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March 23, 2014 – Competition, Performance and Fitness

Recovery Day
A.
Open Gym from 11:30am – 2:00pm at Invictus Downtown OR
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

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.

  • Abhishek Jain

    Hey does anyone happen to follow invictus near ft benning?

  • James Casey

    14.4 – 195 reps (tiebreak 10:38 min).

  • Wesley Wonka

    Everyone at the gym did 14.4 today so we redid it too.
    I got 6 more reps than on Friday:212 with tie break of 13:28.

  • Karl

    185!!

  • Sveinug

    14.4 – 188 tie break 11:57. My toes to bar are crap. Ruined everything. Just nedd more training.

  • LP Boudreault

    Redid 14.4
    197 (tie break 10:09) was about 50 seconds faster to get to the muscle ups. Missed 2 reps again (195 on friday). Saw the video and I know how I can improve going forward. I was way stronger on cleans this time.

  • Zog

    14.4: 180 reps, 10:56 tiebreak; gave myself 3 mins for MU, failed 7 attempts

  • Shane McBride (North Central)

    3/22/13 Yesterdays work
    A. 16,15,12
    B. Skipped
    C. 205#16,185# 22,155# 31

    TODAY Conditioning and mobility
    (yesterdays conditioning make up)
    D. Run 400m and 20 burpees
    1. 2:23…1:24 *split on 400m Run
    2. 2:18…1:25*
    3. 2:15…1:23*
    4. 2:11…1:22*

  • Chris MacLean

    Redid 14.4 today :)
    191 with a 10:48 split time.
    Super happy!
    Thanks CJ!

  • Mia Iden Hellesen

    Redid 14.4- Got 2 reps less than on friday. Today it was awful and heavy

  • Raphael Hamad

    Redid 14.4 got 198 with 11:04 split instead of 196 with 11:26 split. I saw on video how awful my muscle up kip is, I’ll try to improve on that.