Atherton & Cairns WOD
Wednesday 11 March 2020
Atherton & Cairns WOD
Friday 13 March 2020COMPTRAIN MINDSET
“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
“Satisfied” feels like a dangerous word.
As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.
We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.
The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.
RECOVERY DAY OVERVIEW
Mobility to prepare for the remainder of the week. If you have access to the gym and would like to head in to mobilize further, that is ideal. But the below stretches are designed so that we can do these at home, if need be.
Upper Body
1. PUPPY POSE: 1 MINUTE
2. SHOULDER TO FLOOR: 1 MINUTE EACH SIDE
3. WRIST STRETCHES: 1 MINUTE
Lower Body
1. COUCH STRETCH: 2 MINUTES EACH SIDE
2. PIGEON POSE: 2 MINUTES EACH SIDE
3. BUTTERFLY: 90 SECONDS
4. PIKE: 1 MINUTE
5. STRADDLE: 1 MINUTE
6. KNEELING SPLIT: 1 MINUTE
Optional Active Recovery
20/15 Calorie Row
STIMULUS
GENERAL
- This Optional Active Recovery piece is not for time, rather the aim is to just move around and break a sweat
- The row is designed to be completed at a light to moderate pace that you can sustain for 10 rounds
- After each effort on the rower, immediately transition into a front plank
- Choose a time for the front plank that allows you to complete each set unbroken
- Following the plank, transition right back to the rower for the next round
MOVEMENT PREP
WARMUP SET
20 Second Front Plank
6 Pausing Goblet Squats
9 Russian Kettlebell Swings
12 Kettlebell Suitcase Deadlifts
15 AbMat Sit-Ups
