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.
Running Session:
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 2 minutes
Run 800 meters
Rest 2 minutes
Run 1200 meters
*Goal is to keep your times consistent.
Enjoyed the run. Legs felt great afterwards. Followed up with some mobility
Happy new year to each of you.
Finishing the year on a positive note. I’ve been spending quality time (Disney) with the kiddo before he goes back to his mom so haven’t posted much this week. Did the local gyms workout. 7×1 FS – Set an all time PR of 302lbs. Need to start working my BS as that’s only 24 lbs less! ? Then revisited CF Open 13.4; 7 min AMRAP 3,6,9,12… C&J and T2B – Beat my 2013 score by 6 reps. 1 C&J into the Rd of 18. Happy New Years all and counting the days until 4 Jan. May 2016 bring you all… Read more »
So felt the need to workout since I didn’t do “Sage” yesterday. Our box did “Coe” today
10rds:
10 Thrusters 95#
10 Ring Push-Ups
Time 16:30
Happy New Year Everyone!
Stay safe
Today my legs felt like lead from yesterday but I did the running away.
I live 1 1/4 from our track so I ran 1 mile to the track at an 8:00 pace and then walked the remaining distance as my rest period.
1200M: 5:12
800M: 3:19
400M: 1:19
800M: 3:14
1200M: 4:59
Walked a 1/4 as my rest period and then ran 1 mile home at an 8:00 pace.
Happy New Year!
Beast Mode!
NICE DAY OFF!!!