Workout of the Day
Back Squat -RFH- 5-5-5-5-5
25 2 KB Front Rack step-ups w/ 16/24kg to 24″/20″ box
*MOD-CF.com September 9th 2015 / Team Series Event 1.*
Friday Objectives: Coach Max
In 10 minutes you are going to work up to a 5 rep heavy Squat. Work up to about 70-80% of your one rep max for your last set of 5 reps or 70-80% of your body weight. It will be on a 2 minute clock which will give you about 20-30sec to squat and 90 seconds to load and rest.
Our conditioning / volume work is MOD-CF.com September 9th 2015, Team Series Event 1 workout. We made it a front rack step up with kettlebells not a dumbbell. We also have an 18min cap. This chipper looks like a fast Jackie…
7 Scientific Rules to Fitness
1. The S.A.I.D. Principle – Specific Adaptations to Imposed Demands. The changes that we get are dependent on the specific demands that we place on the body. The type of demands placed on the body control the type of adaptations that will occur.
2. The Progressive Overload Principle – Providing greater stress or load on the body than it is normally accustomed to handling. You must continue to stimulate the neuromuscular system so that it avoids being accustomed to a given task. (i.e.: learning a new skill for the first time is challenging, but then becomes easy and eventually effortless). Force continued improvements in the areas that are being focused on and you will get the most out of it.
3. The Adaptation Principle – The process by which the body makes physiological and neurological changes to deal with the new stressor.
4. Accommodation – The body reaches homeostasis in response to a repeated response (i.e.: plateau – the body ceases to make more changes; it is meeting the demands you put forth)
5. Rest Principle – Sufficient recovery is necessary to make gains. Training adaptations take place in between training sessions, not during. What is adequate rest? Some can recover in 12 hours, but mostly 24-48 hours depending on intensity and duration of the prior work.
6. The Reversibility Principle – When the exercise stimulus is removed the training adaptations are reversed.
7. The Specificity Principle – Adaptations made as a result of training are specific to the types of overload provided. You get what you train and eat for!
Read—Are You Pushing To Failure or Playing It Safe? from Mentality WOD.
Watch—Cystic Fibrosis, An Athlete’s Story, from CrossFit.
Eat—Beef Curry Stew in Edible Acorn Squash Bowls, from Mark’s Daily Apple.