MonDay at BBCF ! 1/28/2012
You will notice that most of the WODs are shorter this week, along with more monostructural work (run or row intervals). This is on purpose to give everyone a break from some of the harder workouts that have been posted over the past couple of weeks.
Most of us like to train 4-5 days a week at full intensity. What we have to remember is that the quality of our rest is equally important as training itself. We must continue to take care of our bodies pre and post workout with the proper nutrition and hydration and we must also make it mandatory to take 1 COMPLETE week off every 6-8 weeks.. Hmmm.. Yup, that’s right.. Our bodies need this time off. As much as you may feel 100%, your body is always throwing signs at you saying “YO, Chill !”
Here are a few signs that a rest session may be in the near future !
- You get injured or tweak something at a light weight
- The weight you regularly use seems to be heavier than usual
- You are unable to hit a Conditiong session at high intensity because you are mentally drained
- Trouble Sleeping
- Change in Appetite
- Constanstly sore or tight
- You seem to be less “LEAN” than usual
People always say, “listen to your body.” Think about it, really, listen and think long term. We all know when it’s time to take a break but for some reason it is very difficult, i hear ya. Instead of resting and taking time off when those weights feel dreadfully heavier than normal we instead tell ourselves we need to train harder, add volume and intensity. In reality, it’s the opposite… Don’t only Train hard, Train smart…..
3×5 back squat AHAP; Rest 3:00 between sets.
3×5 back squat @ 80% of 3RM back squat; Rest 3:00 between sets.
A. “Sprint Kelly”
5 rounds for time of:
200 meter run
15 wall balls
15 box jumps 24″/20″
*All box jumps are step-down. 16:00 time cap.
Mobility / Cool Down
Coaches Choice Stretch
Quad and Calf Smash CLICK HERE
Foam Roll the Quads and Calves