Monday, February 27, 2017

AB - 10min @ EN0 
Foam Roll - Quads / Lats / T-spine - 2min each 
+ 
A
Sled Push - 3 x 100ft; rest to recovery (moderate load, large ROM w/ each step) 

Kept the load at 90# + sled so to keep it nice and smooth. Took HUGE steps.
 
B
1/2 Kneeling Landmine Rotational Rainbow - 3 x 6 slow/controlled reps each side; rest as needed (focus on getting as much Thoracic rotation as possible) 

Used BB only with no added plates. Took time to give an extra pause at the end range of motion per rep to allow for optimal opening. Really focused on breathing here and tried my best to ensure proper spinal opening.

C
Landmine Single-leg RDL - 3 x 6 ea side; rest as needed (hold landmine handle in opposite hand to working leg, DO NOT go lower than your pelvic flexion will allow) 

No load, again, BB only. Added a tempo of 4441 per side. Felt great.

D
CrossFit Open 17.1 with Class

Result - 19:12

Pretty happy I finished this. I can legitimately say that I maintained a 7/10 effort level throughout the entire WOD. Back feels fine, hammies are good, quads are good, and ankles are on point (for me). 
+ 
Ido Locomotion Conditioning - 15min continuous through beginner routine 
*https://www.youtube.com/watch?v=ufAUAYrxfIY 
+ 
20min AB @ HR 100-120 BPM *focus on a full inhale & exhale w/ each breath (sub cobra hold for bridge walk) 
+ 
Relaxation Breathing - 10min 
*http://media.dartmouth.edu/~healthed/short_relaxation.mp3 
*headphones in, feet elevated, zone out and try to turn down resting tension as much as possible 
+ 
Soft-tissue 
A
LAX Ball feet - 2min each 

B
Foam Roll Calves & Tib Anterior - 2min each 

C
Quads - 3min each leg (hit VMO / Rec Fem. / Lateral) 

D
Hamstring Release on barbell - 3min each (put into rack) 

E
Axle Groin Release - 3min each 
+ 
Band Distraction 
A
1/2 Kneeling hip extension - 1min each side 

B
Lateral Hip Capsule in spiderman position - 1min each side 

C
Lateral Hip Capsule in pigeon pose - 1min each side 

D
Ankle Dorsiflexion - 1min each side 
*you should be "pulsing" through each of these positions 
+ 
Static Mobility 
A
Ido Portal Squat Clinic 1.0 - full routine 

B
90/90 Position stretch on trailing leg - 2 x 60sec ea side, focus on deep breathing


Everything is feeling pretty good. I'm starting to wake up a little more refreshed and able to actually wake up and get moving, for the most part. Both kids have been sick lately so that's added a little stress, but they're on the up now, which is good. Poor Evelyn smashed her head through a wall the other day, too, because the flavor of Robitussin did not sit well with her...luckily she is okay. Overall, I would say that mind and body are improving significantly.