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.
Did another 12 days of Christmas at 95lb barbell
1 wall walk
2 chest to bar pullups
3 snatches
4 OHS
5 power cleans
6 push press
7 front squats
8 pushups
9 bar facing burpees
10 double unders
11 deadlifts
12 thrusters
34:17
Looking back, I should have done 115 probably
3 rounds for time of
30 calorie row
3 rounds of strict Cindy
5 pullups
10 pushups
15 squats
25:50
Been off from crossfit since finishing the comp on Wednesday, soccer Thursday. Felt good to move again.
Every 5 minutes, for 35 minutes (7 sets) for times:
Row 500 Meters
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups
3:23/3:23/3:29/3:33/3:35/3:50/3:52
My pull was still fatigued from the comp, now time to mow the yard on Christmas Eve… only in south Texas!
Rest day