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
Extra reading: If you want to work on your running mechanics then please take some time to watch the CF Endurance videos on running mechanics. Incorporate these into your warm up routine.
Optional Running
Five sets of:
600 meters
Rest 2 minutes
< 6 minute Mile Pace – 2:00-2:10
< 7 minute Mile Pace – 2:20-2:30
< 8 minute Mile Pace – 2:40-2:50
Didn’t get a chance to post yesterday, but was able to get the mobility work and runs in (did 3 200m shuttle runs each set: 2:07, 2:02, 2:06, 2:06, 2:04).
Thursday night Masters Swim Class, 1400m total, mostly in 50m intervals
Went on an amazing 4.5 mile hill/trail run amongst beautiful waterfalls, green rolling hills with lots of thunder and misty weather!
That looked so pretty Cheryl!
1000 yd swim.
I took a rest day from the gym today. I had much to do at work. I am into my first week back to teaching. I love having the summer’s off, but when I go back to the classroom I have to adjust to the new schedule and I get a bit tired. Just curious about how long do most of you spend at the gym training. I am finding it take me about 2.5-3 hours to get everything completed. Is that about right or … once you get into the swing of things does it go a little faster?
I had same kind of feeling after summer vacation before getting back to rhythm. My daily schedule is planned so that I usually train at mornings. I have normally 1-1,5 hours to get everything done including warm up and it leads little hurry during training (need to reduce rest times). Exception for this is Saturday’s when I spend 2 hours at gym and are enjoying every second
Ok thank you I appreciate the information.
There is a ton of stuff in the program but if you move thru quickly from one thing to the next then it shouldn’t take longer then 90 minutes. You may want to get in and do a warm up before you start the mobility portion but I try to partition it out so that you aren’t in the gym more then 90 minutes.
Ok! I know that part of the time crunch is figuring out the movements. I look at you tube and such. That in itself probably eats up half an hour or so. or more.. 🙂 I know that will not be necessary after a while. I will shoot to move with more purpose and get done closer to two hours for now. thanks!
1.5 hours sounds about right for me, depending on how deliberate my warmup is and post-wod mobility. I like to print out the workout, compare to previous cycle sessions, calculate %s beforehand, so I have a good idea of what I want to try to do. That being said, Tuesdays in this cycle take a little longer for me given volume, setting up blocks, etc.
2:30, 2:28, 2:26, 2:29, 2:29
Did an hour of mobility working thru Supple Leopard book. Now heading back to Notre Dame to play golf with my teammates Friday (first time in nearly 25 years) then going to do a tequila and beer AMRAP at our tailgater on Saturday followed by college football. Won’t see a barbell again until Monday. 🙂
Have fun it sounds like a much needed rest from the barbell. 🙂
Sounds like so much fun!!!
Done, laptimes below:
2:11, 2:13, 2:14, 2:19, 2:13
REST 3min
2x500m row average pace 1:50
Nice work on the runs and the row.