Recovery Day
A.
Open Gym from 11:00 a.m. – 1:00 p.m. at Invictus Point Loma OR
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
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.
Meant to rest but my fiancee dragged me to the gym to “teach her to CrossFit”.
Ended up working technique with some High Hang Snatches.
3 Reps each, for different number of sets:
4×45, 3×75, 2×95, 1×100, 1×105
Had Lauren do a modified Christine:
3 rounds of 350m row, 12 deadlifts at 45#, 21 box step-ups.
https://www.crossfitinvictus.com/wod/march-24-2015-performance/
A) MU – 3/3/2/2/1 [need to work on stinging them together]
Pushups – 18/15/15/13/13
TTB – 15/13/11/11/10
B) 9:25 RX [Russian KBS]
When will the regional prep programming be available to purchase?
Working on it now Dylan. We will likely get the link to sign up posted on Monday or Tuesday, and the program will officially start on Friday. I want all athletes – those moving on to regionals and those who are not – to take a few days to relax and recover from the five weeks of the Open. There will still be training posted, but it will be more of a transition week designed to get athletes mentally and physically restored.
Redid 15.5 – 10:55 today (vs. 12:59 on Friday)
Nice job, Brooke! How did you attack this differently?
Thank you!
More mental preparation was honestly the key for me. On Friday I mentally gave up early on. Today I went in with a game plan for the thrusters unlike last time (I did 15/12, 11/6/4, 8/7, 9) and I changed my rowing technique so that I was using primarily my arms rather than my legs. Rowing and thrusters are two movements I HATE so I just tried to stay calm and keep a steady pace. Thanks again! 🙂