Skill: We will be working on the Snatch movement in our skill session today and also in the wod. Your coach will start you out by showing you proper hand position on the bar and how and where your arms will finish in the movement. Have your coach look at your form before starting the workout! This is a great overhead workout and should be a lot of fun!
wod: 5 rounds for time
3 snatchs 65/95
15 OH Squats
400m run
Working on the overhead squat!
A lot of fun? 75 OH Squats sounds like torture to me!
Don’t forget! Today is the start of the 100 Days of Burpees!!! Let Brenda know that you are participating, we have a little something for everyone who completes!! Getting stuff is AWESOME!!!!!!!! Especially CFC stuff
I am doing the Burpee challenge please look at my posting on the challenge
I’m in for the burbees! Brenda!
I’m looking for some direction on the appropriate number of “rest days” I should be taking. What is considered a “rest day”? I’ve heard do 5 on and 2 off, or 3 on and 1 off.
I have “worked out” to some extent for the past eight days straight. On two of those days I worked on form only, 1 of those days I did the max clean, and on another day 3RM bench. My point is I want to listen to my body and give it proper rest. My body does get 23 hours rest between WOD’s. I’m feeling pretty good with minimal soreness and want to continue to push myself and get better.
I’d like to do the WOD tonight. My body is saying “YES” and my mind is saying you’ve done 8 days of phyiscal activity, so you should’t do anything physical tonight. What advice do the trainers and advanced athletes have for me?
I’m DOING THE BURPEE CHALLENGE! I’ll be doing burpees on top of an ice covered mountain next week!!!! Wooooooooooooooo Hoooo!
Kevin – I am not an advanced athlete by any means, but I have spent a LOT of time in the gym throughout the years. I have always found that it was best to listen to your body…if you are sore sit a couple days out. Whenever I got stuck in a couple on, couple off pattern I would ignore when I was hurting because it was my “on” day. Past that, gauge what body part you are hitting…if you maxed cleans, did the thruster workout last night and are setting up to do another squat workout how are your legs? Also, I personally always felt that a strictly form day (i.e. partial motions, slow reps and no more than 50% of max) was along the lines of stretching and was on par with a rest day.
Kevin everyone at the lunch wod pretty much scaled back today (even the advance guys) with doing less reps or lower weights or both. Just wanted to mention that so you don’t think if you come in you have to go all out on this one.
Kevin you should not be working out more than 3 days at a time. Nutrition and recovery are the foundations of CrossFit and the work part comes after those two.
3 on 1 off is the normal schedule for a CrossFitter and that is how we write most of our wod schedules. Some athletes can do a 4 on 2 off schedule but it is hard on the body.
For myself I am more of a 2 on 2 off schedule with stretching and mobility on my off days. Also I usually take a 5 day period off every 5 weeks. That could possibly be because I can’t recover like I used to but I like to tell others I am just smarter…:-)
ryan – thanks for your comments, you are correct w/ “listen to your body”
kevin – my answer is “It depends” Everyone is different and as Ryan said, you need to pay attention to how you feel and how well you are moving. We suggest that people take 1-2 rest days a week and then we alter it from there depending on the person.
If you feel good and don’t have any stiffness/soreness from last night, then come in and work on your snatch/OHS.
everyone else – good time to remind you to take care of yourself, don’t over-do it and leave yourself more prone to injury or sickness. Get Quality Sleep, Eat REAL food, spend time on mobility and your body will respond/perform better.