RECOVERY DAY
A.
Review Invictus Content from the Week
* Macros Won’t Save You
* What Is My Inner Core, and How Do I Use It?
* Let’s Talk Chalk
* Oblique Opener Progressions
* Dirty 30 Warm-Up
Do you have a question you’d like one of our coaches to answer?
B.
Mobility and Maintenance
Using our “Mind Muscle” Video Playlist as a guide:
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.
C.
Nutrition Preparation
* Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week.
Here’s a recipe from one of our members!
D.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends on Zoom or Skype; the key is to engage in activities that make your life full and help you recharge your batteries.
Looking for a great holiday gift idea for your favorite athlete?
5000m row active recovery pace done with nasal breathing
22.40
294 cals
It felt good to move on this cold gray day. I’m also less than 2000m from 1 million lifetime.
Dec 2 WOD Definitely needed some Calf, shine and foot LOVE today!! ✔?❤ Dirty 30 – AB – 3:07 – full dirty 30 – 10:21 ***Definitely not my fastest..but it felt good to move! A. Every 8 min for 32 min 15 Cal AB – 1:36 / 1:33 / 1:53 / 1:56 20 Alt Pistols – all UB 250m Row – 1:04 / 1:06 / 1:10 / 1:11 (ran yesterday..so switched it up) 15 Strict Pull Ups – triples, doubles, singles in R1&2, all singles in R3&4 Round times – 6:10 / 6:20 / 6:13 / 6:22 ***This looked a… Read more »
Good work! That was a fun workout. Smart choice on B too