Friday January 4th 2012
Sonya still getting it done while Dennis the soon to be dad gives them a little motivation
WOD
A. For times:
1200 Meter run X 2
rest 5 Min
800 Meter run X 2
rest 3 Min
400 Meter run X 1
rest 1 Min
– Try and keep your split times within 2-3 seconds of each other. Keep track of each round.
Example: 4:01/4:03/2:45/2:43/1:05/1:07
Recovery/Mobility/Flexibility
1 Min/each – Ankle/calve smash on roller or barbell (perform flexion/extension during)
2 Min/each – IT band/quad smash on roller (perform flexion/extension during)
1 Min/each – Banded hip extension/floss with internal rotation of foot
20-30 reps/each – High hamstring floss
2 Min/each – Couch stretch
Competitors Training (Team)
“Active Recovery Day”
A. Mobility WOD (Prep)
2 min/side in each position:
http://www.mobilitywod.com/2011/03/episode-201-better-compression-for-faster-rowing.html
2 min/side in each position – “Super Squat Sequence”:
http://www.youtube.com/watch?v=JBHzXF-mVjY&feature=player_embedded
B. Aerobic Restoration
30-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
AirDyne (keep the pace conversational and relaxed)
Run (focus on mechanics, keep consistent pace)
B. Mobility and Maintenance
**Ruination Class Mobility**
C. Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (ie. rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. Meant to get the blood flowing, muscles activated, and aid in recovery.
