"Beach WOD, without the Beach, Bummer"

03/05/2010

Run 400 meters

21-15-9

Thrusters 95/65

Double Unders

Run 400 meters

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Heavy Snatches!

Remember after Wod's that have high repetition counts or high intensity with movements that can become eccentric (negative or lengthening contractions), to hydrate well with water or electrolyte post workout drinks. 

Eccentric training at higher repetitions can, if not careful, illicit significant muscle trauma and put athletes at risk for Rhabdomyolysis. Rhabdomyolysis is a condition in which muscle tissue damage occurs causing the release of muscle cell contents or cell wall damage into the bloodstream. The kidneys then have to try to filter this material out of the blood and can suffer damage. Look for darker color urine "coke", and pain that is generally severe and unrelenting in the muscle areas trained. There may also be swelling and significant lack of mobility. If this symptoms become evident, contact your doctor. 

When training, remember to appropriately "dose" yourself and be aware of your own limits. The use of assistive motion or eccentric movements beyond what you could normally perform along with high intensity exercise, should be limited. Always train with the "brain" and then with appropriate "pain"!

Heavy Thrusters 5-5-5-5-5

Rest

Three Rounds for time of

100 ft. of Lunges

Max Pull-Ups (unbroken) 

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Corey Practicing the elusive dead bug after a WOD!

Training with a Directed Mind

What does this mean? Training with a directed mind means thinking critically and above the, "auto-pilot," mode to better allow us as an athlete to figure out what is working or not. The problem with this level of thinking is that most athletes don't know what they don't know. In other words, they are unaware of the things that they don't know or do not perceive at a critical level whether their body is adapting poorly, well or excelling at training. 

The more I train, the more I try to work on this. After each workout within the 24-48 hours that follow, I make a note in my journal to document how my body has adapted to the training. I also make specific notes on the "qualities" of the adaptation. This is where the rubber meets the road for athletes. Figuring out what works for you and how you and your coach can maximize your potential as an athlete. 

Try this exercise. For the next week, make a note in your journal 1-2 days after a WOD on how you feel. Then go back to your journal after two weeks and see if there are trends that correlate to particular movements, loads, time domains or volumes that you feel like you are strongest or weakest at. If there is not enough data, continue to do this for 30 days and then think about your observations and discuss them with your coach if needed. Thinking with a directed mind means getting past just doing WOD's to do them. For less experienced athletes who are still working on basic strength, power, endurance, mobility, and mental capacity, developing this higher level awareness is not as important. But it is a good habit to learn and can assist you and your trainer at meeting your fitness goals.