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.
Warm-Up:
800 meters easy run
10-15 minutes of dynamic stretching
3-4 Striders
To complete:
60 seconds of running
60 seconds rest
Complete as many intervals as needed to reach 3 miles. The goal is to complete the 3 miles in as little intervals as possible.
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Feeling better ?
Did Monday Snatch work
A-Up to 155
B-135 no misses felt good
C-195
Did Wednesday’s workout and Tuesday sled/sandbag work.
Running behind. Yesterday did swim from last Thursday, 1400 m total.
Today did Tuesday workout.
A. MU work. Liked the leg kicks so much that I ended up doing 2 MU EMOMx20 min
B. 240 front squats
C. 195-225 3 position cleans
D. 175 lbs sled
My hip flexor has been bothering me for few weeks. Any stretches or advice is much appreciated.
I would actually recommend taking an epsom salt bath to help relax your hip flexors! Try that tonight and let me know how you feel.
Pumped to see you enjoyed the muscle up work!!!
Did the 1 min. on 1 min. off on a trail run…did a set time of 30min.= 15 intervals
Only had time for one hour at the box and wanted to also work on MU’s:
– warm-up
– Accumulated 2 miles in 12.5 intervals
– 5 min EMOM of 2 MU’s per min
– 3 rounds not for time of 5 strict pull-ups, 8 strict ring rows w feet elevated
17 running intervals.