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October 20, 2013 – Competition, Performance and Fitness

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 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.

  • Zog

    Got a workout in this am, going to Cabo in two days for a short hiatus, getting some work done prior.

    Fridays BP work:
    225#x6/ 235×4/ 245×2/ 235×5/ 245×3/ 285×1(FAIL)/ 267×1

    Did Back Squats, same scheme:
    225#x6/ 245×4/ 275×2/ 245×5/ 275×3/ 295×1

  • Graham Doody

    Did yesterday’s WOD today. Busy with work and kids indoor soccer.
    A. Up to 225. Too much talking.
    B. Lift up Luke – 5 rds. Rd 4,5 broke pull-ups. PC and DU touch and go and UB
    C. 2:26,2:28,2:29,2:30,2:32,2:30,2:29,2:34,2:33,2:30. Happy with the effort. Times we’re slow. Time to measure our 400!

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