Two of the 3 Golden Tickets remain! Buy now for your chance to win!
Two of the 3 Golden Tickets remain! Buy now for your chance to win!
RECOVERY DAY
A.
Review Invictus Content from the Week
* 5 Tips for Improved Efficiency on The Burpee Box Jump-Over
* Nutritional Case Study: A Vegetarian Who Wants to Gain Lean Mass
* Pat Vellner on the Invictus Mindset Podcast: Optimizing Balance
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:
* 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.
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 Good’s Meal Prep Pro Tip: Check out your local butcher shop to see what prepared meats and other foods they have ready to grab and go or grab and reheat. A favorite in our house is smoked brisket and we use it in tacos, on baked potatoes, alongside salads, and more. Since it’s already cooked, you can eat it hot or cold and it’s easy to reheat in the microwave. Just slice it up and take it with you!
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 Visualization on Progressive Relaxation!
5k row challenge day 23/25
Nasal breathing
22:55
291 cals
Time to rest and watch March madness!
Yesterdays WOD – Modified
3 Rounds for time – 38:42
15 Cal Row – 1:02 / 1;08 / 1:04
15 Strict Ring Dips – 6/5/4 all rounds
30 Alt DB Snatch – UB all
15 Burpees over the Erg – UB all
15 Strict Stationary Dips – 9/ 6 all rounds
30 KBS – UB all rounds
15 Cal AB – 1:48 / 1:43 / 1:34