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.
Holy crap yesterday 13 mile ruck with 43# pack. Hip was killing me after I stopped. Today I did Saturday’s workout.
1- 3:29 kbs UB
2- 6:24 kbs UB
3- 9:05 kbs 25/25
Did WZA #4/5 today- 15:06 and the ugliest 185 power snatch. Luckily the rig was in front if he to force me to stop and not take the barbell for a walk. The metcon should of been about 2 min faster I believe.
Woke up with a sore throat and not feeling well this morning (it surprises me that I still get sick even without eating ANY sugar and taking vitamins and supplements religiously! Ugh!). In any case, had to do Team Series WOD #1 today. Did better than I thought we would: 7:11 Rx. If it hadn’t been for a breakdown in communication during the round of 15 thrusters, we would have been under 7:00. Happy with that. Resting for the rest of the day and doing mobility tomorrow.
Optional running:
4 km in exactly 25 min (<10 min./mile pace).
Ran the first 1 km way too fast (5:28 min) but did the next 3km accordingly slower.