Recovery

2 hour sports massage

10 minutes stretch full body

Note(s): back is sore, I am beat from the last three days of training. Completely dead today.

Recovery

Team Workout:
Teams of 4

5 minutes per station, 1 minute rest between stations
Ground to Overhead @ 95#
Box Jumps @ 30"
Burpees
Shoulder to Overhead @ 95#

Recovery

Swim, Dives, Run, Climbs

Recovery

2 mile Run @ easy pace
Stretch
Foam Roll

Recovery / Swim

Swim 25 minutes
Freestyle technique work
CSS Technique work

Recovery / Swim

20 min. Swim

Recovery

Swim 20min @ easy pace.

Recovery

Spin 15 minutes
600m Run @ easy pace
500m Row easy
400m Run easy

Stretch / Foam Roll

Recovery

Skill Work:
Bar Pull Overs

Recovery

Swim 20 min. freestyle
25 yard sprints
1 minute rest between intervals

Then:
20 minute bike
Stretch / Foam roll

Recovery

Run 1.5 miles at an easy pace
Stretch

Tabata x 4
Push Ups
Mountain Climbers
Sit Ups
Burpees

easy pace

Cool Down 400m Run

Stretch

Recovery

3 Rounds
20 Mountain Climbers
Lean and Rest 1 minute

Handstand Practice

800m Run at an easy pace

Static stretch 10 minutes

Recovery

Run 1 mile at a moderate pace

3 rounds of:
5 Burpees
10 Sit Ups

3 Rounds of:
10 Push Ups
10 Squats

400m Cool down walk

Static Stretch for 10 minutes

Recovery

5 Rounds:
5 Snatch P
10 V Up

Then:
100 Mountain Climbers

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Report

• Body: Shoulders, back sore
• Sleep: 7 hours
• Nutrition: Pure Paleo
• Tomorrow's Projection: Rest Day

Recovery

Sandbag Run 100m
Then:
21 Renegade Row 2x35#
21 GHD Sit Up
Run 200m w/ Sandbag
4 Rounds

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Daily Report

• Body: 8. I felt fine, I just feel tired
  
• Sleep: 8 hours
  
• Nutrition: 10. Paleo all day
  
• Notes: I moved the swim to tomorrow. I needed a recovery day.
  
• Tomorrow's Projection: CHI Swim, CrossFit Girl Benchmark WOD, Free-diving
  

Recovery

Swim 100 yards freestyle
500 yard Combat Side Stroke
Drown proofing drills

Time: 1 hour of pool work

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Daily Report:

Today's Motivation: N/A
Body: Good. Tired but I felt better than yesterday
Sleep: 10 hours... woot!
Nutrition: 100% Paleo
Notes: Good recovery workout today. My pool confidence is going up. I worked mostly on breathing technique and timing while I was in the pool

Recovery

Swim 25 yards
10 Push Ups
Swim 25 yards
10 Squats
Swim 25 yards
15 Push Ups
Swim 25 yards
15 Squats
Swim 25 yards
20 Push Ups
Swim 25 yards
20 Squats
Swim 25 yards
15 Push Ups
Swim 25 yards
15 Squats
Swim 25 yards
10 Push Ups
Swim 25 yards
10 Squats