Here are some key points to start thinking about this week. If you have any questions, leave a comment or ask me.
How the class will run: each class will begin with a discussion about mechanics, technique, workout and movement tips, concepts to think about and ideas to bring into the day’s WOD.
Adding Saturday WODs: CANNOT be on top of current workout routine. If Mon-Thurs is the current routine with no weekend workout, you need to turn one of the Mon-Thurs days into a recovery day.
Volume: Current “weekly” volume is already set. Your body has a set amount of reps it can handle before negative affects begin to happen (injury, extreme soreness), a gradual increase is necessary to keep the body healthy and to allow your body to adapt to the stress we impose on it. As the week’s progress, you will need to slowly integrate more volume as to not invite unnecessary overuse injury and soreness that will get in the way of training.
· Key movement patterns to look at: squat, hinge, push, pull. Each one has its own specific amount of volume it can handle. Let’s take squats for instance: if you do 40 air squats in a workout you may not be sore from it, if you do 140 you may feel soreness, if you do 240, you might feel like a baby giraffe. Movement volume is very important and some people are more sensitive to it then others. Age, stress, and fitness level all play a role in your ability to adapt and overcome weekly and daily workout volumes.
· You may have a huge squat volume but a small pressing volume, or a huge pulling volume with a small hinging volume. Start noticing what’s in a WOD and how you feel the next day; ie: what makes you sore and what doesn’t make you sore. (ASK QUESTIONS)
· For this reason, the next two weeks I highly recommend utilizing one of your current WOD days as a recovery day.
Recovery: The big 3: sleep, diet, and stress.
· SLEEP: the more uninterrupted and restful sleep you get, the better your body can recover. Less or more restless sleep means your body’s ability to recover will be lower.
· DIET: the better the diet, the better the recovery. Protein helps to build up damaged muscle. Carbohydrates and fats fuel your workouts. Dial your macronutrients in and your performance will increase.
· STRESS: a healthy amount of stress is ok. “Extra” stress will inhibit normal recovery times. Any stress on top of your normal stress would be considered significant and would need to be combatted with extra recovery or stress relieving activities.
· All of these factors play a role in our daily lives but play a deeper role when it comes to extremely taxing and stressful workouts. If you go into any workout (Open Workouts in particular) with little sleep, a bad diet, and high stress, you will not recover as well and will only add to your problems.
Work to Recovery Ratio is 4 to 1: For every 1 hour spent in the gym, you need to spend 15 minutes recovering. If you WOD 4 days a week for 1 hour each, you need to come in for 1 hour to do recovery only. Types of recovery:
· Banded stretches (2 minutes each, minimum). Refer to purple mobility WOD posters.
· Foam roll/lacrosse ball problem areas and sore muscles.
· O-Lifts, running, biking, rowing, at 40% effort or lower
· Work on skills, technique, low threshold static holds, mobility
· RomWod, Yoga, Stretching, swimming, hiking