check form on my tall snatch.
https://youtu.be/Z4mXM9JvQzg
Any feedback is great. Thanks
Hi Nichole:
How does the Assault bike compare to a Schwinn Airdyne? I have been reading mixed reviews about the calorie and distance output (the readout) being quite different between the two. Unfortunately, I only have access to an Airdyne, but I want to make sure that if the assault bike is more challenging (which is what I have read), that I’m working at the appropriate intensity.
Thanks! My apologies if this has already been addressed in a previous thread.
The air dyne is not comparable to the assault bike. I would recommend using time domains for comparison. For example – 30 calories on the assault bike for a female would take roughly 90 seconds for a 90-100% effort. I am guessing that the air dyne would be 30 seconds for 30 calories. So, if it says 30 calories on the assault bike then I would suggest pushing 90-100% for 90 seconds. Does that make sense?
D. 35, 35, 36, 35, 36, 36, 37, 36 seconds
Quite fast sprints! I would like to run but I’ll give rest to my right leg which has been causing some issues lately. I don’t feel any pain during normal workout but if I run tension comes back to hamstring. Hopefully couple weeks without running makes the trick:)