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 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.

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Chad G.
Chad G.
May 30, 2016 12:19 pm

Weekends are my chance to workout with the wife so we did 25 min AMRAP (one working at a time):
100 calorie Row
80 Front Squats (185/135) from floor
60 box jumps (30/24)
40 Toes to Bar
20 burpee pullups
…we got 1 Rd + 80 calories on row
…now expecting Murph for tomorrow

Cody Vella
Cody Vella
May 29, 2016 5:50 pm

Hello,

I was wondering if CJ still in fact is programming the competition programming 100% still? I followed Invictus for quite awhile back for almost 2 years and want to start again but want to make sure it’s still CJ programming this.

Thanks!

Cj Martin
Admin
Cj Martin
May 29, 2016 6:54 pm
Reply to  Cody Vella

Not sure why it matters if it’s me or one of the coaches that works in my team since we all sit together to write programs every day, but yes, I still program for the website.

Cody Vella
Cody Vella
May 29, 2016 7:02 pm
Reply to  Cj Martin

Your response seems that you may have been slightly offended by my question. So I do apologize if my question came off sounding rude. I was just wanting to make sure you were at least still involved in the programming of the competition section still as I know how busy you are. I thought maybe you had possibly delagated it to someone else on your staff (Not that that would not be sufficient in doing so) I saw great results while following in the past.

Cj Martin
Admin
Cj Martin
May 29, 2016 7:13 pm
Reply to  Cody Vella

Not offended in the slightest, just protective of the awesome coaches I get to work with every day. I am still very much involved and write all the programs, but I am inspired by ideas I get from the different backgrounds and perspectives coaches like Tino, Nichole, Hunter and Bryan bring to the table. I learn a ton from them every day. It’s awesome to see your name back on here Cody! I followed your results diligently for those couple of years, and look forward to seeing your name pop up in comments again!

Cody Vella
Cody Vella
May 29, 2016 7:22 pm
Reply to  Cj Martin

Thank you so much for the response and apologize for any misunderstanding!

Charlie Odom
Charlie Odom
May 29, 2016 12:27 pm

I know it’s the start of a new cycle tomorrow but also that Murph will most likely be programmed….?
Wanted to see if anyone could tell me, we are doing it at our box tomorrow and I’m hoping the workouts match up!

Matt Irwin
Matt Irwin
May 29, 2016 2:22 pm
Reply to  Charlie Odom

I doubt that we would kick-off a new cycle with Murph. But I would like to know also because my gym is only open for 1 hour tomorrow.

Cj Martin
Admin
Cj Martin
May 29, 2016 6:57 pm
Reply to  Charlie Odom

New cycle will kick off on June 6, 2016. Be safe with Murph!

Charlie Odom
Charlie Odom
May 29, 2016 7:15 pm
Reply to  Cj Martin

Thank you very much CJ for taking the time out to respond! Happy Memorial Day!

Christoph Wahlers
Christoph Wahlers
May 29, 2016 6:49 am

I was at the Olympic weightlifting class today, we did high hang squat cleans and jerks. Was awesome again, I got a lot of cues on the high hang cleans. Getting under the bar is one of my focus points right now, so I was happy that we were working on that today. On the jerks I did a 1RM of 70 kg, which is a 10 kg PR for me. I could have gone even heavier probably, but I was focusing primarily on technique. Nevertheless I’m happy about the PR :).

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Michele Vieux
May 29, 2016 7:44 am

That’s a HUGE PR! Super happy for you!

Christoph Wahlers
Christoph Wahlers
May 29, 2016 8:41 am
Reply to  Michele Vieux

Thanks Michele! But it doesn’t really count cause it’s the second time ever I do jerks :). I’m happy about the progress anyway. I’ll probably hit a new PR every session I do the movements :D.

Samuli Kallio
Samuli Kallio
May 28, 2016 10:14 pm

Hey, is there a new cycle starting in invictus athlete tomorrow? Im thinking about joining.

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Michele Vieux
May 29, 2016 3:22 pm
Reply to  Samuli Kallio

June 5th is when the next cycle starts!

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