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
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…)
Inflammation Maintenance
* This could be a lot of things, but think in terms of contrast baths, salt baths, castor oil packs, etc….
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
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.
Events 10-12
10: 84
11: 90
12: 13:16…. wow, just wow. Those SHSPU stuck it to me in the end.
Fun 3 days and good warm up for CFV comp in January. Brian and I had fun! Thank you CJ and Nichole!
Thank you for participating Jean!!!! Can’t wait to come down and see you soon!
And done! Events 7-9 28, 57, 56 Nichole do you know where can we find the results from last year? Well I learned a lot this time around and have a lot of work to do. Felt I disadvantaged myself with 10 days in Europe and Christmas markets (?) then a international flight back going right into the events, but that’s what the off-season for. Get stronger and learn! This programming has fully prepared(more than the only other program I followed for 4+ yrs since starting in 2009) me for next years endeavors and look forward to growing as an… Read more »
Oh how exciting Corey – what a great gift!! It is an honor to work with athletes like you. We don’t even view this as work – it is what we love and we feel even more blessed when we get to work with such stellar guys as you! This comp was intended to be fun and a great way to assess yourself. You did awesome so don’t regret the time spent in Europe – those memories will last you a lifetime! Looking forward to seeing how you will crush it this 2017 season! You can check out results here:… Read more »
Thanks! Is there a masters listing also. This just has the Men and Woman RX from last year.
They should be in a different tab if you look at the bottom of the sheet
All I see is the men’s and woman’s tab at the top. No big deal I’ll just look back in my training log to see where I placed last year
Here is the correct link Corey, my bad! https://docs.google.com/spreadsheets/d/1Vq6zOJkL0DfGuxsmlTwPPkdx2wIbxkdTWEnyZm_XXGw/edit#gid=452088727
AM – Swim 2000 M various drills
PM – Core work and Row.
Well that was fun and humbling.
82
90
9:43
Great work Dean!!! Still a great score!
Thank you Nichole! I really enjoyed the competition. It really showed the areas that I am good and exposed the areas that I need to keep working on. Thank you for all that you do in celebrating our successes and pushing us to be better.