6.1.12 WOD
May 31st, 2012
STRENGTH
5 Rds of max effort pull-ups
* use appropriate bands to try and achieve at least 10 reps per round
WOD
15 Rds of:
Every minute on the minute perform 5 burpees and 5 wall balls
* if you can’t complete all of the required reps in a round, rest 1 minute and continue during the next round
LITE
12 Rds of:
Every minute on the minute perform 10 push-ups and 10 air squats
* if you can’t complete all of the required reps in a round, rest 1 minute and continue during the next round
5.31.12 WOD
May 30th, 2012
Front Squats!
SKILL
Snatch (full squat)
WOD
3 Rds of:
15 Front Squats (105/75#)
15 Toes to bar
15 Box jumps
5.30.12 WOD
May 29th, 2012
Get a jump on life!
STRENGTH
Overhead Squat 5 x 5
WOD
“Annie”
50-40-30-20-10
Double-unders
Sit-ups
* Subs for Double unders are two count jump tucks
LITE
50/25-40/20-30/15-20/10-10/5
Single Unders
Sit-ups
5.29.12 WOD
May 28th, 2012
Deload: What is it and why do you need it?
I know we’ve been talking a lot about rest lately, so I just wanted to explain a little bit about how and why. First off, you don’t get stronger by exercising, you get stronger by recovering from exercise. This is called Supercompensation: introduce a stimulus (exercise) to an organism (your body) and then remove that stimulus (rest), and the organism will adapt to better handle the stimulus the next time it is exposed to it.What this means to us is that if we constantly add stimulus without ever removing it, our bodies will never be able to adapt to handle it better in the future. Simply put: if we never rest, we can never perform at 100% to achieve the results that we are looking for. So how can we make sure that we are getting proper rest? Schedule a deload week.
A deload week gives our body a chance to rest and recover from weeks of breaking it down. Our bodies get a chance to repair connective tissues which take longer to recover than muscles do. A deload week also keeps our ligaments and tendons healthy, preventing injury in the future. If it was up to us, we would schedule a deload week every 4 – 6 weeks. Since we are all on different schedules, however, it would not be fair to make everyone deload when they aren’t quite ready for it. So how do you know when you are ready to deload? Listen to your body. The following are signs of overtraining:
- Washed-out feeling, tired, drained, lack of energy
- Soreness that is greater than usual
- Pain in joints
- Sudden drop in performance
- Insomnia
- Decrease in training capacity / intensity
- Moodiness and irritability
- Depression
- Decreased appetite
- Increased incidence of injuries.
- A compulsive need to exercise
Most of these signs are only recognizable by yourself. You need to be in tune with your body and be able to tell the difference between soreness from doing something for the first time and soreness that seems to be extreme and just won’t go away. Also, you should know the difference between being tired from hard work and lack of rest and chronic fatigue. When your body starts to give you these signs, it’s time to schedule a deload week.
Now for the caveat. A deload week is not an excuse to be lazy, do nothing, and neglect our nutrition. It’s important to remember that nutrition is just as vital to recovery as it is to fuel our workouts. We can still be fairly active during a deload week. Active recovery keeps our bodies stimulated but not at an intensity level that will breakdown our muscles and tissue. We can achieve this by doing low impact exercises like rowing or mobility work. We could also come in during the lite classes and scale down weights and reps so that we are still moving but not getting the metabolic challenge that we would normally get. You could come in during the strength classes and work on form without adding weight. Lastly, we could just take a few days to rest without any exercise and make sure that we are getting plenty of sleep.
For those of you that aren’t ready to deload:
SKILL
Hang Power Snatch
WOD
Run 200m
5 rds of:
6 Hang Power Snatch (95/65#)
12 Lateral bar jumps
Run 200m
200m run is before and after the 5 rounds of power snatches and bar jumps. Scale to an appropriate weight that you warm up to during the skill portion of the class.
5.25.12 WOD
May 24th, 2012
STRENGTH
1 x 20 Back Squat
If you completed all reps last time, add 5 – 10 pounds.
WOD
5 rds of:
6 hang power cleans (135/95#)
9 box jumps
12 toes to bar
5.24.12 WOD
May 23rd, 2012
SKILL
Tire Flips
WOD
5 rounds of:
5 pull-ups
10 push-ups
15 sit-ups
20 squats
Rest 1 minute between rounds. Post total time to complete all 5 rounds.
5.23.12 WOD
May 22nd, 2012
Kendrick Farris with a 201kg Clean and Jerk (443 pds.). Notice his hip extension and high shrug before he gets under the bar.
STRENGTH
12 min to establish a 1 rep max clean and jerk
WOD
“Death by cleans” @ 60% of the above weight
Perform 1 clean on the first minute, 2 cleans on the second minute, 3 cleans on the third minute, and continue every minute on the minute until you are not able to complete the required number of reps for that minute. Use any style of clean that you would like. 15 minute time cap.
5.22.12 WOD
May 21st, 2012
Let’s try this again!
SKILL
Power Snatch
WOD
“Fran”
21-15-9
Thrusters (95/65#)
Pull-ups
This is a benchmark workout. If you can do this workout as RX’D, even if it takes longer, use the weights listed above. If you can’t do this RX’D, scale to an appropriate weight and band on the pull-up bar.
5.21.12 WOD
May 20th, 2012
Don’t forget to sign up for CrossFit for Hope. We will be doing this June 9th.
STRENGTH
Weighted pull-ups 5 x 1
(If you can’t do a strict pull-up, use the lightest band possible each time. Use any grip and get chin over bar each rep)
WOD
3 rds of:
1 min. Row for calories
Rest 1 min.
1 min. Burpees.
Rest 1 min.
1 min. Push Press
Rest 1 min.
Post total reps each round.
5.18.12 WOD
May 17th, 2012
STRENGTH
5 Back Squats on the minute every minute. Rest between sets with the bar still on your back. Weight should be such that you do not have to set the bar down.
WOD
5 rounds for total time of:
Run 200m
9 Hang Squat Cleans
6 Push Jerks
*Rest 2 minutes between each round.
