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
Some of you may feel like your aerobic base needs to improve. If that is you then I highly recommend following the optional session on Thursday. If you feel like your aerobic base is dialed in then feel free to skip this optional work and instead spend the extra time focusing on mobility and food prep for the remainder of the week.
Warm Up:
This warm up should be 15-20 minutes that include running technique drills and general drom drills. Here are a few drills
by Nuno Costa to try out.
Run 800 meters @ 50-65% of desired 1 mile pace
and then …
Run 400 meters @ desired 1 mile pace
and then …
1-mile time trial
I was sore today…. Did events 9-12
1. 62 reps
2. 67 reps
3. 52 reps
4. 7:07 – I was exhausted! My breathing at 8000 ft above sea level is still struggling!! Thanks for this competition. It was nice to push myself a little harder with a comp.!!
Barry (M59 5’7″ 143) Event 9 – 70 Event 10 – 57 Stopped early on this one (3 minutes instead of 4). Didn’t realize that I still had one minute left until I had rested for a minute. Must have been brain dead from those Deadlifts!! Disappointed because I know my total for this one could have been better. That’s the trouble with doing it on my own. No one to say keep going you idiot! Oh well the extra rest should have helped on the burpee box jump overs. Not sure it felt like it though! Don’t feel like… Read more »
Went in today for last workouts.
9. 73
10. 73
11. 36
12. 7:43
Good fun workouts. Thanks Nicole!!
did Wednesday today
#9-73
#10-70
#11-49
#12-8:16
Got in the pool for 15-50’s(Mobility work for shoulders and lats) Then did the running on a treadmill. ( We’ve had 6 inches of snow fall since Monday).
Mile time -6:22
Event 5- 205 lbs- I suck ? Event 6- 3+15 (195 Event 7- 1850 (10×185) Event 8- 16:47 MUs weren’t there today! Rest 2 hours then Event 1 – 265 Event 2 – 7:27.2 Event 3 – 180 +64 burpees.( 244) Did 155, missed 175 so put 180 on it and attempted. Every time I missed I did 10 burpees. Hit it with 1:30 left and tried to push it to get as many burpees as possible Event 4 – 9:27 ouch my hands!!!! Note to self. These are horrible. The horribleness is expounded by getting off a plane from… Read more »
Raining here – not that I’d be all that fresh for a time trial 🙂 Nichole – will there be programming for next week and thru the holidays?
Yes there will!
I just did not feel up to the 1 mile time trial today. Instead I ditched the Garmin and went out on a casual 4 mile run focusing on breathing and form. Also spent a good bit of time on shoulder mobility.
Nichole-I know that we have no influence over programming but I come asking in the spirit of the holidays to hopefully not see wall balls in tomorrow’s programming.
Set rower on 500m/1 min rest and did 8 intervals stuck in some ghd’s, back extensions, plank holds and push ups on the rest minute.
Worked on hip and shoulder mobility
I just needed to move some to relieve the stiffness from the last 3 days.
Good call Brent!