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.
Swimming today, rest and food prep.
Completed Wednesday’s programming.
What a difference a good night of sleep can make.
Gymnastics completed.
A)Completed
B)135#(6)
C)13:37
D)Completed.
Was gonna do the WOD from yesterday but worked on rowing and improved some times for the 125meter row and 500m row.
4x125m 22.4s,22.2s,22.2s,21.9s
Rested 3min
500m max effort 1:39
Then rested 1hr and came back and did wod with my boxmates was:
Warm-up:
4rds not for time
100ft Frankenstein kicks
100ft side lunges
1min double unders
20 UB pull ups
10 pushups
Then…
10 wall walks
Then …
10×2 front squats @80% (205#)
Then.
2RFT
400m run
Rest 30sec
5 burpees
5:20
Fun day
53 min. 7 mi. run. I have a suspicion that opportunities to get our workouts done will be difficult for the next week. Bummer.
Did Wednesday’s, as work kept me from making it in and I will be on vaca starting tomorrow through next week, so figured I needed to get in the gym
Gymnastic skills Done, the MU work was good
A) Done
B) 145, 155, 165, 165, 165 only did 5 sets
C) 16:29 (30 lb wall ball) I am such a pansy when it comes to rowing….
D) short on time so I did some wallballs with the 50lb D ball…. only got about 6 UB, catching that thing is difficult
Have a good week next week everyone
How fun Dave! Enjoy your vacation!
Thanks coach, hope all is well your way. Killing me that I have keep the blog “clean”…. I am sure I will break and throw something out there soon that gets caught!
Me too! Maybe try going back to your old ways next week – maybe you aren’t flagged anymore 🙂