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.
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.
Warm Up:
800 meters easy run
10-15 minutes of dynamic stretching
3-4 Striders
Six sets of:
400 Meters
Rest 2 minutes
Mixing up mobility with Yoga for weightlifters https://www.youtube.com/watch?v=iN-FPh7r1yg
Ran with Garmin tracker
Did the 6 sets on a treadmill@10mph. Prolly a little slow. Rested 3:00 then did the 5 sets of 30 dubs and 10 pull-ups from yesterday. Untimed but moved thru it well. Dubs went better than they have the past week.
Swam 1000 meters 3 strokes per breath, tech and flip turn work. Then 25 m sprints.
I did the 800m warm up – stretched and ran approx 400m rested approx. 2 min x 6- stretched again- nice day at OAs
Woke up with tons of energy so hit my old box for a class. Kept it light and got in a good workout.
400 warm up, mobility and Burgener warm up.
Then 7 rounds of 3 touch n go pwr snatch, a snatch balance and OHS. 115-140#
WOD was 6 rounds of 15 OHS and sprint 200. Rest 1 min between rounds. Used 95, finished 13:37.
Followed up with the beach, swimming and body surfing with my son. Water and weather we’re perfect. Worked on technique and breathing. Felt great to swim and relax the muscles. Great active recovery day.
What a fun day!
It was!
Sounds like you had an awesome day!!
Yes! I’ll try to load a pic.
A favorite beach.
Gorgeous!
I’m sooooo very envious!!!
Did romwod today for 45 minutes. Amazed at how little flexibility I have. Working on it though!
Nobody here really knows me, but I thought I’d post this as a reminder to all as to why we do this work. I’m not able to work out this week, maybe into next week. Tuesday my dad went in for quadruple bypass on his heart–he’s 77. Had a heart attack 30 years ago & nothing until recent. Fairly healthy for a guy in his late 70’s, but still heart disease. Spending the days & evenings with him, working my job & trying to sleep are filling my days. Hoping that Monday I can get back to the grind. He’s… Read more »
Beautiful post Eric and thank you for sharing here. That is what this community is for, support. Please let us know if there is anything we can do. Know that our thoughts are with you and we are sending lots of love and compassion to you and your family!
Excellent post Eric. Nothing can beat time spent with your loved ones. Really wish I still had my dad around, just so he could see his grand kids… Just make the most of what you have left with your dad!
Best wishes, Kincaid
God Bless you and your family.
Thinking of you and your family. Take care!
Thoughts going out to you and your family. Thank you for sharing…The best time is spent just as you are doing.
Thank you for sharing Eric. My thoughts and prayers are with you and your family. We frequently all need reminders of what are the most important things in life.
God Bless.
Such a good reminder. Wishing the best for you and you dad.
Eric, thank-you for sharing this…sending good thoughts your way and wishing you and your loved ones all the best.
Great post. Best wishes
AM-60 minutes of slow flow vinyasa yoga.
PM-One 8:00 mile warm up jog to the track.
(5) 400M Intervals
1:17/1:24/1:22/1:19/1:23
One 8:00 mile cool down jog back home.
I could only perform (5) 400M intervals as I was running on the high school track and the gym teacher came over the PA system asking for the gentleman running intervals to please vacate the track so the students could have class.
Hahaha we’ve had that happen before to us!