RECOVERY DAY

A.
Review Invictus Content from the Week
* Who Should be Considered an Athlete?

* Skipping Dinner to Lose Weight?

*Holiday Travel Workouts

*The Relationship Between Fixed Mindset and Effort

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:
(The playlist is updated weekly! Check out the new 30-40 minute classes with a focus!)

* 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.

OR – Check out @invictus_mobilitytraining

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.

Banana Bread Oatmeal Recipe

D.
1-YEAR ANNIVERSARY MINDSET PODCAST
CrossFit Games Legend, Dan Bailey

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Mugu
Mugu
November 21, 2021 3:31 pm

Yesterday’s 4 rounder
22:46 RX

Mike Slagle
Mike Slagle (@mike_slagle)
November 21, 2021 10:40 am

I did yesterday’s at a relatively slow pace as I recover from being sick. I also did it as a 20 min amrap too. Subbed 500m row too.

3+9 air squats

It’s nice to be able to move, but I can definitely tell the time I missed.

Last edited 8 days ago by Mike Slagle
Candy Olkey
Candy Olkey (@clolkey)
November 21, 2021 9:29 am

Nov 20 Wod Great WU!!!! A. 4 Rounds for Time 40 Air Squats – all UB 30 KB swings @ 16kg – all UB 20 Push Ups – 15/5 all rounds 10 GHD full ext sit ups – UB 400m Run – TM (total run time 9:10) 23:28 (splits – 5:50 / 6:02 / 6:06 / 5:30) B. Rowvember Day 21 “Simple is Easy.pt2” Row 12min (6min @ 20spm / 6min @ 26spm) Rest 3 min 12min (6min @ 20spm / 6min @ 26spm) 1194m/65cal , 1224m/67cal , 1197m/65cal , 1232m/68cal Total – 4847m / 265cal Getting way betterererer at… Read more »

Mike Slagle
Mike Slagle (@mike_slagle)
November 21, 2021 10:41 am
Reply to  Candy Olkey

Great work! This metcon kicked my butt. Isn’t it fun to see improvement on the rower?!?

Mugu
Mugu
November 21, 2021 3:31 pm
Reply to  Candy Olkey

Nice job on the fast finish