Wednesday 161005

Skills and Drills

Skills and Drills

There are those days during a really hard week, when we just can’t see ourselves working out. Everything is sore and the best thing for us to do is take a day to recover.  Box Life Magazine  has a great read about the difference between rest and recovery.  Below is an excerpt from the article.  The title below is a link to the entire article.  Rest days and recovery days are just as important as workout days so make sure they are a part of the plan to overall wellness.    


You may be surprised to learn that there is a difference between rest and recovery—though both are crucial in enhancing performance. Rest is generally categorized as sleep and time spent not training or exercising. Recovery, on the other hand, refers to techniques and actions taken to maximize your body’s repair. And this doesn’t just mean muscle repair. Recovery involves chemical and hormonal balance, nervous system repair, mental state and more.

There are different factors such as sleep, diet and hydration that can all be beneficial, but one of the most effective methods of helping the body (and mind) recover is through active recovery.

Active recovery (AR) focuses on completing an exercise at a low intensity, but high enough to increase blood flow and enhance the clearance of enzymes responsible for muscle damage and residual fatigue. Therefore AR plays a huge role in minimizing the symptoms of DOMS (delayed onset muscle soreness). I have no doubt that you are all familiar with DOMS. Do you ever wonder why, after a strenuous workout, you might not feel sore until the next day—or even two days later? This is due to lactic acid building up in your muscles during anaerobic (without oxygen) exercise. The molecules in lactic acid break apart in the blood and produce hydrogen ions, which decrease the pH of the blood—which in turn causes something called metabolic acidosis, which leads to the pain you feel during exercise and DOMS.

Where AR comes into play is that it can help clear this lactic acid through a sustained elevated metabolic rate which generates lactate oxidation. This is why cooling down post-WOD with some light work on the rower coupled with mobility is so valuable to reducing the effects of DOMS and allowing you to perform at similar levels throughout the week.

Dynamic Warm-Up – Mobility
Prepare to for..

Strength- Test:
Find 1RM Strict Press  (in 17 minutes)
(Note you’ll see this again in 6-8 weeks, so as always track your fitness)

3 Rounds For Time:
21 Calorie Row
21 Power Snatch 95/65, 75/45, 55/35
*Scale weight and movement accordingly to maintain intensity with good mechanics on 3 to meet or beat 10 minute cutoff.  Ask your coach for help.

Cool Down + Accessory
After completing pieces 1-3  and cool down. Please choose ONE of the following for Cash out if your feeling it & have time:
4a. Gymnastics Accessory
Find max time spent in nose and toes HS hold in one attempt with no breaking at the midline, or shoulder protraction.
4b. Strength Accessory
Find max set of strict HSPU in one attempt
5. Accessory Work (Shoulders-week 2)  *see PDF for week on white-board

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

6. See programming on white board.

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