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March 20, 2014 – Competition

Active Recovery Day
A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY - The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
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…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
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.

  • Hans Olav Uldal

    Guess for 14.4 : 16min AMRAP of : 4 S2OH, 8 T2B and 12 Burpees (just because of the Castro chipper video I would add 16 WB to the triplet :)

  • TS T

    Guess for 14.4
    12 Min AMRAP
    Descending Ladder (30-20-10)
    Ground to Overhead (155/115)
    Wall Ball
    Then
    Max Muscle Ups

  • Bean

    Chipper theory:
    14.4
    18 min AMRAP
    100 WB
    80 burpees
    60 t2b
    40 cleans @135/95
    20 S to OH @135/95
    Max rep bar M/U in remaining time

  • Matt B

    30 mins of Yoga

    14.4=15 min AMRAP

    100 burpees, 80 wall balls, 60 T2B, 40 S2OH, 20MUs

  • Lisa A. Jaster

    AMRAP 10
    30 Cleans @ 95# (women’s weight)
    15 Overbar Burpees
    5 MU

    • Elissa

      I vote for yours! :)

  • Matthew Bonomo

    14.4 prediction
    18 min AMRAP
    150 wall balls
    90 toes to bar
    30 muscle ups

  • David Schroeder

    14.4
    AMRAP 16
    90 BURPEES
    60 TTB
    30 muscle ups

  • Mike Eberts

    14.4
    AMRAP 12
    5-5, 10-10, 15-15, 20-20, 25-25, 30-30 of burpees and TTB
    Then AMRAP muscle ups in the remaining time….

  • Eduardo Parker

    14.4 PREDICTION 20 MIN AMRAP: 30 over the bar burpees, 20 thrusters, 10 muscle ups

  • Rich Winger

    14.4 Prediction

    150 Wall Balls
    90 Toes to Bar
    30 Muscle-Ups

    12min Time Cap

  • Richard Madrid

    14.4 prediction:

    12min AMRAP

    100 wallballs 20/14 to a 9′ target
    75 burpees to 6″ above reach target
    25 muscle-ups

  • Richard Madrid

    14.4 prediction

    12min AMRAP

    100 wallballs 20#/14# to 9′ target
    75 burpees to a 6in above reach target
    25 muscle-ups

  • Guillermo Silva R

    14.4 is a 17 min AMRAP of
    40 burpees to 6″ target
    135 FTOH x 30
    30 Burpees
    155 FTOH x 25
    20 Burpees
    185 FTOH x 20
    10 burpees
    205 FTOH x 10
    5 Burpees
    225 FTOH max reps

  • Paulo

    Has March 21 blog for Competition posted yet?

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