Recovery Day

Did you miss the Coaches Panel Q&A on Zoom this week? Don’t worry – we recorded it! Check it out here!

Review Invictus Content from the week:
* Welcome to the Microbiome
* Ring Straps: Long vs Short
* The Cascading Effect of Action Dominoes
* Q&A: Pull-Ups for Powerlifters

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.

Nutrition Preparation
* Ensure that you have quality foods shopped for in the appropriate quantities to fuel your efforts for the remainder of the week. Here’s a recipe from one of our coaches for you to try!

Grilled Eggplant Salad Recipe

E. 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. Here’s a post from one of our coaches on the topic of affirmations, which can be extremely powerful tools in your Mental Restoration Routine!

Affirmations & Action Steps Pave Your Path

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Candy Olkey
Candy Olkey

May 14 WOD A. AMRAP 30 min – 4 rounds + 40m row 500m Row – 2:16/2:15/2:16/2:16 40 DU – lots of trips 300 Foot Farmers Carry (1 – 16kg and 1- 24kg KB – switching half way) 20 Alt DB Snatch @ 35# – All UB 10 Strict Knee to Elbow (think Id rather do strict T2B) B. Travis’ Ab workout 3 Rounds Hand Plank Shoulder Circles clockwise x 10 Hand Plank Should Circles counter clockwise x 10 Hand Plank Knee to Elbow Hold R x 15s / 30s / 45s Hand Plank Knee to Elbow Hold L x… Read more »

al fraser
al fraser

Did yesterday’s today as well

Warm up done

Mixed it up a bit and did 11km on my hand bike along with 5 burpees and 10 air squats every 3 mins

When I looked at the computer at the end I’d burnt 433cals so a little over the 250! Anyway was good fun to mix it up a bit on a Sunday!

Hunter Maynard
Hunter Maynard

Did yesterday’ workout…
26:45 doing 5K run on my treadmill @ 8.4 mph alternating between a 3 options

Focused on plantar flexion I’m trailing foot and 2:2 breathing

Enjoyed this one!!!

Candy Olkey
Candy Olkey

Great work Hunter! This definitely was a favorite of mine also!