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.
Track work out this morning… Running needs a lot of help.
5min on 1 off
4 on 1 off
3 on 1 off
2 on 1 off
1 on done
Did 5X3 light deadlifts
3×5 bench #110
Practiced DU & Handstands
I redid 16.1 today. I scored 249. A few more reps than last time but didn’t quite get the 10 rounds finished. 9+15. Rest up everyone!
So impressive! Your score and the fact that you could redo it. I am still too sore to think about redoing it. Such a great score!
Thanks Leticia! It was equally as awful if not worse especially the first three rounds until my legs got the blood flowing.
Fantastic work Tracy!!!!
I am hanging in there on the leaderboard so far. ? We shall see after all the big guns post their scores!
Crazy workout was one of the hardest I have ever done even worse than Sage!!
I have a question for the coaches, as I am not sure if I should re-do 16.1. Originally I was planning on today, but I still felt so fatigued and beat-up from Friday, I did Saturday’s workout at an easy pace instead. I scored 216, which isn’t bad, but not great, was hoping for 9 rounds. In the end, I should be able to get into the top 200, hoping for top 100 at end of open, but should I redo anyways just to move up a bit, when I probably won’t make the top 20? I guess I am… Read more »
Hey Pete – I am so sorry I am just seeing this. I don’t know if this is too late or not but I would assess how much more of an improvement you think you can achieve and how much it will push you to be in the top after the 5 weeks. If it is worth it and you will recover well, then go for it today.
Did Saturday’s workout today:
A. 116/135#
B1. 85-105#
B2. 110/115(3)
B3. 120/125(3)
C. Done; felt good to move, still feeling very sore from Friday.
Second attempt at 16.1 today…went from 159 to 172 reps…so a 13 rep improvement. I’m much happier with the effort I put forth this time. I was a little short of my goal of 7 rds but I had pacing check points to stick to and that helped me a lot.
Great job! I’ll take a 13 rep improvement when I retest tomorrow 🙂
Did you set pace check points every round or just a couple?
Thank you!!
I set them for each round…like CJ said in the video “accountability”.
Good luck tomorrow…have a plan and go for it!
Thank you so much for your original post – I followed your lead and did much better!
WhooHoo!! Nice job on improvement!!!
Thank-you Holly : )
Fantastic improvement!
Has anyone seen significantly better results from doing 16.1 again? If so, what changes did you make?
I redid Friday’s on Sunday but abandoned at 17:00 minutes. Left quad locked up and decided not to push through and risk injury. Upper legs had not fully recovered, which really started to surface in the 7th round. Just a minute earlier I was right on pace to do better. My first score was OK (192) but not great. Went too hot out of the gate on Friday, and nose dived in round 6-8. I feel anything over 15 minutes is wheelhouse for me and 8 rounds should be well within my capacity. But so it goes, onto 16.2.
Thanks!