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 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…)
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.
Sesh 1 strongman done
A) 55
B) suitcase with 120#
C) 1 arm sled drag with 2 45#s
D) sled drag with 4 45#s
Did the gymnastics right after and muscle ups finally felt good getting full extension at the bottom must of been all the openers from the strongman ?
Sesh 2
Did the 2 metcons at a YMCA didn’t time
Sesh 3 running done
Distance approx
6 min -1400m
4 min -1000m
2 min – 600ish
4 min – 1000m
6 min – 1250 m
Mahmoud missed the Tuesday session he did the intervals
5x
30 cal ab
20 wall balls @30
10 burpees over the box
2:32 2:20 2:46 3:02 3:15
100rpm for the first 15 cals wall balls unbroken
I had the same team comp as Dan P, and PR’d my 3RM front squat by 10kgs for 100kgx3, was so stoked!
Hamstrings are in the hurt locker today! Anyone else torn up from all the Deadlifts?
Had a Team Comp today to fundraiser for a local Affiliate who made the Games for teams. Got a sneaky second which was cool! Nailed 45 Cals on the assault bike with a run in and run out from 5m away in 35 seconds. Apparently I went sub 29 for the actual Cals. Stoked on that and I love competition!!!!
Hey! Was that the Loaded fund-rasier? I was there too! You actually annihilated that AD!
Yeah Steph! I just stalked you on Facebook – you in the Brawn team yeah? You guys did so well in that chipper! Smashed it!!! And well done on your 3RM PR -100kgs is epic ???
Love a bit of AirDyne work. Coming from road cycling it’s sorta my jam ??
Yeah, we were all thinking the AD was broken and miscalced until we realised you were a cyclist LOL. Thanks, I was pretty stoked! I have been off with a wrist injury and Max Dal Santo had me cycled on a strength program to keep me moving – it certainly paid off! See you at Brawn next week? I compete with those guys and train down there a bit, but am mostly at Lucidity down South
Yeah for sure – I’m in a team with Steph Tristan and Dee. Should be a fun one.
I own CF Blackwood and train most of the time here. Originated at CFA with Ben so will go down and train with them sporadically. Good bunch. Good to see someone else in Adelaide on this program! My wife Cian sometimes joins in and helps me through the rough ones – so maybe you can come up and smash a session with us one day 🙂