Wednesday, May 7, 2014

Thursday 5.8.14


Recovery Day.

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Starting tomorrow, Friday May 9th, all blog posts and training will be updated on the new site.  


  1. Took the week off with some health problems, nothing serious, just a minor speedbump. Hoping to be able to dig in Sunday or Monday. On one hand, not moving has been driving me crazy, on another, forcing me to step back, look at diet, recovery and rest has been really good. It's been somewhat mentally refreshing, too. Very much ready to get back though.

  2. Hey Ben! New to this blog, just completed the Open for the first time this year and would like to take my training to the next level for next year's Open. Just looking for some help on what to do on the active recovery days. If you were to put together an ideal active recovery day (lasting about 60-90 minutes), what would it look like? Thanks in advance!

    1. Pulled this from invictus's page for the athletes at our gym.
      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.
      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…)
      Inflammation Maintenance
      * This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….
      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 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.

  3. Hi Ben I am an active duty soldier and I follow your open programming . I was curious as to what you would recommend I could do on the side that was specific to the army physical fitness test. I always score very be well but never have been able to get a perfect score. All tips and advice are welcomed.

    1. Hey brother, first off thank you for your service. I am currently a freshman in ROTC and I usually found that the more body weight met cons that you do, the better your performance will be on the APFT. I went from a 278 to a 333 on the extended scale by focussing more on WODs with HSPU's, HRPUs, running, pull-ups, burpees, ab mat sit ups, and GHDs. Any body weight movement will help and high rep low weight wods with thrusters or push presses help as well. Lastly, doing rowing intervals will help your endurance as well. Hope this helps man!

  4. OPEN
    1. Week 3 of 5-3-1 - Benchpress
    2. Week 3 of 5-3-1 - Deadlift
    3. Yesterday's Metcon - 9:12 Rx (unbroken DU/KBS)

  5. We train Mon to Friday so today we tried the 9-6-3 hspu/clean/burpee regional team wod.
    This was a shock to me. Strict hspu stopped me. I can do Diane in 3:16 kipping and this little wod took me 3:53. Had to break up the 6's and 3's on hspu. Add strict hspu's to GOAT list!

    Did some ttb/muscle up skill work EMOM

    Flight simulator - 21:30. I know this is bad but its the first time I have completed it. Probably did 200 extra DU's to get through it but I was determined to finish it and have a time to beat.

  6. Made up yesterday.
    Regional wk 3
    1. Done
    2. 235#
    3. 13:30
    4. 8:55 ( short break my 3yr old was running with me and took a spill on driveway) he shook it off after I carried him 50m:)

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  9. Thank you for the post! I used to swim in college, now that I just graduated I am looking for other types of workouts to break into. I used to do crossfit for training outside of the pool, I think I would like to continue that type of exercise.

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