Day 328: CF Armoury: Active Recovery WOD

Wednesday; March 2, 2016 [post 7am class] @ Crossfit Armoury

:0-10
Warm-Up:

Discuss the 'Active Recovery WOD'
1.  Slow movements helps increase provide blood flow and promote recovery?
2.  Slow aerobic activity can improve aerobic capacity
3.  Helps promote pacing in workouts


:10-55
WOD:  

45 Minutes, not for reps, slow and relaxed, at a talking pace:

Row 1000 meter
50 Box Step Ups
40 Walking Lunges
300' bear crawl (6 laps of the gym)
20 Hollow Body Rocks
20 Superman Rocks


Today's Coach:  Kyle L.

My Thoughts:

Warm-Up;
Well, it's really was a quick discussion about the Active Recovery WOD.
1.  Slow movements helps increase provide blood flow and promote recovery?
2.  Slow aerobic activity can improve aerobic capacity
3.  Helps promote pacing in workouts

WOD;
The goal here is not to do for REPS and just go at an nice slow pace.   Yup, that's pretty much how today's WOD was.  Slow and steady.   Managed to complete 2 rounds + 1000 meters of rowing within the 45 minutes that was allocated.

Misc:
Going to take tomorrow off (Thursday) and not workout.  Just to give my back some additional time to recover.   I've been dealing with some minor back issues the last few weeks, and yesterday's WOD with high reps of Deadlifts had aggravated my back.

Special thanks to the guys (Aaron and Arri) from Optimize Physio for working on me.  It feels better, but I need to be as ready as I can for Friday.

I would had loved to gone in and work on my other weakness with the 7AM crew.  I'll leave that for next week.

Looking forward to the announcement of 16.2!


Extra credit; also known as extra programming for the likes.   In case you find that the WOD was not enough, or you are looking on increasing your skills, strength for an upcoming competition.  This little nugget is the thing for you!   Coaches are on-site and can be asked for assistance if there is a movement you don't understand.  They will also provide some guidance if you are doing it wrong.Usually, the extra credit is performed after the class.   And more than likely, there will be others from the class who will want to do it.   This is definitely another way to get to know the other members at your box.

Work up to a heavy:
 1 + 1 + Power snatch
Drop weight between reps, but start next rep as quickly as possible

Remember to stay consistent in your training and tackle one WOD at a time!!