Recovery Day
A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)
NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery
B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of contrast baths, salt baths, castor oil packs, etc….
D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
E.
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.
Ran 5 miles. About 1 hour at 65-70%.
Way too damn hot and humid to go harder than that today.
CrossFit Competitor’s Course Day 2 (CrossFit B23, Barcelona)
A) 17 Min. for a heavy BS triple: 150 kg, then 1 Min. max reps @ 70% (105 kg): 19
B) Partner-WOD for time:
– 20 cal. row (each),
– 120 american kettlebell-swings @ 24 kg (while partner is holding a handstand),
– 20 cal. row (each),
– 80 toes-to-bar (while partner is hanging on the rig),
– 20 cal. row (each),
– 40 synchronized burpees over the rower and
– 20 cal. row (each).
23:30 Min.
Will do AEROBIC RESTORATION tomorrow and get back to training on saturday…
Very cool Markus! You’ll have to let me know how you like the course!
30 min row for calories with 30 secs plank hold every 3 mins. 412 kcals, average 1100 kcals/hr
Yesteday’s WOD:
Every 5 mins: 400m run, 10 box over burpees, 30 KBS @32kg
3:10; 3:11; 3:13; 3:17; 3:18
Very consistent with your times, great work.
Completed Wednesday Programming
Mobility completed
A1)Completed
A2)Completed @ 20′. All ub except 5th walk.
B)145#(10)
C)350# 10#PR. Probably had a little bit more but form would have suffered.
D)3:07/3:17/3:21/3:18/3:35. Completed with a 53# KB. We only have (2) 70# and they were being used by the class.
Congrats Dean!!
Thanks Nichole!