Sunday March 30th, 2014

Make up Saturday's workout or Monday's workout below:


CoreFit:

A1. Front Squat @ 30×1, 6-8 reps x 3 sets, rest 1 minute.

A2. DB Lat Pull-Over, 6-8 reps x 3 sets, rest 1 minute.

B1. DB Bench Press Heavy @ 30×1, 10-12 reps x 3 sets, rest 1 minute.
Same weight from last week, just few more repetitions

B2. DB Curls, 8-10 reps x 3 sets, rest 1 minute.

C. Partner workout: 

8 total sets:  4 sets each
Row 400 Meters

P1 works while P2 rests and then swap places until 3200m total have been rowed. 

CrossFit:

20-30 minutes z1 rowing or Airdyne.  Get to it immediately after arriving, so that CoreFit can have the rowers for the second half of class. 

+

Come to the gym. Foam roll. Talk it out.  Complain about how sore your precious little quads are. Talk about how the Open went. Talk about what went well, what you'd like to improve AND how you will improve it. 

Our plan the next few months will be simple:

1.) improve mobility.  This is individual and HAS to be worked on to improve in this sport and to be active for long in this sport. Each person has an area or areas that need work.  Pick 1 area for the month of April and hammer it. Do a test on March 31 and a retest the last day of April and see if you improve. Ask a coach if you aren't sure where your biggest mobility issue is. 

2.) Improve technique in ALL movements. The best time for skill acquisition is the "off-season." Do not add more and more weight to the bar unless your technique is good. This goes for all lifts. Ask a coach or fellow athlete if it looked good if you aren't sure. Making sure to move properly will lead to better GAINS in the future. 

3.) Get stronger. The stronger we are the harder we are to kill. This doesn't mean it's "bulking" season or time to let it fly with food. We want to be as strong as we can and still able to do things like burpees, CTB chins etc., Losing 5 lbs of bad weight will not drop your squat 30 lbs. We will be training to get strong, you will get stronger. 

http://breakingmuscle.com/strength-conditioning/how-to-get-stronger-without-getting-bigger

Read the article above and check the last paragraph. It all circles back to moving properly. 

4.) Improve our aerobic capacity. To perform better in this sport we need to be able to breath. Were you sucking wind something fierce in 14.1, 14.4 or 14.5?  Yes everyone was. But to improve our performance we need to improve our ability to breath. We want round 3 of the workout to feel like round 1 so we must improve our aerobic capacity.