Recovery Day
Mobility and Maintenance
* 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.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

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.

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Mike Slagle
Mike Slagle
March 8, 2020 3:20 pm

It’s good to be back after a week of travel!

I love the Christine wod and I wanted to get most of that work in.
A. Deadlifts at bw
12 @ 215 lbs all UB
21 box jumps all UB

B. Partner Wod from yesterday with my wife.
30 rounds even.
My rounds started off around 45 seconds and went up about 5 seconds after every run.
I was UB on everything except for the last two sets of strict pull-ups. That’s really encouraging for me since the volume usually gets me.

C. Tabata ab work

Candy Olkey
Candy Olkey
March 8, 2020 11:10 am

March 2 WOD Complete Dirty 30 WU + WOD WU! A. E90s for 12 min MU transitions – seated banded strict MU transitions x 3 Power Cleans x 3 – 75#, 85, 95, 105 B. Taken from Fitness Every 4 min for 32 min Run 400m – TM between 8.6-9.3 mph (increased by .1 each round) 16 KB swings – 24kg UB 8 Strict stationary dips – UB Times each round – 2:45 / 2:35 / 2:32 / 2:30 / 2:29 / 2:28 / 2:27 / 2:25 ***Planned on doing some power ABs, but my abs are on fire from… Read more »

Mike Slagle
Mike Slagle
March 8, 2020 3:22 pm
Reply to  Candy Olkey

Nicely done! Strong work on the cleans, and you crushed the metcon. Way to go pushing the pace on the runs and going UB!

I can’t believe you passed on the extra ab work though!

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