Recovery Day
A.
Review Invictus Content from the Week
* How to Approach a Workout
* Q&A: Why Should I know my Maximum Heart Rate?
* The Path To Your Goals Could Be A Short Term Retirement
Do you have a question you’d like one of our coaches to answer? Send them our way! (michele@crossfitinvictus.com)
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 coaches for you to try!
Hydrate Yourself with a Refreshing Suero!
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.
Invictus Boston posted their at home workout yesterday on Instagram – “Big Floyd” to represent BLM For Time – 48:44 1600m Run 30 Burpees 800m Run 20 Burpees 400m Run 10 Burpees 400m Run 20 Burpees 800m Run 30 Burpees 1600m Run Total Run time only – 35:00 (kept the pace light and heart rate and breathing in check throughout) ***For me this was not just to represent BLM..but to represent all of the struggles that are happening across the world in 2020! To all that have been fighting the battles and have won and to those that have suffered… Read more »
Did yesterday’s today, always tough to find the motivation on a Sunday!
Warmup done
A. 30 min clock
3.30 on hand bike
Then AMRAP
5 MU’s
10 HSPU’s
15 KB swing
20 Pistol squats
9+1
Tough one that one especially the first few sets of HSPU’s after the MU’s and 3.30 of hand bike, anyway got it done.
Good job Al! Way to grind man
Felt like a long slog this one!
At home so wanted to get under a barbell with a little weight. Also did my long run for the week on my running training plan on NRC 1) 1 and 1/4 front squat: 10 rounds – Every 90 seconds, complete: -1x 1 and 1/4 front squat (Work up to a max for the day. Goal is to hit at least 100% of your 1 RM squat clean.) 155, 175, 185, 195, 205, 215, 225, 235, 245, 245 (max clean is 255#) Complete as many rounds and reps as possible in 12 minutes of: 3 Strict-Handstand Push-Ups 6 Strict Pull-Ups 12… Read more »
Solid volume on a Sunday ?