Wednesday 161130

7a Turkey Burner Crew

7a Turkey Burner Crew

The ability to adapt and make positive gains in your fitness is entirely congruent with your ability to recover from stressors. When we introduce the stress of working out, the body goes into a state of excitement to accommodate the stress. Systems in the body compensate and need time to return to normality and homeostasis. Allowing proper time to recover and applying the right amount of stress is an art that, when optimized, can give you the greatest return on the work you put in the gym.

Hormonal levels are essential for providing good results in the gym. We can manipulate them with the right levels of stress in exercise. For instance, after a heavy weight-training session, there will be a drastic drop in growth hormone and testosterone. The degree of the drop is equivalent to the load and intensity of the session. Likewise, there will be a huge rebound of these levels hours later, followed by a leveling off before the next session … hopefully. But, if not enough time to recover hormonal levels between sessions is allowed, athletes can end up in a constantly depleted state of anabolic (muscle-building) hormones, leading to such disorders as adrenal fatigue and overtraining. Here are some tips to maximize recovery:

  1. Keep sessions short and intense Try to limit sessions to 45 minutes of hard work. Train hard and train fast. After 45 minutes the central nervous system is fried. Any high weight or skillful lifting movements will be greatly diminished. Also keeping sessions short and intense provide a large hormonal response.
  2. Restore your fuel Make sure to feed the machine. Strength athletes should try to get roughly 1 gram of protein for every pound of bodyweight to maintain and build lean muscle mass. Your muscles are composed of almost 70 percent H2O. WATER IS THE GREATEST ANABOLIC!!Being dehydrated is catabolic. Make sure to always drink water before and after training sessions. Glycogen stores fuel metabolic activities like most CrossFit conditioning workouts and long strength-training sessions. Consume good fats and clean carbohydrates to fuel these activities.
  3. Sleep is where you grow! Get enough sleep. That means eight to 10 hours straight. Sleep is when the body truly heals and recovers. Extra points for an afternoon one-hour power nap! Use supplements like melatonin to get deep restorative sleep.

So those are the major ones. Literally eat, sleep and train! If you can nail down the big stuff, you should have everything starting to move in the right direction, and you can refine the details from there. (Compliments of CrossFit Verve)

Dynamic Warm-Up – Mobility
Prepare to for..
Strength:
Push Jerk
5 x 5 @ 60%

WOD: 
8 Rounds:
Run 200m
20 Pull Ups
Rest :90
*Scale weight and movement accordingly to maintain intensity with good mechanics, goal is  under 15-17 minutes.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Met-Con
AMRAP 20 Minutes
18/15 Calorie Row
15 Power Snatch 95/65lbs
12 Bar Facing Burpees

Interval

4 Rounds:
AMRAP 3 Minutes
Ski 500m
Max Rep Bench Press 205/135lbs
Rest 2:00

Accessory

Sled Push Sprint-Light Weight
10x25m
Rest 1:00

Leave a Reply