Active Recovery Day
A.
Five rounds for time of:
Swim 100 Meters
20 Air Squats
15 Push-Ups
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 compression, 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.
I ran 2.6 miles on hilly terrain – yesterdays extra work
I did 3 rounds of the pool work in 10:32- ran out of time- looking pretty special at the public pool jumping out and doing squats and push ups- “Ho, look at that haole!”
REverse hyper at Kona Xfit- really helping the back
I’m sure they were just jealous of your chiseled like body and ability to jump in and out of the pool and do that! LOL! 😉
A. 17:10.
B. 2 mile trail run…gradual 350′ elevation climb up, then run down.
C. Massage later today.
I am considering purchasing either a rower or an assault bike; which would you recommend and why?
Ralph, I defer my opinion to what our coaches say, but I don’t think there is a better total body strengthening and metabolic conditioning machine than the Concept 2 with respect to the assault bike. The rower stimulates almost every muscle in the body it seems, in some ways similar to thrusters or wall balls. I digress, but this is why 15.5 was such a killer… the most simplistic and evil CF workout if there ever was one with thrusters and rower. Moreover, the rower is more common in competition. I believe I heard Glassman in a video talking about… Read more »
Thanks for the great information. I was leaning towards the rower as it appears in alot more CF workouts but have recently seen alot more Assault bike programming in the past few months. I have never used the bike and want to have something that is most universal. Thanks again.
You’re welcome. Good luck.