RECOVERY DAY
A.
Review Invictus Content from the Week – August is Athlete Education Month!
* What’s Going On Inside Your Gut?
* What is VO2 MAX & Why is it Important to a Training Plan?
* What Does it Mean to be Not That Great?
* Is Your Diet Too Extreme?
* Mind Muscle: No Equipment Class
Do you have a question you’d like one of our coaches to answer?
B.
Mobility and Maintenance
Using our “Mind Muscle” Video Playlist as a guide:
(The playlist has over 150 videos and is updated weekly! Check out the new 30-40 minute classes with a focus!)
* Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.
OR – Check out @invictus_mobilitytraining
C.
Nutrition Preparation
* Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week.
Here are some meal prep strategies for you to try!
D.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends on Zoom or Skype; the key is to engage in activities that make your life full and help you recharge your batteries.
Listen to the latest Invictus Mindset Podcast for inspiration:
Dive into Challenges with Adaptive CrossFit Games Champion Casey Acree
Yesterday’s
0-5 3:38
5-10 4:15
10-15- 2:20
15-20 (55 reps) finished the last 20 after
20-25- 4:13
25-30 4:20
1000m Nasal breathing only run A. 3 Sets for quality – 10# DBs 5 DB curls 5 Half up DB curls 5 Half down DB curls 5/arm DB curls with opp. arm iso hold at 90* 5 Single arm OH tricep ext 5 single arm OH tricep ext with opp arm iso hold 5 both arm OH tricep ext B. 3 Sets for Quality 10 Narrow Stance Landmine Squats @ 95# 20 Alt Landmine low cossack squats @ 55# 10 Hip width leg press @ 435# 10 Leg ext @ 90# 10 Hamstring curls @ 60# C. Buy in 3… Read more »