The De-load Explained (or, “You Call That a WOD?!”)
As anyone who’s done even a few days of hard WODs in a row can tell you, it just isn’t possible to sustain maximum intensity indefinitely. So, over the past two months, we’ve been periodizing CFNYC’s workouts–varying the volume and intensity in a planned way, that builds up, pulls back slightly, then keeps building.
By the end of last week, we’d reached a peak of that volume and intensity. And, as a result, many of you probably felt like you’d been beaten with a crowbar. Which, in short, is exactly the point: we want to get right up to the edge of overtraining (to maximize gains) without pushing over (to where gains reverse and injuries set in).
This week, we’re de-loading–ratcheting the weight, volume, and intensity way down – so that you can more fully recover. Then, this weekend, we hop back into standard WOD mode, and our usual, harder pace. By then, you should be raring to go, and ready to make gains for another couple of months.
A: Back Squat 5-5-5 at 70% Effort
B: 5 Rounds NOT For Time:
As many reps as possible (unbroken) of ring rows
Max length L-sit
Samantha Briggs (below, left) came in 4th at the CrossFit Games and she and her friend Nicola (at right) are in town to compete in the 2011 World Police & Fire Games–they’re both firefighters. How badass is that?? Turns out they’re sweet and friendly as well. Kick ass, ladies! UPDATE: Samantha has graciously agreed to be part of our Visiting Coach Series this Friday evening. This is an incredible opportunity for our members to spend an hour with one of the top CrossFitters on the planet. We are still deciding on a format (interview, question and answer, coaching) and on a time (probably 6:30 PM, since Sam is competing early Saturday AM). Details to follow.
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Here’s what’s on tap for Thursday’s WOD classes:
A: Press 5-5-5 at 70% Effort
B: “Fran” with Empty Bar