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.
Hey coaches,
I am starting to practice BJJ and want CF to supplement. I am currently doing CF Mon, Tues, Thursday. I am planning on rolling on Tuesday, Thursday at least. Any advice you can offer me in terms of combining the two? I don’t want to overtrain. Just looking to have fun, stay in shape, and get some help protecting myself and my family while I’m at it.
Tried approximate Saturday’s team WOD solo with lousy hotel gym equipment. I’ll be away from my home box on vacation this week but will have access to a Crossfit gym near my hotel starting tomorrow.
25 min AMRAP of: 26 medball thrusters @ 14#, 26 medball cleans @ 14#, 26 burpees, 26 sit-ups (14# was the heaviest they had and they only had 1)
3 rounds + thrusters + cleans + 16 burpees