Blog Week of 4-8-2019

Quote of the Week 4-8-2019

“Passion first and everything will fall into place.”

NEWS

The past two months have been really hard on our bodies.  We conquered The Open, our Strongman Competition, and last week’s competition programming.  I thought it would be a great time to talk recovery. I found myself in a deep conversation with Mittens and D-nasty the other night, we were all just feeling beat up and I think it’s important for everyone to hear this now and again.  

Recovery is as important as training.  Period. Every athlete that steps in our doors can benefit from improved sleep, proper nutrition, and mindful meditation practices.  You owe it to yourself to maximize your returns in these endeavours.

Sleep is everything.  This is not “good for business” but here is the truth- if it’s a choice between getting the eight hours of sleep you need or waking up early to hit a WOD, you should choose the sleep every time.  Yes, my morning crew has all caught me training early before class daily, but I promise you the only reason I’m able to do this is because I prioritize sleep first. You grow when you are asleep- that should tell you all you need to know.  

You need to hit your macros.  Ask one of my many nutrition clients just how much better they feel, not just in the gym but outside.  Every cell in your body is changed by what you eat. Your cognitive function, your moods, your disposition, your relationships, your performance- all can be optimized or diminished by the nutrition you choose to put into your body.  The proper calorie and macro ratios will give you such a recovery advantage you may be surprised with the amazing things your body can do.

Meditation is maybe the hidden secret of my recovery ability.  Being able to turn it up in the gym dictates that I must also be able to turn it down elsewhere.  Just 10 minutes a day focusing on the breath or being mindful and grateful will move your body from this constant “fight or flight” sympathetic nervous system response into a “rest and digest” parasympathetic state.  I am a big believer that as humans, we should spend 1-2 hours really geared up and the other 22 chilling. Learn to bring your heart rate down. Learn to breathe. Learn to control your thoughts just a little better and I promise you it will move your workouts in an incredibly positive direction.    

Lastly, everyone is chasing the flashy stuff.  The “sexy” movements- the muscle-ups and squat snatches.  Social Media has taught us that day in and day out we need to #killit.  I spent the first 15 years of my lifting career “training over it” and “manning up” and I can say with 100% honesty that it is a totally garbage mentality.  Master the basics first- prioritize sleep, hit your macros, learn to breathe. This is where the magic is.

COMMUNITY

This Thursday, 4-11-2019 will be our next Box Night Out at Cafe Amici in Selden!  We will all meet up there after the 5:30 pm WOD around 6:45 pm. Please note there will only be a 9 am and 5:30 pm class held.  Let’s fill the place up and reward ourselves for the hard work! As always, family and friends are welcome to attend.

PROGRAMMING

Our competition style programming last week was a killer!  This week we are somewhat back to normal- if you are feeling beat up, these WODs were designed for you to get back to the basics and focus on form and function.  If you are feeling spry- turn up the heat and go for it! We are tackling a girl WOD “Diane” Monday, I want to see lots of names up on our leaderboard for this one.  Our longer weekly core sessions are back and we are entering a mini oly cycle.

LET’S HAVE SOME FUN WITH IT!  

Monday

Strength

EMOM 10

4 Squat Cleans

Metcon

“Diane”

21-15-9

Deadlift (225#/155#)

HSPU

Tuesday

Strength

Core Circuit

Metcon

1000m Row

Then AMRAP

8 KBS

8 KB Sit-ups

8 Box Jumps

8 T2B

14 minute cap

Wednesday

Strength

EMOM 10

5 DB Bench Press

Metcon

3 Rounds

30 Doubles

15 HR Push-ups

Rest 3 Minutes

3 Rounds

15 Burpees

10 Ring Dips

Thursday

Strength

EMOM 10

4 Power Snatch

Metcon

5 Rounds

200m Run

7 Clean and Jerks (135#/95#)

Friday

Strength

EMOM 10

10 Weighted Walking Lunges

Metcon

AMRAP 15

15 Wallballs

10 CTB Pull-ups

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