RECOVERY DAY

A.
Review Invictus Content from the Week
* Which Type of Strength is Most Important in CrossFit?
* The Most Revealing Test in CrossFit
* Q&A: Which Muscles Should I Feel in the Push-Up?
* Q&A w/ Dr. Nick of SteadyMD (High BUN in Blood)
* 8-Week Strength Online Program Guide

Do you have a question you’d like one of our coaches to answer? Send them our way! ([email protected])

B.
Mobility and Maintenance
Using our “Mind Muscle” Video Playlist as a guide:
* 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.

Interested in joining the online Mind Muscle Class? Be notified when registration opens!

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’s a recipe from one of our coaches for you to try!

Fancy Fritz’s Fabulous Selenium-Packed Snack

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.

Check out this Invictus Guided Meditation for Restorative Sleep

E.
Prepare for Gains!
On Monday, several of our online programs are starting new training cycles. Now is the time to think about how you can improve your training to approach 2021 as if 2020 never happened. Which of our online programs are we talking about?

Invictus Athlete (see below for an overview of the upcoming cycle)
Invictus Masters
8-Week Strength
Invictus Competition

Can’t decide which one you need? Make sure to read: Which Type of Strength is Most Important in CrossFit?

If you still have questions, hit us up with them at [email protected]!

 

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Amber Wilkie
Amber Wilkie
August 9, 2020 2:56 pm

Yesterday’s workout

AMRAP – 30 minutes
1:1 work rest ratio
15 cal row
12 DL 105#
9 H. Power clean
6 S2O

4 rounds + 8 calories
Each round 11 DL drop + 1 DL & 8 H. Power clean drop + 1 H. Power clean & 6 S2O
3:33, 3:31, 3:30, 4:11, 8 calories

I really don’t like DT but it’s probably the one benchmark/hero wod I’ve done the most.

Also, I’m really struggling with finding time to workout between sea duty, 2 kids, husband gone on deployment.

Candy Olkey
Candy Olkey
August 9, 2020 8:42 am

Yesterday – Fitness version modified GREAT WU….kinda felt like it should have been the workout though! Used 16kg for all windmills and turkish get ups. A. Every 5 min for 30 min 12 Cal AB – 1:09 / 1:01 / 53s / 48s / 47s / 45s 12 KB swings @ 16kg – all UB 12 Goblet squats @ 16kg – all UB 12 Single Arm DB push press (6 each arm) – set DB down between arms Round times – 3:05 / 2:45 / 2:32 / 2:27 / 2:20 / 2:17 ***Had to push so hard on the last… Read more »

Mike Slagle
Mike Slagle
August 9, 2020 11:11 am
Reply to  Candy Olkey

I didn’t see the fitness version, but that looks fun. I like how you attacked the AB as you went on. Take care of yourself with those cramps. I’ve had to note my hydration as well as getting back to other aspects of recovery. I’ve gotten lax on stretching, foam rolling, and mobility work.

Candy Olkey
Candy Olkey
August 9, 2020 11:51 am
Reply to  Mike Slagle

Haha…i hadn’t thought of that….we had a few…and by a few I definitely mean a lot of drinks at a friends lake cottage last night…probably a little dehydrated. Makes sense now…definitely indulging in lots of water today!!!

Al F
Al F
August 9, 2020 11:43 am
Reply to  Candy Olkey

Awesome work going quicker in each round Candy! 👊

Mike Slagle
Mike Slagle
August 9, 2020 7:08 am

30 min row session with nasal breathing

6686 m
2:14.6 500m pace

I wanted to do a full 10k, but I ran out of time for that.

Candy Olkey
Candy Olkey
August 9, 2020 8:33 am
Reply to  Mike Slagle

30 min of nasal breathing on the rower Mike? Wow that’s impressive!! I will say that out of everything I’ve done with nasal breathing…rowing is the lesser of the evil…I think because you can settle into a nice pace and just somewhat relax…but I’m still super impressed…I don’t know that I’d be patient enough to do it and definitely not as well as you!

Mike Slagle
Mike Slagle
August 9, 2020 11:08 am
Reply to  Candy Olkey

Yeah, I was able to hit a rhythm early on, and that pacing isn’t difficult for me to maintain on the rower. For me it was an opportunity to focus on my breathing and build my longer domain conditioning. I probably need to do that once a week when I’m able.

Al F
Al F
August 9, 2020 11:42 am
Reply to  Mike Slagle

Fair play for even attempting 10k Mike, I’d have been bored after the first 500m!!

Al F
Al F
August 9, 2020 4:38 am

Did yesterday’s today Next location for a week in the north west of 🇩🇰, out in field (literally!) for a week as no gyms anywhere near. Warmup 800m run Waiter carry’s done with 24&20kg KB, 1 in each hand Windmills and Turkish getups done with 20kg KB Burpee broad jumps done A. AMRAP 30 mins 15 cal run 12 DL’s @20+24kg 9 HPC as above 6 S2OH as above 9rds + 4 cals Had to change a few things around as I was on my own in a field with limited equipment, but instead of resting I just carried non… Read more »

Mike Slagle
Mike Slagle
August 9, 2020 7:09 am
Reply to  Al F

That’s absolutely crushing that wod! You’re a machine Al! Enjoy the rest of your holiday.

Al F
Al F
August 9, 2020 11:38 am
Reply to  Mike Slagle

Thanks Mike appreciate it, set myself up in the corner of the field and slugged it out for 30 mins!!

Candy Olkey
Candy Olkey
August 9, 2020 8:34 am
Reply to  Al F

OUTSTANDING Al!!

Al F
Al F
August 9, 2020 11:40 am
Reply to  Candy Olkey

Thanks Candy, changed it up a bit and it’s quite nice to be able to train outside this far north!!