Active Recovery

May 21


Memorial Day "Murph"

 Image result for murph crossfit wod

The programmed WOD for Memorial Day (5/25) will be the Hero workout "Murph."  Samurai CrossFit will be getting together to tackle this WOD in honor of those who have sacrificed everything in the service of our country and those who currently serve.  

WOD: 1000 at the Samurai Fitness Center

Cookout: 1400 at the East Side Sakura Shell Pavilion.  (Across the street from the movie theater) 

WHAT TO BRING: for the WOD bring a towel to wipe off all that sweat and a bottle (or two) of water!


See Samurai CrossFit's FB event page for more details and to RSVP. 

Make up a training day you missed this week or...

Active Recovery Day

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 near you, 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)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, 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.