AMRAP in 10 mins
Ladder
HSPU
Deadlift @ 60-70% 1 RM
1,1,2,2,3,3….

then

Squat Program – add 2kg from last time

then

2 x ME L-Sit on rings

Rest

Hi Guys,

Something that is becoming more of an issue at the box is the number of options in training we have, CrossFit, Weightlifting and strongman. If you don’t read this at least watch the video. If you need any advice regarding your training priorities and goals please feel to ask me or one of our other coaches.

You must remember that you can’t just keep piling on the training. You have to manage your rest and recovery. The body grows stronger during rest not during training.

You have been making substantial gains in strength and fitness with CrossFit and your regular schedule. Don’t be fooled into thinking you can just add an extra weightlifting session in or a strongman session in and become even stronger. You must train according to your bodies recovery potential.

I don’t subscribe to over training so much as under recovering. You have to listen to your body, whether it’s how long or hard we train one day or how often we train throughout the week. While your muscles may recover in 24hrs there are other factors at play such as your nervous and endocrine systems. The main factor in stress in training is intensity, the secondary factor is duration.

When we train as intensely as we do in our classes we are putting an awful strain on not just our muscles and connective tissues but our nervous system. Sometimes it can take 2 weeks to recover from a PR. While our muscles can recover with proper nutrition and sleep within as little as 24hours our nervous systems can take a while to rearrange and recover. Training also affects what chemicals and hormones our body releases.

Also duration, backing up sessions in a row or in a day, can lead to elevated levels of cortisol, the stress hormone. Don’t mistake volume for intensity just because you are not doing heaps of reps or sweating and panting in a heap, don’t think you haven’t worked out intensely if you’ve pushed the envelope of strength. This is counterproductive to strength and muscle gains. Long taxing workouts release higher levels of cortisol, this is the reason endurance athletes are normally so thin, cortisol leads to muscle wastage. Muscle wastage is counter productive to strength gains and weight loss.

Again please consult me or one of our coaches if you need advice on how to prioritise your training, manage your rest and maximise your performance. Most of all listen to your body before it is too late, listen for the whispers of niggling pains in your muscles or joints, that tiredness you just can’t shake or not progressing in strength or speed. Listen to your body whisper and manage it now before it screams at you with an injury or just starts shutting down your performance completely.

Tommy

1.6km Run in Weighted Vest

then

2-4-6-8-10
Front Squat 1.25x Bodyweight.
2 Stone to Shoulder in between each set.

Squat Program – 20 reps Add 2 kg from last time.

then

For time:
100 Ring Push Ups
20 Double unders on the minute until complete.

OTMEM for 10 mins– 3 Clean and Jerks AHAP

5 Rounds
15 Wall Balls
10 Front Rack Lunges 60/40kg
5 Strict Pull Ups

On the minute every minute for 5mins
3 Power Snatch
OTMEM 5
2 Power Snatch
OTMEM 5
1 Power Snatch
Increase weight each 5min

then

3 Rounds
400m Run
15 DB Burpees 20/15kg

Post thoughts on technique to comments.

800m Run
30 Power Cleans AHAP (As heavy as possible)
400m Run
30 DB Front Squats AHAP
200m Run
30 Box Jumps As High As Possible\

Snatch 1 RM
Clean & Jerk 1 RM

Squat Program – Everyone picks either back or front squat and complete 20 UNBROKEN reps @ 60% 1RM from last week.

Check out rep 13.

Rest

“Our mothers always remain the strangest, craziest people we’ve ever met.”
― Marguerite Duras

Happy Mother’s Day.

Deadlift 1 RM

For Time:
50 Pull Ups
50 Burpees
50m OH Lunge 20/10kg
50 HR Push Ups
50m Prowler