RECOVERY DAY
A.
Review Invictus Content from the Week
* Coach’s Tips: Creating Your CHIMA
* How to Adjust Caloric Intake While Injured
* Are You a Good Soldier?
* MV Shook – Committed to Accomplishing Dreams
* Ab Accessory Work
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!)
* 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.
M’S Sugarless Seaweed Salad Recipe
D.
Mindset Podcast
Wodapalooza Legend, Pat Vellner
Jan 13 Wod
Great WU with lots of extra stretching and mobility
SUPER D DUPER cold in NY even in the garage with heater…really hard to breath!
5 Rounds for time – 49:35 (4R+75m run at 40:00 min mark)
400m Run – TM 6.3mph (total run time 23:52)
15 Cal AB – 1:37/1;53/2:00/2:10/2:43
15 T2B – UB
400m Run – TM 6.3mph
40 AS – UB
***That last AB was brutal..just tried to keep the breathing under control so that I could move right on to the T2B.
Great job pushing through all of that! It was pretty cold here yesterday as well, but I got a break each round with my rower in the basement.