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 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
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.
17.4 today! Got 1 more rep than last year for a total of 168. I wanted a lot more hspus, but fatigue kicked my butt. I have to watch my tiebreak time…i think it was around 11:25. I was about :30 off of my planned pace. Deadlifts took me longer this year. Wall balls faster. Row the same.
202
Full recovery day ✌?
Did “jack” today after strict presses and back squats 12 rounds rx tied pr from December
17.4 today!!
175 reps RX TB: 11:29
Really thought the DL would come faster…but that got tough quick 4:05
Wall balls have never been a favorite…but man I smoked them in under 3 min…felt GREAT
Rowing…nuff said…I’m already slow..but tried to use my already wiped out legs to save my arms for HSPU..4:30
HSPU…wish I had more than 59 seconds…these felt GREAT…I can kip HSPU all day….but can’t do strict to save my life
Overall…satisfied!!
What would be a good equivalent for 55 Cal. Row on a Concept 2, if we were to row on a water rower? I read somewhere that aprox. 800 meters would take as long, but we want to be sure before redoing 17.4. It took as around 5 mins., in average, and we’re not that bad at rowing.
I’m honestly not familiar with how the water rower works but if i find out I will be sure to let you know the equivalent. Ideally I would use the equipment that comes up in crossfit so I would highly recommend investing in a concept 2 rower.