OK, but you already knew that…
This week has been kinda heavy. Heavier than normal anyway so it’s so very important you do all the right things to make sure you can get yourself back to firing at 100% again. In other words RECOVERY. Ask yourself the following questions based on what you’ve done in the last 24 hours:
- What’s your nutrition like? Are you still eating inflammatory foods?
- Do you get 8+ hours of sleep a night?
- Do you wear compression gear to bed?
- Do you regularly hit the rollers for some self myo-facial release?
- Do you take fish oil (and no, I’m not talking about capsules…)
- Where are your stress levels at the moment.
- Are you nursing an injury and if so what are you doing to rehab it?
- When was the last time you hit some decent mobility work – AKA: mobilityWOD (10+ mins)
- When did you last get a deep tissue massage?
It’s not enough to show up to 3+ sessions a week if you’re not spending some time on recovery as well.
What recovery strategies do you use? Is there any that you do regularly that I haven’t listed? Post your thoughts to comments.
Friday 14.9.12
Adapt early morning sunrise – So Good 
5 rounds for time (20 min cap):
- 5 power cleans – 80kg /50kg
- 400m run
- 15 wall ball – 20lb/14lb
Post loads, completed rounds and times (if you made it) to comments.
Plans for the weekend…
- Regular group sessiosn @ 7:15am and 9:15am (Newbie’s try-out session @ 9:15am)
- Open gym @ 8:15am – Come in and hit some strength and/or O-Lifting
- Beginner’s class tomorrow @ 10:15am – The squats (body weight, front, back and OH)
- Pendlay O-lifting seminar @ Rogue PT – Rosey, JM, Pip, Becca and Jimmy are heading out to work on their O-Lifting with Glenn Pendlay and Donnie Shankle. Hopefully there’ll be some PBs, but even better they’ll be bring their new found tips and techniques back to Adapt and help you get PBs too…
This session kicked my butt this morning – have been graduated to the 400m run/stagger;-) – YAY!
Only got 3 rounds in this morning.
First time doing all exercises today, so lots of room for improvement!
Had it in my head it was an AMRAP, but finished at 18:55, didnt miss any cleans but running is still letting me down. Did 1k on the rower after to help with lactic build-up and it worked a treat thanks Ben.
35kg power cleans, 14lb wall balls – DNF – got part way through 5th round run before time out but finished it off anyway. Took too long on the runs but did better than I would have even a week ago.
Recovery – I am totally letting myself down at the moment! Stress at work and home (stupid part-time PhD), poor snacking and not getting enough sleep. Trifecta of bad! Will try and get back on track over the next week.
17.49. Scaled cleans to 50kg. I probably could have done this workout at 60kg. Maybe get Rx’d one day. Hopefully.
Despite my less than impressive demonstration of wall ball prior to the workout, I was pretty happy with these. Used to have to resort to singles at 20 pounds but managing to string a few together.
Have really enjoyed this week and surprisingly not too sore.
18:12 Rxd. Thanks Becca.- It was all in the coaching! bwahahahahahhahahahahaaaaa
You did a great job this morning Erik! And your such a stirrer
I’d watch out – Ben might make you pay for it later LOL!
Did not finish, finished 3rounds and the power cleans of 4th round…
Started rxd but psyched myself out after a couple and put it down to 45kgs…. But mostly these felt good… 50kg is Definitly the heaviest I’ve lifted… Curious to see what a 1 rm would be…45kg is full clean and jerk 1rm but find getting up from a full squat to be the thing holding me back here…
19:45 – hard work
50kg Power cleans. Thought 60 might have been a goer but not even close to that yet.
will try a little more next time.
Hit my knees a couple of times so might need some work on the technique.
Running is good
Wall balls at RX sets of 5 or so
Yeah I found that hard too. Started at RX but had to drop back to 75 after only a few reps.
Timed out after 4 cleans in the 5th round.
Great work by Erik!