More Games athletes than I've ever encountered outside of the Home Depot Center

Workout of the Day
A.
Four sets of:
Bulgarian Split Squat x 4-6 reps @ 41X1
Rest 3 minutes

B.
Three rounds for time of:
50 Double-Unders
25 Air Squats
400 Meter Run

The big takeaway I got from working with so many Games Athletes last weekend was that they take advantage of three little things that often get looked over:

1) Post-WOD nutrition.  We went over this yesterday (25-40g P, + carbs [sweet potatoes and applesauce and cinnamon 4:1]) but after the workouts everyone had their tupperware or bag out.

2) Cool-Down.  We warm up.  How do we cool down.  One of the most effective ways to head off DOMS (muscled soreness) is by reactivating the muscles a few minutes after the WOD.  Foam roll, then engage in some light intensity full range of motion movements.  Lunges, air squats, rowing, decline pushups, presses with PVC or the bar.  Nice and slow.  Get the muscles working again and help your blood pump the lactic acid out of your muscles.

3) Mobility WOD.  Seriously.  It’s overwhelming how much info is here, but check out a video now and again and incorporate into your warmup.