WOD

Wednesday, November 25, 2009

WOD

AMRAP in 10 minutes of

Overhead Squats 10 reps (weight is scaled to capacity)

Burpees 10 reps

Pull-ups 10 reps

Post rounds to comments

Thanksgiving Hours:

Thursday Closed

Friday 6,7,8,9 am WOD's

Saturday Closed

Count your blessings!

At this time of year, it is good to reflect on the days past and look forward to the days to come. I like to take some quiet time on occasion to think about the seemingly insignificant and larger things of life that I am blessed with. What a better time of year than Thanksgiving to begin the holiday rest with reflection on how your creator has blessed your lives. It is my family's sincere wish that you and your family have a blessed Thanksgiving! Be safe whether in town or traveling to see family. Now, on to other thoughts...

Training Insights

I have had a couple comments by athletes that they didn't,"feel," like they got enough out of a workout. I can honestly say that in almost two years of crossFit training, I have never felt under challenged. But, I believe that has to be an inside job!

Every athlete has to learn their capacity, limits and needed stimulus to cause the desired training affect. Now, there are some WOD's that by their design do not give us that adrenalin pumping, air gasping and writhing on the floor feeling, but they are not supposed to. There are three primary types of training, strength, strength endurance, and endurance. Each training mode possesses it's own signs and symptoms.

So, what makes one person feel spent and challenged and another not? It could possibly be load, reps, type of movement, capacity, etc... But, I do believe that one variable that can control the desired result is intensity or relative intensity. So, ask yourselves, at what work capacity and intensity am I training at? At the end of the WOD, what is the desired result?

Also, remember that their are many variables to receiving the desired results from training, nutrition, rest, recovery, stress, training intensity, type of training, frequency, genetics, age and etc...If you are not achieving the desired results, look at these areas for further analysis. In general, I would give the following recommendations for optimum results;

1. Zone or Paleolithic Diets or nutrition habits

2. Supplements to includes herbs, minerals, vitamins, fish oil

3. Training a minimum of 3 times per week once initial training familiarity and adaptation has occurred.

4. Training 1-2 days more at home with body weight training, skill work, flexibility, foam rolling

5. Rest and recovery time each week based on soreness, feeling of wellness and performance metrics

6. Personal development through reading books, social interaction and or spiritual development

7. Coordination of schedule based on desired training modes, strength, strength-endurance or endurance training

(if you attend only metcon WODs that is what your improving, and this is the same with strength WODs)

Training at it's optimum level needs to be well thought out, deliberate and purposeful!

Posted by: Darin Deaton

Comments (19) | WOD Blog Archive | Permalink |

Comments

Clayton commented on 25-Nov-2009 07:23 AM

I'm thankful for my Crossfit family. Everyone have a very blessed and happy Thanksgiving.

Matt commented on 25-Nov-2009 09:41 AM

Good stuff D. Intensity can be tough to explain in words, but true intensity is unmistakable when experienced or witnessed As coaches we can instruct athletes on proper movement, explain the science behind all of this madness, and attempt to motivate you through encouragement, yelling, or a challenge. But ultimately the results and efforts of the athletes training falls on the athletes shoulders. It is up to ME how hard I work. We all have varying levels of relative intensity largely dependent on our prior experiences and training. So pressing through to another level of intensity can sometimes be difficult. If you are a marathon runner your body is conditioned to train at a much lower relative intensity than it is capable of. When you come in and do a workout that is 10 mins just slightly more intensely than you would approach a 3 or 4 hour endurance session you will no doubt feel 'like you didn't get anything out of the workout'. This is not necessarily your fault, you have conditioned yourself this way. 30 min sessions on the elliptical in the fat burning zone 4-5 week for x number of years does not prepare you to be intense. It prepares you to find that nice little comfortable place and stay there. So how do we get more intense, as OPT says get comfortable with being uncomfortable. If you feel yourself start to set into your old fat burning zone, crank it up and get uncomfortable. When it really starts to hurt, be prepared to ignore your brain when it says "this sucks", "I can't do this", and realize when you reach this point you are at the point of maximum benefit in your workout, where true adaptation takes place. Here is your challenge. The next time D programs a WOD designed to be completed in under 10 min, Sprint! Just start with rep 1, dont plan ahead, and make it your goal to be on your back gasping for air at the conclusion of your workout. Sorry, I will get off my soap box. I just love this subject and know the faster people break through the barrier of traditional moderate intensity exercise, the faster they will meet and exceed their fitness goals. Happy Thanksgiving!

Corey commented on 25-Nov-2009 10:55 AM

You guys are right on. I love this stuff. I am thankful for Dman starting this box and the trainers and atheletes that come out and work their tails off. It's inspiring to see people reach new goals and do things they did not think possible before. Be thankful!

Pam commented on 25-Nov-2009 11:08 AM

Great to be back in the box this week, missed you guys! I did the WOD from yesterday, left my journal at home so will post results later. Thanks Dman and Matt for the great info! Happy Thanksgiving to everyone!

Tina commented on 25-Nov-2009 07:22 PM

Matt, that may be the most I've ever seen you post! Good stuff! Amen brothers! CF FTW WOD: 4 full rounds with 75# for the OH squats. I forgot how much I hate...I mean LOVE...burpees!

Corey commented on 25-Nov-2009 08:11 PM

4 full rounds 95# overhead squats. Need some flexibility. Fought those squats every rep.

Clayton commented on 25-Nov-2009 08:35 PM

3 rds + 10ohs @135# OHS. Wanted to go heavy on these, they are a weakness. Loved it, keep it up everyone. Turn that intensity level knob way UP!!

Pam commented on 25-Nov-2009 08:41 PM

WOD from yesterday: 400 m rows all around, 15 hspu off dip bar, 8 pull-ups with blue band, 14 BS @ 95#, 15 ring rows: 13:27-52=12:35. Good stuff! Happy Thanksgiving everyone!!!

T-roy commented on 25-Nov-2009 10:14 PM

4 rounds + 5 pull-ups. Substituted 1.5 pood KB swings for the OVHD sqts. First time to use the big KB. Thanks Clayton for pushing me beyond my mental threshold. Another goal met! Happy Thanksgiving.

Anonymous commented on 25-Nov-2009 10:16 PM

To those people who feel they arent seeing results, nutrition is #1. Anyone can come in here and do a WOD, but the people who are really toned and really see the results are disciplined in what they eat. That's 90% of this. Crossfit will get you Riped with a proper diet. My suggestion...do Crossfit 3 times a week and it will build your endurance...on your days off, focus on Cardio. Crossfit will help you build the endurance to get up to 3, 4, and even 5 miles so religiously do that on your off days and eat right 90% of the time and the weight will pour off and you will see a HUGE difference when you look in the mirror. Eat right, Crossfit, and do cardio and you will be in the best shape of your life. But, you cant eat what you want and expect results. Thats the key to this.

Michele commented on 25-Nov-2009 10:48 PM

CFFTW WOD - 4 rounds using 35#OHS.Been off for about 4 days...too long! Good to be back! Happy Thanksgiving!

Marilyn Angel commented on 25-Nov-2009 11:01 PM

Happy Thanksgiving Crossfit Family :) I'm soooo ready to come back to the gym next week. Target has OWNED my life! Looking forward to an amazing cheat day tomorrow!!!

Dman commented on 26-Nov-2009 05:59 AM

Great comments by all, even by the anonymous blogger. If you feel strongly about your thoughts, own them! Thanks Matt for the comments, couldn't agree more. Also, feel free to take this convo to the forum under Training. That's what it is there for!

elisabeth commented on 26-Nov-2009 07:02 AM

Great Comments by all. I was one of those Endurance athletes that D and Matt talked about. For the first 3 months of Xfit i was complaining to Todd about how i felt like i didn't do anything. It is now 4 1/2 months later and i am fatigued. Experiencing all the signs of over training. I love Crosfit and our coaches.. they are right. They do know what they are talking about. Strength and strength endurance training seem to have a cumulative effect on my bod. BE patient - do what the coaches advise as much as you can - you will see results!

Jen commented on 26-Nov-2009 09:38 AM

4 rds and 9 OHS - used dowel because my flexibility is nonexistent. lol. BUT...I did use the blue band on the last 3 of my pullup rounds so that's the plus to my delta. ;-)