CrossFit Caloundra WOD – Friday 170812

Here’s a bit of a lighter workout after the couple of heavier WODs that were programmed this week. Remember folks that you NEED recovery to advance and progress in your training. No one ever got great at CrossFit doing intense WOD’s every day of the week and sustained it, it’s just not possible (except rick frowning – he’s a freak). YOU need to be responsible for your own recovery. Your recovery will come in the form of days off during the week (minimum 2/wk) AND every 4 weeks having what’s known as a ‘deload’ week where you will only train 2 days out of the whole week to let your body get back to a normal ratio on your own individual muscle damage/repair ratio. There are heaps of signs that you may not be recovering and in need of some rest. 1. Poor sleep 2. Muscle soreness not going away 3. Elevated resting heart rate (get into a routine of checking each time you get up/there’s a great free iphone app called ‘heart rate’) 4. Getting sick (colds, cough etc) 5. and just feeling un-motivated to train. Become a master at your own needs for recovery ie. if you completed a WOD that has left you extremely sore then maybe the day after a better choice would be to have a day off to enjoy that soreness and not bury it even deeper from another big WOD. Train – rest – eat – recover. The recipe for success!

Core Circuit

Side bridge scissor lifts against wall 10/leg

Hollow body snaps (hold for 2 sec) 10

2 rounds

then…

Strength

9 Ring rows (feet on box in-line with hands)

6 Chin ups

3 Pull ups

3 rounds resting 60s in between rounds

If you have the strength to add weight to chin up and pull up do so if not you just use bodyweight or a jump chin/pull variation that the coaches will demonstrate

Camille showing the ultimate display of female upper body pulling strength! It this on your goal list? It should be!