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Friday, February 13, 2009

for time:
two rounds; rest one minute between rounds,
tabata bottom-to-bottom squat*
+ 1-mile run

*One Tabata round is eight rounds of 20 seconds of maximum work, followed by 10 seconds of rest. All 10-second rest intervals must be taken in the bottom of the squat—where your hips are below your knees but your hamstrings do not rest on your calves. There is no rest between the second Tabata round and the one-mile run.

This workout is scored by both the time and the least number of repetitions completed for each, eight-set Tabata round.

Monday, February 9, 2009

for time:
30x ring dip
15x deadlift @ 225/155-lbs.
24x ring dip
12x deadlift
18x ring dip
9x deadlift
12x ring dip
6x deadlift
6x ring dip
3x deadlift

Sunday, February 8, 2009

Cari D. and Jen M., not “managing” the WOD—a good thing.
Part One: Why Recover? and How to Provide the Optimal Environment for Healing

We work hard, and because of the intensity of our sessions, recovery between them is of the utmost importance. It is the only way to promote tissue healing, prevent injury, and receive the greatest adaptations from your hard work. Everyone has experienced muscle tenderness and stiffness, commonly called delayed-onset muscle soreness (DOMS), which is indicative of  micro-tears to the muscle fiber. It is perfectly acceptable to workout while you are “sore,” especially if you are following our workout program—the WODs are designed to be completed sequentially. However, it is also important to give your body the best opportunity for recovery every day, and to take a complete rest day after every three to four (consecutive) days of training. It is during your rest periods that your body has the opportunity to repair the micro-tears in muscular and connective tissue. It is also imperative to allow your neuro-endocrine system—your nerves and hormones—an opportunity to recover from the stress of training. By recovering faster and more completely, you will be able to train harder, and ultimately improve your level of fitness, thereby improving your results. So, how do you provide your body with the optimal environment for healing? Read More