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	<title>CrossFit Invictus Blog &#187; Rest and Recovery</title>
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	<link>http://www.crossfitinvictus.com/blog</link>
	<description>Redefining Fitness</description>
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			<item>
		<title>Wednesday, April 21, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/04/wednesday-april-21-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/04/wednesday-april-21-2010/#comments</comments>
		<pubDate>Wed, 21 Apr 2010 05:04:20 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Rest and Recovery]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2245</guid>
		<description><![CDATA[Workout of the Day:
Four sets of:
Shoulder Press x 4-6 reps
Rest 90 seconds
Weighted Pull-Ups x 2-3 reps
(if you don&#8217;t have weighted, do strict; if you don&#8217;t have strict, work negatives)
Rest 90 seconds;
and then,
Three rounds for time of:
Handstand Push-Ups x 10 reps
20-Yard Burpee-Broad Jumps
400 Meter Run
Hot or Cold . . . What&#8217;s the Right Choice?
Written by Invictus [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/04/wednesday-april-21-2010/feed/</wfw:commentRss>
		<slash:comments>4</slash:comments>
		</item>
		<item>
		<title>Wednesday, March 16, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/03/wednesday-march-16-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/03/wednesday-march-16-2010/#comments</comments>
		<pubDate>Wed, 17 Mar 2010 05:00:48 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Rest and Recovery]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2102</guid>
		<description><![CDATA[Workout of the Day:
15 minutes to work up to and achieve a new best snatch;
and then,
As many rounds as possible in 12 minutes of:
15 Kettlebell Swings (24/16 kg)
15 Broad Jumps (6&#8242;/5&#8242;)
30 Double-Unders
(Do you have your own rope?  If not, please consider purchasing one that you can custom fit to your height and preference.  We sell [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/03/wednesday-march-16-2010/feed/</wfw:commentRss>
		<slash:comments>5</slash:comments>
		</item>
		<item>
		<title>Tuesday, March 16, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/03/tuesday-march-16-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/03/tuesday-march-16-2010/#comments</comments>
		<pubDate>Tue, 16 Mar 2010 05:35:12 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Rest and Recovery]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=2098</guid>
		<description><![CDATA[Workout of the Day:
Five sets of:
Front Squat x 3 reps
Rest 90 secondsRing Dips x as many reps as possible
Rest 2 minutes;
and then,Three rounds for time of:8 x Front Squat (use 85-90% of 3-RM)400 Meter Run(This workout is called “The Litvinov Workout” after Sergey Litvinov, a 196 lb. Olympic thrower who did this workout with 405 [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/03/tuesday-march-16-2010/feed/</wfw:commentRss>
		<slash:comments>7</slash:comments>
		</item>
		<item>
		<title>Tuesday, February 16, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/02/tuesday-february-16-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/02/tuesday-february-16-2010/#comments</comments>
		<pubDate>Tue, 16 Feb 2010 05:15:09 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Rest and Recovery]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1994</guid>
		<description><![CDATA[Workout of the Day:
Five sets of:
Push Press + Jerk
Rest 90 seconds
Toes to Bar x 12 reps
(perform slow and controlled, without any kip, if possible)
Rest 3 minutes;
and then,
For time:
30 Burpees
800 Meter Run
20 Burpees
400 Meter Run
10 Burpees
200 Meter Run
Stressed Out?
Written by Nichole DeHart
Headaches, muscle tension, digestive problems, irregular or rapid heartbeats, sleep problems, frequent colds and infections [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/02/tuesday-february-16-2010/feed/</wfw:commentRss>
		<slash:comments>6</slash:comments>
		</item>
		<item>
		<title>Monday, January 11, 2010</title>
		<link>http://www.crossfitinvictus.com/blog/2010/01/monday-january-11-2010/</link>
		<comments>http://www.crossfitinvictus.com/blog/2010/01/monday-january-11-2010/#comments</comments>
		<pubDate>Mon, 11 Jan 2010 02:21:28 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Coaching Cues]]></category>
		<category><![CDATA[Prehab]]></category>
		<category><![CDATA[Rest and Recovery]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1848</guid>
		<description><![CDATA[Workout of the Day:
Snatch
Use 10-15 minutes to find your new one-rep max
and then,
“The Chief”Max rounds in three minutes of:135/95 lb. Power Cleans x 3Push-Ups x 6Squats x 9Rest one minute.  Repeat for a total of five cycles.

How To Get A Better Rack
Written by Calvin Sun
The rack position is the source of much pain and frustration [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2010/01/monday-january-11-2010/feed/</wfw:commentRss>
		<slash:comments>12</slash:comments>
		</item>
		<item>
		<title>Thursday, December 17, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/12/thursday-december-17-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/12/thursday-december-17-2009/#comments</comments>
		<pubDate>Thu, 17 Dec 2009 06:20:27 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Rest and Recovery]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1750</guid>
		<description><![CDATA[Workout of the Day:
Pendlay Row
5-5-5-5
(Thanks as always to our friends at Catalyst Athletics for the great instructional videos.)
and then,
For max reps:
3 minutes of Burpee-Pull-Ups
1 minute of Rest
3 minutes of Anchored Sit-Ups
1 minute of Rest
2 minutes of Burpee-Pull-Ups
1 minute of Rest
2 minutes of Anchored Sit-Ups
(Keep track of burpee-pull-up and sit-up numbers separately and record both.)
More On [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/12/thursday-december-17-2009/feed/</wfw:commentRss>
		<slash:comments>7</slash:comments>
		</item>
		<item>
		<title>Wednesday, December 16, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/12/wednesday-december-16-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/12/wednesday-december-16-2009/#comments</comments>
		<pubDate>Wed, 16 Dec 2009 07:05:42 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Rest and Recovery]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1745</guid>
		<description><![CDATA[Workout of the Day:
Triple Jump Test - from a standing position, perform three consecutive broad jumps with no pause between them
Perform 3-5 attempts to find your max distance for the standing triple jump
and then,
Four rounds for time of:
8 Thrusters (135/95 lbs.)
400 Meter Run
I am not sure how to properly address the unfortunate news that CrossFit NorCal [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/12/wednesday-december-16-2009/feed/</wfw:commentRss>
		<slash:comments>14</slash:comments>
		</item>
		<item>
		<title>Friday, October 2, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/10/friday-october-2-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/10/friday-october-2-2009/#comments</comments>
		<pubDate>Fri, 02 Oct 2009 05:05:07 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Anatomy/Physiology]]></category>
		<category><![CDATA[Rest and Recovery]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1448</guid>
		<description><![CDATA[Workout of the Day:
Power Clean
3-2-1-1-1
and then,
On the minute, every minute, for 12 minutes:
2 Power Cleans (use 80% of today&#8217;s 1-RM)
5 Pull-Ups

Scalenes and Rhomboids &#8211; Part Two
Written by Mike Hom 
In yesterday&#8217;s blog post, I touched on the scalene neck muscles as a (mostly guaranteed) cause of discomfort and knotting in the upper back, shoulder, and [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/10/friday-october-2-2009/feed/</wfw:commentRss>
		<slash:comments>6</slash:comments>
		</item>
		<item>
		<title>Thursday, October 1, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/09/thursday-october-1-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/09/thursday-october-1-2009/#comments</comments>
		<pubDate>Thu, 01 Oct 2009 05:47:46 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Anatomy/Physiology]]></category>
		<category><![CDATA[Rest and Recovery]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1443</guid>
		<description><![CDATA[Workout of the Day:
Seven rounds for time of:
200 Meter Run
10 Ring Rows
15 Box Jumps

Scalenes and Rhomboids &#8211; Part One
Written by Mike Hom
I have recurring knots that line the inner edge of my right shoulder blade which not only irritate me but can become rather painful on certain days. Kelly Starrett, otherwise known as Dr. K-Star [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/09/thursday-october-1-2009/feed/</wfw:commentRss>
		<slash:comments>6</slash:comments>
		</item>
		<item>
		<title>Monday, September 28, 2009</title>
		<link>http://www.crossfitinvictus.com/blog/2009/09/monday-september-28-2009/</link>
		<comments>http://www.crossfitinvictus.com/blog/2009/09/monday-september-28-2009/#comments</comments>
		<pubDate>Mon, 28 Sep 2009 03:54:38 +0000</pubDate>
		<dc:creator>cj</dc:creator>
				<category><![CDATA[Workout Of The Day]]></category>
		<category><![CDATA[Rest and Recovery]]></category>

		<guid isPermaLink="false">http://www.crossfitinvictus.com/blog/?p=1425</guid>
		<description><![CDATA[Workout of the Day:
&#8220;Chelsea&#8221;
Perform the following on the minute, every minute, for 30 minutes:
5 Pull-Ups
10 Push-Ups
15 Squats
(If you fail to complete a round within the minute, rest two full rounds before resuming. Record total number of rounds completed.)
Training with Injuries: The Psychological Reasons
Written by Mark Riebel 
Not only do you have to face the pain [...]]]></description>
		<wfw:commentRss>http://www.crossfitinvictus.com/blog/2009/09/monday-september-28-2009/feed/</wfw:commentRss>
		<slash:comments>9</slash:comments>
		</item>
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