4/18/13 – Thursday

Written by Joey Tudela. Posted in Fitness

WOD

A.
Three sets of:
Walking Lunges with plate held overhead x 20 steps @ 10X0
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
Double-Unders x 20 reps
Air Squats x 10 reps

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
Burpees x 10 reps
Box Jumps x 10 reps

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
Toes to Bar x 5 reps
Push-Ups x 10 reps

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Active Recovery Day
A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
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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Comments (2)

  • jonteregeyo

    |

    First of all, thank you team for getting this feature of the site up and running. I think it’s a great way to have those overseas involved in the action and share their results.

    I involuntarily inducted two of my Marines in into CF and are now WODing with me on a regular basis. I’ll post their results here because they are helping the cause even if they don’t know it.

    A. We each used a 45 lb plate to complete this part.

    B.

    Jon:
    5 rds, 16 DUs
    3 rds, 4 BJs
    7 rds, 5 T2Bs, 2 PUs

    Chris:
    3 rds, 8 DUs
    3 rds, 10 BJs
    6 rds, 1 T2B

    Blake:
    3 rds, 8 DUs
    2 rds, 10 burpees, 6 BJs
    4 rds

    Lastly, because we are all somewhat out of shape, we took 2 min breaks instead of 1 min.

    Reply

    • Joey Tudela

      |

      Nice job bro. Thanks for the push to improve our site. Miss you guys. tell sherri i want to see her name up there lol.

      Reply

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