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.

  • Pedro Trigo

    Hi! Exist any app to follow wods?? Thanks

    • Joey Maltais

      I use beyond the whiteboard to track the wods, they are added automatically

      • Pedro Trigo

        Any free?

  • Candy Olkey

    A. 3 Rounds
    5 Wall Climbs
    Max HS Hold (forehead & nose on wall) 1:05 / 50s / 50s
    Rest 2 min between sets
    ***10 Alt Pistols between sets (bw / 10#, 20# in goblet hold)
    B. 3 Rounds
    5 SHSPU
    Mas HS Hold 1:15 / 1:25 / 1:28
    Rest 2 min between sets
    ***10 Roll to candlestick between sets
    C. Max Alt Shoulder Taps – 43
    D. Run 5 Miles – 38:41
    On treadmill between 7.5 – 8.6 mph
    Incline between 50-75% every 2 min for 2 min
    (2.5 mile – 19:30 / true 5K – 24:35)

    • Joey Maltais

      Wow shoulders must be toast! Awesome work! Don’t forget to squeez in a rest day now!

  • thelonghorn

    36th B-day today. Celebrating 21 years of weight lifting, so I did the annual fitness exam:

    Fran- 21-15-9 Thrusters 95#/ pull-ups – 4:23
    Rest 10min
    21-15-9 deadlift 225#/ burpee over bar – 7:02
    Rest 10min
    Grace- 30 C&J 135# 4:43

    Not 100% today but such is life, happy new year everyone!

    • Chad Evans

      Happy birthday! Crushed today it like you’re 26!

      • thelonghorn

        Thanks!

    • Ryan Bliss

      Happy birthday, longhorn!

      • thelonghorn

        Thanks!

    • Joey Maltais

      Wow crushed it my friend! Happy belated birthday! I like your fitness test

  • Bruno Brousmiche

    Rest day

  • Brooke Fusco

    Dropped into CrossFit SOMA and made up most of Saturday’s work

    A. 205×2 sets, 210×6 sets, 215×4 sets

    B. Up to 105 for no hook/no feet (and no lifters 😢 lol)
    105# for 12 min EMOM – super easy

    C. Skip

    D. 5+20 (245 reps); 264 reps in 2014 with 3 extra min
    110 burpees
    1613 meters

    Traveling all day tomorrow to fly back home. Excited to get home and get back into a routine.