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04 Sep WOD – Monday 4 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

Do 1 set every 2 minutes
5 x 3 Back squats @ 80%

 

WOD: AMRAP 15 Minutes
15 Dumbbell Box Step Ups (22.5/15) (24/20)
30 V-Ups
14m Dumbbell Walking Lunge (22.5/15)

 

*You may hold the dumbbell however you prefer for the step ups and lunges.

 

Target Rounds each set: 5+
Minimum Rounds before scaling: 4

 

How to Pace: STEADY! It will be 15 minutes of straight leg pump and gut punches. Be smooth through each station, breathe and establish a sustainable pace within the first two rounds.
How it should Feel: LACTIC ACID PARTY! Everything below your chest line will feel like it’s been pureed in a blender.

 

WORKOUT STRATEGY & FLOW
Dumbbell Box Step Ups: 1 dumbbell, and it doesn’t matter how you hold it, as long as it does not assist in the step up. Try and stay as close to non-stop as possible.
V-Ups: These may be the hardest part of the workout. Aim for fast 10s with a quick break to avoid burning out.
Dumbbell Walking Lunge: Like the step-ups, you can hold any way that feels comfortable. Stay steady and unbroken while focusing on breathing. Don’t pump through to fry your legs before returning to the step ups.

 

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.

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 quiet time, prayer or 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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01 Sep WOD – Friday 1 September 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

5 Box Squat @ 75%
4 Box Squat @ 80%
4 Box Squat @ 85%.
3 Box Squat @ 90%
3 Box Squat @ 95%

 

WOD: For time
50-40-30-20-10
Assault bike calories / Row
GHD sit-ups/ Anchored Situps

 

*Ladies Calories: 40-32-24-16-8

 

 

Target Time: sub 15 minutes
Time Cap: 20 minutes

How to Pace: STEADY! Come out at 75-80% and gradually increase pacing round to round as the reps drop. We’d love a slight uptick in intensity each set so you are finishing at ~90%+ intensity on the last round of 10/8.
How it should Feel: CARDIO and MUSCULAR ENDURANCE! The bike will keep some of this aerobic with the time domain. But the volume of GHDs will add up and make this a core blaster as well.

 

WORKOUT STRATEGY & FLOW
Assault Bike: Pacing is key here. Get in a comfortable position and work to breathe well throughout. Each round you can aim for a 20-30+ increase in pacing in calorie/hour.
GHD Sit Ups: Be smart on GHDs, but if you feel confident then go as big of sets as you can handle! Leg drive and snapping the hands will go a long way to help you cycle well on these!

 

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.

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 quiet time, prayer or 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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31 Aug WOD – Thursday 31 August 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

20 Barbell Back Rack Walking Lunges @ 70%
14 Barbell Back Rack Walking Lunges @ 80%
14 Barbell Back Rack Walking Lunges @ 85%
10 Barbell Back Rack Walking Lunges @ 90%
10 Barbell Back Rack Walking Lunges @ 90%

 

*Sub for Reverse Lunges or DB Walking lunges depneidng on space and class size

 

WOD: Partner Workout
For time:
90m Sled Push (2×20/1×20)/ 45m Plate OVH Walking Lunge 20/10kg
50 Dumbbell Thrusters (2×15/12.5)
90m Sled Push (2×20/1×20)
50 Wall Balls (30/20) (10/9ft)
90m Sled Push (2×20/1×20)
50 Dumbbell Thrusters (2×35/25)
90m Sled Push (2×20/1×20)

*Split all reps as desired

 

90m Sled Push scale: 45m Plate OVH walking lunges (there and back x3)

 

Target Time: sub 13 minutes
Time Cap: 17 minutes

 

How to Pace: CHALLENGE into PAIN CAVE! Come out a little hot and know you can recover while your partner works. Aim to push this one as much as you can and see which partner can handle the handle the longest!
How it should Feel: LACTIC ACID PARTY into PAIN! Get ready to feel the burn! The sled push plus variations of squat and press will have the total body on fire! Switch out as needed and keep the intensity up!

 

WORKOUT STRATEGY & FLOW
Sled Push: The weight here is moderate b/c we want each partner to be able to push it confidently and somewhat quickly. Trade out as much as needed to allow the fastest push overall for each partner.
Dumbbell Thrusters: The weight is dropped from the typical (50/35) to allow for quicker cycling and bigger sets! So don’t drop it more than needed!
Wall Balls: We have everyone’s favorite heavy ball again!! Hip drive will save the shoulders and you can even try transitioning with the ball mid air partner to partner if you’re feeling froggy and want to have some fun!

 

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.

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 quiet time, prayer or 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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30 Aug WOD – Wednesday 30 August 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 65%
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 70%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 75%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 80%
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 85%

 

2 Clean and Jerk @ 65
2 Clean and Jerk @ 70%
1 Clean and Jerk @ 80%
2 Clean and Jerk @ 75%
1 Clean and Jerk @ 80%
1 Clean and Jerk @ 80%

 

WOD: The Chief

5 Sets:
AMRAP 3 Minutes:
3 Power Cleans (60/40)
6 Push Ups
9 Air Squats

 

-rest 1 minute between sets-

 

Target Rounds each set: 4+ Rounds
Minimum reps before scaling each set: 3 Rounds

 

How to Pace: STEADY into CHALLENGE! We want you to work on PACING today! Chief is designed so you can stay moving relatively quickly and consistently round to round. So strategize and work to do that today. Have a goal for each set and try to stay within +/- 5 reps of that each set.
How it should Feel: GASSY and MUSCULAR ENDURANCE! Chief will have you out of breath with the number of reps you can sustain. If you hit a wall, it will likely either be aerobic limitations, or muscle fatigue from the push ups.

 

WORKOUT STRATEGY & FLOW
Power Cleans: This should be light and moveable for quick singles throughout! We want it under 65% of 1RM power clean!
Push Ups: Be smart on these to stay moving each set. If you know 6 isn’t sustainable for unbroken throughout, we are okay breaking from the get go. Have quick shake outs as needed and try to always get back to work ASAP to keep the workout moving.
Air Squats: Smooth unbroken should be the aim. Rather than breaking these and resting. Slow down your rate of cycling to stay moving and rest in transition.

 

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.

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 quiet time, prayer or 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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29 Aug WOD – Tuesday 29 August 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

5 Seated Double Dumbbell Z Press @ 65%
5 Seated Double Dumbbell Z Press @ 70%
5 Seated Double Dumbbell Z Press @ 75%
5 Seated Double Dumbbell Z Press @ 80%
5 Seated Double Dumbbell Z Press @ 85%
*5 Barbell Push Press after each set.

 

*Do a set every minute.
*Warm up to Weight
2 Deadlift @ 75%
2 Deadlift @ 80%
2 Deadlift @ 85%
2 Deadlift @ 85%
2 Deadlift @ 90%
2 Deadlift @ 90%
2 Deadlift @ 90%
2 Deadlift @ 90%

 

WOD: 

90m Sandbag Bear Hug Carry (70/45kg)

 

-into-

 

5 Rounds
10 Chest To Bar Pull-Ups
10 Box Jumps Overs (24/20)

 

-into-

 

100m Sandbag Bear Hug Carry (70/45kg)

 

*Sub Farmers Carry (2×32/24) for Rx’d

 

Target Time: sub 9 minutes
Time Cap: 15 minutes

 

How to Pace: CHALLENGE! This one does not have many places to slow you down substantially so we can push the intensity! Try for bigger unbroken sets and somewhat quicker transitions compared to what you would usually do.
How it should Feel: GASSY! The rep count and distance is low enough that you can push into a lung burner! Try to hold a faster pace each round and stay mentally tough on the bag!

 

WORKOUT STRATEGY & FLOW
Sandbag Bear Hug Carry: Get it in an effective bear hug carry position and don’t stop til you get the distance! Only break to avoid absolute failure!
Chest to bar pull ups: Find a rhythm, keep a great kip and try to go unbroken as long as possible!
Box Jump Overs: We recommend a hop on, then stop off the other side. This will still be fast but use less energy and keep heart rate under control. Use your arms for the swing on the jump and face the same direction each side to avoid turning circles.

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.

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 quiet time, prayer or 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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28 Aug WOD – Monday 28 August 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Front Squat + 3 Back Squat @ 75%
2 Front Squat + 2 Back Squat @ 80%
2 Front Squat + 1 Back Squat @ 85%
2 Front Squat + 1 Back Squat @ 90%
1 Front Squat + 1 Back Squat @ 95%

 

WOD: 

5 minutes of:

200 Double Unders
In remainder of time complete max Handstand Walk in meters

 

–rest 2 minutes —

 

5 minutes of:
200 Double Unders
In remainder of time complete max Handstand Walk in meters

 

Score is total walk in meters

 

Target Reps each set: 240+
Minimum Reps before scaling: 220

 

How to Pace: CHALLENGE into GRIND! We want you to be aggressive here and try to push the unbroken sets as much as you can! It will be over before you know it so don’t slack at any point!
How it should Feel: MUSCULAR ENDURANCE and GASSY!! This is all upper body endurance today (with a bit of heart rate)! We want you to get warm beforehand and try to keep a great position on each movement to maximize efficiency and progress effectively throughout.

 

WORKOUT STRATEGY & FLOW
Double Unders: Here we go! We have a huge set that we want to be as aggressive as we can on these. We are good with you even trying to do a PR on this movement today. Stay smooth, breath, and focus on finding your rhythm for the workout throughout all reps. On the back half you will be fatigued but try to keep the same rhythm as the first half and only break for short rests.
Handstand Walk: Get upside down as fast as you can after the double unders. Try to get a sizeable chunk for you to start and minimize rest time as you come down or transition your turn arounds (i.e. turn at 25ft or 50ft).

 

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.

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 quiet time, prayer or 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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25 Aug WOD – Friday 25 August 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

2 Pause Front Squat + 2 Front Squat @ 75%
2 Pause Front Squat + 2 Front Squat @ 80%
2 Pause Front Squat + 1 Front Squat @ 80%
1 Pause Front Squat + 1 Front Squat @ 85%
1 Pause Front Squat + 1 Front Squat @ 85%
*Pause is for 3 seconds at the bottom.

 

WOD: Strongman
For time
100m Sled Drag (3×20/2x20kg plates)
100m Dual Kettlebell Front Rack Carry (2×24/16)
100m Sled Drag (3×20/2x20kg plates)
100m Single Kettlebell Front Rack Carry (1×24/16) (50m each arm)
100m Sled Drag (3×20/2x20kg plates)

 

Rx’d Sub options for Sled Drag:
30m Back Rack Lunge (60/42) + 25/20 calorie Assault Bike

 

Target Time: sub 18 minutes
Time Cap: 24 minutes

 

How to Pace: CHALLENGE and GRIND! Well, it’s pretty simple, keep moving until the distance is complete, rest and then get back to work.
How it should Feel: MUSCULAR ENDURANCE and GRUNT WORK! Legs and core are on the front line today. Fight through the pain no matter how badly you want to stop and rest.

 

WORKOUT STRATEGY & FLOW
Sled Drag – wrapped around waist and pulling the sled behind you: Lean with the weight and utilize quick, choppy steps to keep the sled moving. Weight will start to get really heavy pretty quickly so get as far as you can, and if you stop, keep it short and sweet on the rest. That final drag will be all heart. Let’s see what you got.
Kettlebell Carry: Your breathing will be pretty heavy during these. Keep your core stable, elbows up, and stay moving (don’t run).

 

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.

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 quiet time, prayer or 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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24 Aug WOD – Thursday 24 August 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

14 Barbell Back Rack Step Ups (7 each leg) @ 70%
12 Barbell Back Rack Step Ups (6 each leg) @ 75%
10 Barbell Back Rack Step Ups (5 each leg) @ 80%
10 Barbell Back Rack Step Ups (5 each leg) @ 85%
10 Barbell Back Rack Step Ups (5 each leg) @ 90%

 

WOD: In a 20 minute window
1000m Row

-then-

15 Rounds of Holleyman
5 Wall Balls
3 Handstand Push Ups
1 Power Clean (102/70)

-then-

Max Bench Press

 

SCORE = number of bench press reps (80-85% of 1 rep max)
Target Reps: 40+
Minimum Reps before scaling: 20

 

How to Pace: GRIND!
Hopefully, your partner is ready to go into battle with you because it’s going to be a lot. Be strategic on how things will be split to sustain a consistent, moderate effort across all stations. Use the first part as the primer, grind through the rounds, and make sure to spot each other on the bench.
How it should Feel: MUSCULAR ENDURANCE and CARDIO! We have a 3-course meal today that will fill you and your partner up where seconds won’t even be an option.

 

WORKOUT STRATEGY & FLOW
Row: Use a set time or distance back and forth that allows for a moderate-push pace effort. Whatever you pick ensures that you and your partner get a solid 1:1 work to rest.
Holleyman (30 rounds): We are going to require breaking this up as 1 round back and forth (15 rounds each) today! This will help us recover and keep the intensity.

 

Bench Press: (This weight should not be more than 80% of 1RM) Regardless of the remaining time, approach with caution. You just went through the gauntlet, so be sure someone is spotting. Weight should be moderately heavy while aiming for 3-5 reps back and forth to start.

 

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.

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 quiet time, prayer or 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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23 Aug WOD – Wednesday 23 August 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 1 minute 30 seconds.

1 Snatch 1st pull+ 1 Power Snatch + 1 Snatch 2nd Pull + 1 Squat Snatch @ 65%
1 Snatch 1st pull+ 1 Power Snatch + 1 Snatch 2nd Pull + 1 Squat Snatch@ 70%
1 Snatch 1st pull+ 1 Power Snatch + 1 Snatch 2nd Pull + 1 Squat Snatch @ 75%
1 Snatch 1st pull+ 1 Power Snatch + 1 Snatch 2nd Pull + 1 Squat Snatch @ 80%
1 Snatch 1st pull+ 1 Power Snatch + 1 Snatch 2nd Pull + 1 Squat Snatch @ 85%

 

*Do a set every 1 minute 30 seconds.
2 Squat Clean and Jerk @ 60%
2 Squat Clean and Jerk @ 65%
1 Squat Clean and Jerk @ 70%
2 Squat Clean and Jerk @ 65%
1 Squat Clean and Jerk @ 70%
1 Squat Clean and Jerk @ 65%
1 Squat Clean and Jerk @ 70%

 

WOD: 21-15-9
Thrusters (42/29)
Bar Facing OTB Burpees
Chest to Bar Pull Ups

 

Target Time: sub 8 minutes
Time Cap: 12 minutes

 

How to Pace: PAIN CAVE!! Push into an uncomfortable pace from the beginning and try to hang on!!
How it should Feel: PAIN!!! These are the 3 movements so many of us “love to hate!” So embrace it today and get it done!

 

WORKOUT STRATEGY & FLOW
Thrusters: Weight should be light enough to go unbroken. Really focus on that hip drive and getting through these with a smooth movement pattern and upright torso.
Bar Facing Burpees: The goal is to stay moving with little to no rest between reps. Pick a pace, stick with it through the majority of the reps and slow down the final 2-3 burpees to allow for a smooth transition to the bar.
Chest to Bar: These are ideally completed in 2-3 sets. Make sure to break these up into smaller, quick sets if needed. Choose wisely when deciding the size of sets you want to take on. Small, quick sets will help prevent burnout from happening in later rounds.

 

 

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.

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 quiet time, prayer or 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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22 Aug WOD – Tuesday 22 August 2023

CROSSFITREST AND RECOVERY

Strength & Skill

*Do a set every 2 minutes.

9 Barbell Strict Press @ 70%
7 Barbell Strict Press @ 75%
5 Barbell Strict Press @ 80%
3 Barbell Strict Press @ 85%
1 Barbell Strict Press @ 90%

*7 Double Dumbbell Push Press (heavy) after each set.

 

Warm Up to weight, then:
*Do a set every 1 minute and 30 seconds.
5 x 3 Deadlifts @ 90%

 

WOD: In a 7 minute window
800m Row
400m Run
Max Double Unders in the time remaining

 

-rest 3 minutes-

 

For Time:
Total Double Unders from workout above
400m Run
800m Row

 

SCORE = double under reps on 1st workout and Total Time

 

Target Reps: 125+
Minimum reps before scaling: 50

 

How to Pace: CHALLENGE!
The goal is to finish at 7 minutes exactly on the 2nd workout for time. Don’t come out hot and get into a cardio hole that you can not recover from. Push your pace with some control and then hammer that 2nd set!
How it should Feel: GASSY and possibly into CARDIO! A lot of up and down, so control your heart rate and empty the tank on that final ski.

 

WORKOUT STRATEGY & FLOW
Row: Approach the first one as moderate to save a little in the tank, while the second ski should start like the first and then attack within the final 200m.
Run: Moderate push pace effort while focusing on relaxing your arms/shoulders. The goal should be under 2 minutes.
Double Unders: Don’t rush your cadence, stick with what’s comfortable and stay light on your feet with a steady breathing pattern.

 

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.

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 quiet time, prayer or 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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