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March 27, 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.

  • Alex Serrano

    Open 14.5 -> AMRAP 7 Minutes:

    3 Thrusters (100lbs / 75lbs)
    3 Burpees jump over the bar
    6 Thrusters (100lbs / 75lbs)
    6 Burpees jump over the bar
    9 Thrusters (100lbs / 75lbs)
    9 Burpees jump over the bar
    (…)

  • Brent Lykens

    14.5 12 min AMRAP

    3 thrusters (100#)
    3 burpee over bar
    3 HSPU
    6 thrusters
    6 burpee over bar
    6 HSPU
    9 and so on.

  • zach

    40 min airdyne
    14.5
    10:00 amrap
    30 thrusters @75
    30 thrusters @135
    30 thrusters @ 165
    30 thrusters @205
    if you finish the thrusters max burpees to a 6″ target
    God I hope I’m so very wrong

    • Chris Jeffers

      Although that workout would be painful, I would like that one.

  • Lisa A. Jaster

    14.5 – I will be different
    AMRAP 6
    ManMakers – 25# DB for women and 40# for men.

  • Peyton

    14.5 guess- 7 min AMRAP Fran, then remainder of time ME burpees. Score is number of burpees

  • Geno Finn

    14.5
    7min AMRAP
    3 SDHP 95/75
    6 Burpees
    9 Ring Dips

  • Nicola Madio

    14.5
    AMRAP 15

    15 STO 95/65
    20 burpees over the bar
    15 STO 115/85
    20 burpees over the bar
    15 STO 135/105
    20 burpees over the bar
    15 STO 155/115
    20 burpees over the bar

    HSPU max reps

  • colin ahern

    14.5
    AMRAP 18
    50 back squats (135/95)
    40 burpees over bar
    30 shoulder to overhead (135/95)
    50 front squats (95/75)
    40 burpees over bar
    30 shoulder to overhead (95/75)

  • Podeque

    14.5

    4 min to complete:
    30 thrusters @45#
    20 burpee over bar
    10 pistols

    If complete, becomes 8 min AMRAP. Etc.

  • Devan Hussey

    14.5
    12 Min Amrap
    10 Thrusters (100 lbs)
    10 Burpees Over Bar
    20 Thrusters
    20 Burpees…etc.
    Following this order

  • Stephen Volk

    14.5
    15 min amrap
    5 front rack lunges (5 each leg)
    10 Thrusters 100lbs
    15 bar over burpees

  • Rich Winger

    14.5

    4 min AMRAP to complete:

    15 Thrusters (100#)
    10 HSPU
    15 Thrusters
    10 HSPU
    15 Thrusters
    10 HSPU

    If finish before 4min. you have 8 min. to complete 3 more Rounds

  • Justin Parro

    14.5
    4 Min to complete:
    21-15-9
    Thrusters (100/65)
    Burpee over bar

    If complete within 4, time cap extended to 8 to complete another 21-15-9, and so on.

  • Brianna Neumann

    14.5
    17min amrap

    30 burpee over bar
    30 thrusters 105/65
    30 burpee box jump
    20 thrusters 135/95
    30 lateral bar burpee
    10 thrusters 165/125
    Max burpee bar muscle up

  • Wesley Wonka

    Come on 7 min amrap burpees!!!!

  • Michael Needleman

    14.5
    Inverted Burpees and thrusters

  • Russell Youngblood

    14.5
    7min amrap of thrusters 115/95

  • Richard Madrid

    14.5
    AMRAP 17mins:
    30 thrusters 75#/55#
    40 burpees to 6″ above reach target
    30 thrusters 105#/85#
    30 burpees to 6″ above reach target
    30 thrusters 135#/105#
    20 burpees to 6″ above reach target
    AMRAP thrusters 165#/135#

  • Mia Iden Hellesen

    14.5:
    15min AMRAP
    Do 5 burpees over the bar every minute and thrusters (60/40kg) the remaining time.

  • Chris Risenmay

    14.5 Prediction

    5 mins max reps burpees
    5 mins max reps thrusters 100#
    5 mins max reps kettlebell swings 53#
    score is total reps

  • Aaron Beatty

    2 rounds – 60 cal airdyne, 1000m row.

    14.5 – Annie Thorisdottir

  • Nick Penizotto

    Cj youre a genius my friend

    • Paul Raia

      2 days ago backwards haha

  • Bryan St. Andrews

    A. 10 min AD, 10 min row, 10 min constant movement w/ crawls, carries, d/u, etc.
    B. gravity boots for 5 min, rolling, stretching and yoga class
    C. salt bath and 1 hour marcpro on legs