Every Day is Recovery Day!

Oh man, that first Hero workout this past week reminded my why I love/hate them.

I felt so accomplished. And then I felt SO SORE. These longer “perform” days can mean for bigger sets or a little more volume than normal, and a little extra soreness to boot.

My secret for being ready for them AND recovering from them?! Mobility EVERY DAY.

I know I have a few “hot spots” that I struggle with–one shoulder that doesn’t QUITE go all the way overhead… one hip that’s a little tighter… and I spend extra time on these things to make sure I’m prepped when it’s time to work out and I take the extra time to recover when I’m feeling beat.

BUT… there are 3 simple movements that address the vast majority of my body aches and pains.

  1. Couch stretch. Knee pain, back pain, hip pain… so much of this is because my quads (and yours too, most likely!) are tight AF from spending years at a desk, in a car, you name it. Stiff quads… stiff squats… stiff everything. And not in a good way.
  2. Pec/front of chest stretch, aka “kitchen sink stretch.” Texting and typing (adjusting posture RIGHT NOW, thank you!) mean we’re too tight up front and a bit weak behind the shoulders. This can lead to a host of shoulder and neck pain AND make it nearly impossible to hit some movements properly in the gym. (Muscle ups, I’m coming for you!).
  3. T Spine smash. Oh, the relief!! This will not only improve all of your overhead shapes, but also help you feel less hunched over. Aim for everything from your neck down to mid shoulder blade and show your spine some love!

All of these can be done with minimal equipment, and AT HOME. Try to fit these in first thing in the morning if you wake up feeling crunchy and sore, or before bed if you need to wind down.

Next time you’re microwaving your lunch at work or have a break at your desk, give the “kitchen sink” stretch a shot. SO GOOD!

Recovery and workout prep doesn’t have to be limited to your time at the gym. Give yourself 10 minutes a day to loosen up, feel better, and improve your performance in the gym!

See you soon,

Coach “smash all the things” Heidi


Next Guest Day: Saturday, May 4th at 8am and 9am

Yoga is on Sundays at 12:30pm.

Workouts for the Week:

Monday: TRAIN

“Wun-Dee 2019”

19 min AMRAP:
4 Deadlifts (225/155)
21 Wall Balls (20/14 to 10/9)
28 Double Unders
1-2-3-4-5-6-etc Strict DB Press (40/25 x 2)

# of DB press coincides with round # you’re finishing.

Deadlift: (315/225)
Strict HSPU for press

I’ll give you ONE guess who turned 28 yesterday!! This is a training day. Goal is to work some heavy DLs and still hold it together for the strict press and HSPU. You’ll spend the majority of warm up working up to your deadlift weight and greasing the groove of lifting heavy.

Take a minute to wish Coach Wendy “Happy Birthday” and thank her for inspiring this workout.

Tuesday: TRAIN

10 rounds, starting every 2 mins:
2 Muscle Ups
7 Burpees
50m run

Today is a skill day. Sure, there are a few burpees and some running, but these are PURELY for you to work on these under a little metabolic stress. Pick a scaling on muscle ups that will be challenging for 3 reps of ONE of the following:

FULL: Muscle Up (even scale to one if you have ONE)
PUSH: push ups, ring push ups, ring dips
PULL: ring row (hard!), strict pull up

You should be finishing each round in just about a minute, MAYBE 1:10. If you need to scale back, scale back muscle ups or # of burpees until you can. Your score is fastest and slowest round.

Wednesday: RECOVER

A. 3 Rounds (10-15 mins)
10 Cuban Press (PVC)
10 Airplane stretch (front of chest)
Quadriped walk 20 steps/direction
50m KB upside down carry

Working on rotation/easy movement through shoulders and a little core stability.

B. 5 Rounds In Pairs:
3 Junkyard Dog/each
Wheelbarrow Walk (1x post to post, each)
20 Partner MB Russian Twists

Working a little agility and LOTS of core today. Rx will be wheel barrow. To scale up or down, plank shoulder taps or a spotted HS hold (20s or a few good attempts/each would be a good substitution).

If you’ve missed some days, you COULD push harder on this as modified solo version:
10 box jump overs
2 wall walks
20 med ball sit ups

C. Mobility:

3 min/side lateral hip smash
2 min/side low back smash

Explore! Breathe!

Thursday: TRAIN

A. 10 min EMOM:

2 Strict Press

Warm up to weight around 80-85% of your 1RM (or something that feels “hella heavy” but manageable) for 2 reps for multiple sets. You’ll do 10 sets of 2 on the minute. Stay tight and HOLD ON!

B. 10 min AMRAP:
7 KB Swings (53/35)
14 Sit Ups
21 Double Unders

Sit ups and swings will make you a bit tired for dubs. Try to keep these unbroken if possible, or use this as a chance to practice (30s attempts per round)! Scale to single unders if necessary, but just keep moving for the whole 10 minutes.

Friday: TRAIN


7 min EMOM:
5 Overhead Squats

5 min EMOM:
3 Snatch Balance

5 min EMOM:
2 Hang Squat Snatch


7 Rounds, every 90s

1 Squat Snatch

Your goal is either:
1. Get comfortable with the snatch and feel like you’re working hard with the empty BB, or
2. Work up to a heavy single squat snatch if you’re comfortable with the movement

We’ll do a WHOLE LOT of prep to get you warm for these squat snatch, so don’t go too crazy adding weight in the first EMOMs. Feel the RIGHT positions and get comfortable with the barbell.

Saturday: PERFORM


20 min AMRAP:
22 Air Squats
12 Toes to Bar
9 Burpees

Rx+: 20/14lb vest

This British Hero WOD is dedicated to Lance Corporal James Brynin.

In the early hours of 15 October 2013, the BRF deployed from Camp Bastion into the Nahr-e Saraj district of Helmand province to counter an imminent threat to both the Afghan population and the International Security Assistance Force. Toward the end of the operation they became the target of enemy fire. Together with a sniper and machine gunner of the BRF, Lance Corporal Brynin returned fire, but while extracting from the area he received a fatal gunshot wound.

This is a simple workout with ALL bodyweight movements. Aim to do the first few rounds unbroken and keep moving with small breaks after that. Give it everything you’ve got. If you don’t have T2B, sub laying toes to DB.


A. 3 Rounds:
40s on/20s off
Good Mornings/Hip Extensions
Side Plank Left
Side Plank Right
1-Leg KB Deadlift
Hot Lava

B. 15 min alt EMOM:
Cal Bike (12/8)
10 walking lunges w/slam ball
30s DB OH hold

Core-heavy warm up. For main set, grab a slam ball and play with positioning–hold it out front, overhead, on each shoulder, and lunge with it. Choose a DB weight you can hold overhead without breaking rib/spine position–this will be a big limiter for many.

In each minute, you should have 20-30s rest. If you need to scale up, go heavier and/or go harder on bike/row. Score is wt of DBs held OH

C. Mobility:
2 min/side hamstring smash (SuperNova/LAX ball on box)
3 mins/side quad KB smash
(contract & relax)

(Visited 404 times, 1 visits today)