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.
D.
Optional Additional Conditioning Session
Some of you may feel like your aerobic base needs to improve. If that is you then I highly recommend following the optional session on Thursday. If you feel like your aerobic base is dialed in then feel free to skip this optional work and instead spend the extra time focusing on mobility and food prep for the remainder of the week.
Warm Up:
This warm up should be 15-20 minutes that include running technique drills and general drom drills. Here are a few drills by Nuno Costa to try out.
Then…
800 meters easy run
10-15 minutes of dynamic stretching
3-4 Striders
Running Session:
To complete over the course of 10 minutes:
250 Meter Sprint …
Jog 150 Meters as a recovery period
Airdyne work: 45 on 45 off – 30 minutes. Plus lots of coaching made for a not so restful but fun day 🙂
Swam today. Comp programming. Love the drills with my Finis snorkel. :). Time to eat.
Swimming is so fun and such a great use of an active recovery day!
I was dreaming about Muscle-Ups last night. Not sure if this is a good thing or not??
Lol. I’ve had those crossfit dreams. I’m doing horrible metcons and not even getting tired. Then I wake up :(.
Visualization is very powerful!! 🙂
Worked with Brent today on items in need. Yesterday was a wash for me. I was “all Jammed up” as Sami would say LOL
We used today to work on cycle times and efficiencies of burpees, double unders and box jumps. Doing smallish sets emom for each movement and keeping our form correct. I feel really good after doing this. May even go for the run stuff today as the temp here will push 50 degrees. Wooohooo!
How nice Brent!