Workout of the Day
Deadlift -RFH- 5-5-5-5-5
12-9-6 reps for time of:
Each time you break a set of muscle-ups, perform 3 “penalty” deadlifts. Penalty deadlifts do not count toward the 27 prescribed deadlift reps.
*CF.com September 12th 2015 / Team Series Event 3.
Weekly Objectives & Overview: Coach Max
This week’s goals are based on adaptation of the load of last week and this week. This week we will go up by 5% or stay the same but we will be adding tempo work. This week’s tempo is 3 second eccentric, 1 second isometric, and 0-1 second concentric. So it will be a 3.1.1 or 3.1.0 tempo for all E2MO2M movements. We will not do this with the deadlift due to the stress on the sacroiliac joint. With the dead we will use a 1.1.1. We also will keep working on the tri-sets in the warm up. They are focused on Tempo/stability, plyometric, and isometric work. It is slight pre-exhaust work, and should not be smoking you. If it is please cut it by 2 reps or modify it. It should be tough and challenge your nervous system not your muscular system. Finally, last week consisted of very objective based workouts, whereas this week will be very task based workouts. This week is all about focusing on the task at hand!
In 10 minutes you are going to work up to a 5 rep heavy deadlift that matches or is 5% more than last week. We are looking for a gradual increase and want to be ready for the week ahead. We will still be on a 2 minute clock which will still give you about 20-30sec to lift and 90 seconds to load and rest.
In our conditioning / volume work we are looking to do our MU or Pull Ups and Ring Dips unbroken, and F those dead lifts. Time is not the goal, going unbroken is! Check your ego for wanting to go fast and go for being smooth instead!
Monitoring training responses
The athlete’s view
All athletes should keep a daily training diary or logbook so that they can monitor their responses to training. A training diary or logbook is one of the most important tools for every athlete as it enables them to learn how to recognize when they are coping with training and when they are not.
Learning to listen to and recognize their body’s signs and cues is undoubtedly one of the most critical skills an athlete can acquire. Recordings of the quality of sleep, morning resting heart rate and morning body weight, and a daily rating of energy levels are four essential markers that should be recorded daily by athletes. An example of a recording sheet for monitoring these variables is provided in Appendix 2. One of the first signs of overtraining is consistently poor sleep. Also, a markedly elevated resting heart rate recorded first thing in the morning is an indication that any training undertaken should be modified. Body weight is best recorded each morning before eating and after going to the toilet. This is not a measure of fat stores but more likely to be an indication of hydration levels. Rapid weight loss or rapid weight gain is not advisable, and unexplained weight loss may be indicative of over-stress. Feeling tired after training is a normal response but feeling constantly fatigued is a sign that the body is still adapting to its stressors.
These four variables take two minutes a day to record and may be the first indication of maladaptation or non-adaptation to training recognized by an athlete. A few days rest is usually enough for these variables to return to normal. If they do not normalize in this time the athlete should seek medical advice.
Read more… http://www.trainingsmartonline.com/images/Free_Triathlon_Articles/Triathlon_Training_Recovery.pdf
Halloween Costume WOD–This Saturday, October 31st, we will have only 1 class at 10am. Wear a costume and be ready to have some fun!
1. Snatch -MTR- 3-2-1-1-1-1-1
*Any stepping, movement, press out or not clean repeat weight.
2. Snatch 5×3/70% of daily MTR
1. GHD Curls / GHD 3-4×6
2. RDLs or GM 3-4×6-10
A) 2-3 Sets of:
a1. :20 Ring Swing
a2. :20 Toe-Through-Ring
a3. :10ea Sampson Isometric Hold
Aerobic Base Training
Run 20min @ THRZ: 80-120 bpm