WOD 4.17.14 Thursday… Deload and Recover

You don’t get stronger by exercising!

You get stronger by recovering from exercise. This simple concept forms the basis of exercise physiology. Hans Selye first described it in 1936. Countless professionals like Zatsiorsky, Rippetoe, and Kilgore have expanded it further. The basic theory goes like this:

1. Provide a stimulus to an organism (exercise)

2. Remove the stimulus (rest)

3. The organism adapts to better handle the stimulus (Next time you can deadlift 375 lbs instead of 370 lbs). This is called supercompensation.

– See more at: http://www.tonygentilcore.com/blog/the-deload-week-and-why-you-should-use-it/#sthash.sRnstEl0.dpuf

You don’t get stronger by exercising!

You get stronger by recovering from exercise. This simple concept forms the basis of exercise physiology. Hans Selye first described it in 1936. Countless professionals like Zatsiorsky, Rippetoe, and Kilgore have expanded it further. The basic theory goes like this:

1. Provide a stimulus to an organism (exercise)

2. Remove the stimulus (rest)

3. The organism adapts to better handle the stimulus (Next time you can deadlift 375 lbs instead of 370 lbs). This is called supercompensation.

– See more at: http://www.tonygentilcore.com/blog/the-deload-week-and-why-you-should-use-it/#sthash.sRnstEl0.dpuf

News Flash: You don’t get stronger by exercising!

You get stronger by recovering from exercise. This simple concept forms the basis of exercise physiology. Hans Selye first described it in 1936. Countless professionals like Zatsiorsky, Rippetoe, and Kilgore have expanded it further. The basic theory goes like this:

  1. Provide a stimulus to an organism (exercise)
  2. Remove the stimulus (rest)
  3. The organism adapts to better handle the stimulus (Next time you can dead lift 275 lbs instead of 270 lbs)

A never-ending stimulus/exercise doesn’t make you better.  It digs your body into a hole that keeps getting deeper. This is called over training.

How can you incorporate a deload week into your training? Simple. Every few weeks of training, take a week off. You’re deload week doesn’t have to be laying on the couch, watching baseball, and eating taco bell (sorry Roxy). You can deload in our CrossFit classes by doing very few reps with very light loads (AKA “scaling”). This preserves neuromuscular pathways of lifting, without actually breaking down muscle.

Deload Training Tip:

Coupled with your abbreviated workout, spend the rest of your training time warming up and stretching. Use a foam roller or whatever is your favorite stretching device, but be thorough. This is the week to do it. This is another good way to help your body recover in anticipation of that next intense training cycle. When it’s time to deload, take the break. When I deload, I feel like I did nothing. Then again, that’s how it should be – that is, after all, the point of a deload week.

Rest, recover and prepare the body for the next block of hard training.

NEXT WEEK: 4/21/14 – 4/25/14 will be a Deload/ Testing week

Thursday WOD

A. 3 sets of:

  • 10 ea. DB Walking Lunges  (20 steps total… use the heaviest DBs you can handle while keeping torso upright)
  • Rest 60 seconds
  • Side Plank Hold x 30-45 seconds each side
  • Rest 60 seconds

B. Finish for time:

  • 400 Meter Run
  • 30 Front Squats (Heavy**)
  • 30 Burpees (jump as high as you can)
  • 400 Meter Run

(**Challenge yourself by going as heavy as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)

C. CoolDown:

Perform 2 sets x 30 secs per side

  • Couch Stretch
  • Pigeon
  • Lunge stretch with reach
  • Chest opener
  • Foam Rolling – hips, low back, quads, hamstrings, calves, upper back, lats
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