Do whatever you will, but first be such as are able to will.
~ Friedrich Nietzsche
Spectac day with my team! Dolphins swim, swim, swim. One more week, taper, taper, taper. Champs & fun! It was much warmer in Grass Valley than I expected. Stayed hydrated, however, this meet took a little more out of me than usual.
After a little rest and Olympic viewing ... it was time to get some active recovery and mobility on.
Oh yeah! Great template, I will continue to use this on actual active recovery days with my specific choice of recovery ;)! Based on the programming, these days will now be in place of rest days throughout the competition year. Gulp ;). They don't look too intimidating though, but participation is the key here.
I can see that the key to my recovery is going to be circulation or 'flushing it out' after some serious work. I know that I have not felt the crippling soreness that often comes with some CF wods and yet I have been putting in both the work and effort. A 'gentle' soreness that wears off a bit with morning movement has been the regular theme this week. Later in the day or before the next session of work if it is late afternoon I am feeling it too. But post work has left me with a little endorphin high ;)!
A. 45 minute hike, love where I live, thank you rural ~
B. Mobility & maint. choices:
- Upper Extremity - 5 way shoulder ... gotta start somewhere!
- Lower Extremity - “generalist,” post wod, lower extremity “routine"
D. Nutrition program - plan for the week written
E. Mental restore - Enjoying some mediation work from Power Up Your Brain.
Active Recovery Day
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)
* Cycle (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.
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.
- AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
* This could be a lot of things, but think in terms of contrast baths, salt baths, castor oil packs, etc….
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
* 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.