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.
It’s getting more difficult every year to knock a min off my 5K time, but I’m hopeful with my 5K test run on Thursday. I’m a bit worried because of my increased focus on CF and less running.
Fun, easy mountain bike ride with friends – 1:15 (only about 1000′ of gain, 11 miles).
Since I took Monday off decided to do a little work today:
A: 10×1 Jerk. 265, Missed the last lift at 275.
B: Revisited last years Master Qual 21-15-9 DL; BJ; HSPU. DL was the worse part. All BJ were step down.
6:18 (2:03 faster than last year!)
Nice work Corey!
Did my birthday WOD with the morning class.
1 mile run with partner then…
10 rounds shared with partner of
15 wallball shots
15 KB swings 70#
15 box jumps
Cash out with 4 200# sled pull sprints.
27:06 total with my friend Danny. Good times!
I have my yearly benchmark 5K this Sunday. So “restorative” to me means how fast I can run a 5K today, so I can meet my yearly goal of knocking 1 min off from last year’s time. 🙂
Awesome Rodney!
Just finished my first month back to CrossFit after 5 years of just Weightlifting. Did a couple weeks of Invictus Competition Programming before doing the Invictus Athlete Camp 2 weeks ago. Last week I competed in the Tactical Strength Challenge before doing all the Masters Qualifiers this week. TSC: 1. 500# Deadlift 2. 13 Strict C2B Pullups with 20# 3. 95 KB Snatches in 5:00 @ 32kg MOQ: 1. 4:27 2. 511# 3. 438 4. 12:30 I feel good about my performance and know what I need to do to get from top 100 to top 20. Thank you CJ,… Read more »
Welcome, but @ 38, you’re too young. 🙂
Haha yes Rodney, too young for Masters CrossFit Games (now) but not too young to prepare! Just wanted to simulate the MOQ to find out where I am at and practice for the big dance in 1-2 years. Did the same thing at 32 to prepare for Masters Weightlifting (35-39) to prepare for winning a World Masters Title at 35. Gotta start early and give yourself enough time to start small, think big and build slowly!
Active recovery: split between Rowing, the Devils Tricycle and DU practice. All done at roughly 5 slow and easy min intervals x30min.
Mobility: Done…feel good.
Took the recovery advice and got into it as soon as I woke up. In the pool at 5:15 am and after 1000 yds I see the sign on the wall that says 1 mile = 35 laps. I thought OK I haven’t done that before. Got the mile in just under 45 minutes (with zommers on the back half.) No land speed record i’m sure but I felt great about the effort. Swimmers of the world you have my respect. 🙂
Awesome Art!