RECOVERY DAY
A.
Review Invictus Content from the Week – August is Athlete Education Month!
* Microbes and Your WOD
* The Farmer’s Carry – A Super Beneficial Yet Underused Exercise
* How to Become a Wall Baller in 3 Simple Steps
* Mind Muscle Class: Long Lunge Hold & Ankles
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 is updated weekly! Check out the new 30-40 minute classes with a focus. Over 150 videos to choose from!)
* 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.
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:
Sometimes You Win And Sometimes You Learn featuring 5X CrossFit Games Athlete Bethany Shadburne
My buddy’s workout JJ.
This one is named after my youngest
It tastes better than peaches
J.J.
21-15-9 reps for time.
Forehand pull-ups,
Chin-ups,
Strict ring dips,
handstand push-ups,
2100-1500-900 meter run
33:29
31:03 walk for 2 miles on the treadmill
Then 20 min of stretching and foam roller.
Yesterday’s WOD…thinking it would be a fun day Sunday one…NOT…so deceiving!!! This got rough real quick..and you know it’s to hot and humid when you look forward to getting back on the bike each round to just feel the breeze on you drenched skin!!! 5 Rounds for max reps RX Solo 60s AB Cals – 11.3 / 11.1 / 11 / 9.6 / 9.5 60s Burpees to 6″ target – 12 / 14 / 11 / 12 / 12 60s Hang Power Snatch @ 65# – 10 / 10 / 9 / 8 / 8 60s DB Renegade Rows @… Read more »
… week ran away from me so mixed and matched some catch-up.
A. OT2M for 14 min – C&J warm-up: 95-115-135-155-175-185-195
B. OT90S for 6 min – C&J 1.1: w/ 195
C. OT2.5m for 15 min – Back Squat: 225×5, 250×3, 285×1, 265×3, 245×5, 225×8
… felt better than last week – have a good weekend folks.