Monday 13/02/2017

Gymnastics/Connectivity
Pallof Press
3 x 6 e/s w/ 6s hold

Strength
A1 RDL 3 x 8
A2 Chin up 3 x 8-10

MetCon
AMRAP x 6
Wall Ball x 10 (9/6)
Sit up x 15

Rest x 3 Min

AMRAP x 6
KBS x 20 (28/20)
DU x 30

Tuesday 14/02/2017

Strength
Back Squat
6 x 4

MetCon
EMOM x 10
Odd – Burpee Box Jump x 7
Even – MU x 3

Wednesday 15/02/2017

Gymnastics/Connectivity
Handstand walk

Strength
Work up to a heavy single of the complex:
Snatch Pull + Dip Snatch + Snatch

MetCon
“Elizabeth”
21/15/9
Clean (61/40)
Ring Dip

Thursday 16/02/2017

Gymnastics/Connectivity
Headstand
Or
Frog Stand
Or
Headstand to Handstand

Strength
A1 Push Pres 3 x 3
A2 Pull up 3 x 2-3

MetCon
14/12/10/8/6/4/2
DB Snatch (25/15)
Box Jump (24/20)

Friday 17/02/2017

Gymnastics/Connectivity
Plank with plate transfer 4 x 6 E/D w/ 2 x 2.5kg

Strength
A1. 1 Arm Row 4 x 8-12
A2. Seated Pull-down 4 x 12-15

MetCon
OHP x 10 (80% OHP Max)
MU x 10
Push Press x 20
Pull up x 20
Jerk x 30
Ring Row x 30

Saturday 18/02/2017

CrossFit Open Prep

Then

“Open 13.1”
As Many Reps As Possible in 17 minutes.
40 Burpees
30 Snatch (45/30)
30 Burpees
30 Snatch (31/43)
20 Burpees
30 Snatch (75/45)
10 burpees
As Many Reps Possible Snatch (95/54)

Monday 06/02/2017

Strength
Back Squat 5 x 5

MetCon
AMRAP x 8 Mins
Power Snatch x 2/4/6/8 (50/35)
Pull up x 5

Tuesday 07/02/2017

Strength
A1. 1 Arm Row 4 x 8-12
A2. Seated Pull-down 4 x 12-15

MetCon
EMOM x 24
– Power Clean x 6 & DU x 20
– Burpee OB x 6
– Wall Walk x 2-3
– Side Plank x 40s

Wednesday 08/02/2017

Gymnastics/Connectivity
Every 2 Mins x 4
FG Pull up x 2
Strict MU x 1
MU x 2
Dip x 2

Strength
A1 RDL 3 x 8
A2 Chin up 3 x 8-10

MetCon
AMRAP x 10 Mins
Wall Ball x 20 (9/6)
GTOH x 25 (40/30)
DU x 30

Thursday 09/02/2017

MetCon
“14.4”
Row x 60 cal
T2B x 50
WB x 40 (9/6)
Clean x 30 (61/43)
MU x 20

Strength
Power Clean + Hang Clean + Jerk
Find a Heavy Single for the complex

Friday 10/02/2017

Gymnastics/Connectivity
Plank with plate transfer
3 x 6 @ 2 x 2.5kg

Strength
A1. Push Press 3 x 3
A2. Pull up 3 x 2-3

MetCon
4 Rounds
OHS x 15 (45/30)
DU x 60

Saturday 11/02/2017

MetCon
In Teams of 2
AMRAP x 35 Mins
Partner A Runs 400m, Partner B does AMRAP HPC (60/40) then switch
Then
Partner A Runs 400m, Partner B does AMRAP Front Squat (60/40) then switch
Then
Partner A Runs 400m, Partner B does AMRAP DU then switch
Then
Partner A Runs 400m, Partner B does AMRAP Burpee then switch

Recovery Strategies

Basic Recovery Strategies

There are 3 basic recovery methods which we use, perhaps without realising.  Two of which we enjoy, Sleeping and Eating and one which we, as CrossFitters tend not to, Resting

Resting.  The body adapts to the stress of exercise, allows the body to replenish energy stores and repair damaged tissues.

Sleeping.  Sleep promotes brain cell restoration, leading to increased mental alertness.  Motivation levels are highest when mental alertness is highest.  Sleep also enhances muscular recovery through protein synthesis and human growth hormone release.

Eating.  We need to fuel our bodies to recover and train again.  We also need to repair and grow our bones and soft tissue.

If we’re lacking in one of these, the other two need to pick up the slack;

• If you’re training 7 days a week then you better be getting adequate sleep and eating all the food.
• If you’re trying to lose weight, then you need to make sure you’re sleeping well and resting.
• If you’re lacking sleep, then you can probably train well if you’re nutrition is on point.

We can get away with this but only for a short while.

 

Alternative recovery strategies

Contrast Showers.  These involve having a shower after training and then alternating between cold and hot water a number of times.  The idea behind this is the cold water causes blood vessels to contract and reduces blood flow (vasoconstriction), the hot water then causes a widening of blood vessels and increased blood flow (vasodilation).  The lymphatic system also contracts and relaxes with alternating hot and cold therapy. This is thought to help ‘pump’ metabolites and stagnant fluid out and allow fresh blood and lymphatic fluid in.

Contrast showers result in faster recovery and reduced muscle soreness when compared to passive recovery and was shown to quicken short-term recovery following sprint training, compared with a slow jog active recovery.

There are a number of ways to use this.  If I have time I just turn the shower to cold for 30s then back to hot for 30-60s and repeat 3 to 6 times.  If I’m in a rush, or have a particular sore area, like my quads after a hefty front squat session, take the shower head down and focus the cold spray on the specific area for the required time.  There’s no harm in doing a full body contrast at the end.

 

Naps.  Napping gives your brain a chance to rest and your body a chance to heal.  While we should be getting 8-10 hours of sleep each night, we probably don’t.  While naps don’t necessarily make up for lost sleep, they can help to increase alertness and awareness.  Growth hormone is released in the early stages of sleep which boosts your immune system, reduces stress and anxiety, and aids in muscle repair and weight loss.

As a bonus, A study done in Greece found that those that took a 30 minute nap at least three times a week had 37% less risk of dying from a heart-related condition. Among working men their risk of death was reduced 64%!

 

Electronic Muscle Stimulation.  These are great little machines that work by sending an electrical impulse between two sticky pads attached to your skin.  There are lots of expensive models on the market but keep an eye out, I picked mine up in Lidl for less than €30.

Compared to passive recovery, electrical stimulation showed evidence of working better to lower blood lactate levels, a metabolic by-product of exercise, enhancing blood flow through activation of the muscles.

 

References

Colgan, M.(1993). Optimum Sports Nutrition. Advanced Research Press. USA.

Morin MD, Charles M.(1996). Relief from Insomnia: Getting the Sleep of Your Dreams. New York: Doubleday Main-street Books.

Broughton, Roger, Robert Olgivie(1992). Sleep, arousal and Performance. Birkhauser.

Hobson, J. Allan.(1995). Sleep. W.H. Freeman & Co. New York.

Lamberg L. Sleep May Be Athletes’ Best Performance Booster. Psychiatric News. 2005. Volume 40, Number 16.

Bieuzen, Bleakley & Costello. Contrast Water Therapy and Exercise Induced Muscle Damage: A Systematic Review and Meta-Analysis PLoS ONE 2013, 8: e62356.

Morton. Contrast water immersion hastens plasma lactate decrease after intense anaerobic exercise.  J Sci Med Sport 2007, 6: 467-470.

Take a Nap! Change Your Life by Sarah C. Mednick, Ph.D

Taylor, D. C. (2015) Transcutaneous Electrical Nerve Stimulation (TENS) for Pain Management.

John Malone, et. al., “Neuromuscular electrical stimulation (NMES) during recovery from exercise: A systematic review,” Journal of Strength and Conditioning

 

 

Monday 30/01/2017

Strength
A1. 1 Arm Row 4 x 8-12
A2. Seated Pull-down 4 x 12-15

Gymnastics/Connectivity
EMOM x 8
Kipping Pull up practice
Or
Kipping Pull up x Max -1
Or
Butterfly Pull up Practice
Or
C2B x 6-10

MetCon
For total reps
3 Rounds of 60s on, 30s off
KBS (28/20)
T2B
Burpee
Cal Row

Tuesday 31/01/2017

Strength
Back Squat 5 x 5

MetCon
“Diane”
21/15/9
Dead Lift (100/70)
HSPU

After Party
EMOM x 8
H&A w/ st arm push x 6

Wednesday 01/02/2017

Gymnastics/Connectivity
Plank with plate Transfer 4 x 6 @ 2 x 2.5kg

Strength
A1 Push Press 3 x 3
A2 Pull up 3 x 2

MetCon
3 Rounds
Strict Pull up x 10
Clean x 10 (80/55)

Thursday 02/02/2017

Strength
A1 RDL 3 x 8
A2 Chin up 3 x 8-10

Gymnastics/Connectivity
EMOM x 8
Strict T2B x 3-8
Or
T2B x 6-10
Or
8 Mins T2B Practice

MetCon
AMRAP x 16 Mins
Wall Ball x 15 (9/6)
Sit up with WB Throw x 10
MU x 5

Friday 03/02/2017

Gymnastics/Connectivity
EMOMx 8
Rope Climb x 1-2
OR
Peg Board Practice

Strength
EMOM x 15
Power Snatch + Hang Snatch
Working up to a heavy single

MetCon
Buy in: DU x 100
4 Rounds
STOH x 15 (50/35)
Box Jump x 15 (24/20)
Buy out: DU x 100

Saturday 04/02/2017

MetCon
CrossFit Games Individual Triple 3 – Teamstyle
In teams of 2/3 Complete
3 km Row
300 DU
3 Mile Run

Monday 23/01/2017

Strength
A1 Sumo Dead Lift 3 x 15
A2 Double Kettlebell Swing 3 x 8

Gymnastics/Connectivity
Every 2 Mins x 4
Round the world x 1 E/D
Or
Partner Assisted HS Walk
Or
Figure 8 HS Walk

MetCon
Death by Clusters (50/32.5)

Tuesday 24/01/2017

Gymnastics/Connectivity
Suitcase Dead Lift 5 x 5

Strength
Hang Clean & Jerk – HS

MetCon
AMRAP x 12 Mins
Ring Dip x 3
Wall Ball x 6 (9/6)
Sit-up x 9

Wednesday 25/01/2017

Strength
A1. Back Squat 4 x 6
B1. Deficit Reverse Lunges 2 x 12

MetCon
6 Rounds for total pull ups
Deadlift x 5 (70% 1RM)
Strict Pull up x ME

Thursday 26/01/2017

Gymnastics/Connectivity
Head Stand
Or
Head Stand to Hand Stand
Or
Free Standing HS

Strength
A1 Push Press 5 x 5
A2 Pull up 5 x 3-5

MetCon
AMRAP x 10
Box Jump x 10 (24/20)
KBS x 20 (28/20)
Sit up x 10

Friday 27/01/2017

Gymnastics/Connectivity
EMOM x 4
Bar MU x 3
EMOM x 4
Bar MU x 2 + Dip x 2
or
EMOM x 4
Beat Swing w/ Straight Arm Push x 6
EMOM x 4
Jumping Bar MU + 2 Dips

Strength
A1. 1 Arm Row 3 x 8-12
A2. Seated Pull-down 3 x 12-15

MetCon
AMRAP x 9 Mins
Front squat x 6 (50/32.5)
Burpee OB x 6

Saturday 28/01/2017

MetCon
In Teams of 2 Complete AMRAP x 40 Mins of:

Rope Climb x 10
Tyre Flips x 20
Sandbag Carry x 400m (20/15)

Monday 16/01/2017

Strength
In 12 Minutes find HS
3 Position Snatch – Mid Thigh, Knee, Floor

Gymnastics/Connectivity
Peg Board Practice
or
Rope Climb Practice

MetCon
10,9,8…3,2,1
Front Squat (50/35)
Burpee Over Bar

Tuesday 17/01/2017

Gymnastics/Connectivity
Plank with Plate Transfer
4 x 5 @ 2 x 2.5kg

Strength
A1 Push Press 5 x 5
A2 Pull up 5 x 3-5

MetCon
50/40/30/20/10
KBS (32/24)
DU

Wednesday 18/01/2017

MetCon
EMOM x 16
Odd: rope climb x 1 + DU x 20
Even: Burpee Box Jump over x 4-6

EMOM x 12
Odd: T2B x 6-12
Even: C2B x 6-12

EMOM x 15
Clean & Jerk x 1 (Start at 75%, add weight after 3 successful lifts)

Thursday 19/01/2017

Strength
A1 Back Squat 4 x 6
B1 Deficit Reverse Lunge x 12 E/L

MetCon
AMRAP x 10 Min
Push Press x 5 (45/30)
Sit up x 5
Dead Lift x 5,10,15…

Friday 20/01/2017

Gymnastics/Connectivity
Every 2 Mins x 4
FG Pull up x 2
Strict MU x 1
MU x 2
Dip x 2
Or
8 x 2 Jumping Ring MU
Or
AMRAP x 8 Min MU Double

Strength
A1. 1 Arm Row 3 x 8-12
A2. Seated Pull-down 3 x 12-15

MetCon
2 Rounds
HSPU x 10
Power Clean x 20 (60/40)
Sit up x 30
KBS x 40 (28/20)
Air Squat x 50
DU x 60

Saturday 21/01/2017

Strength
in 20 Mins
Pick 1 Lift and establish a 1RM

MetCon
5 Rounds
Front Squat x 10 (70/45)
Run x 400m

Monday 09/01/2017

Strength
A1 Push Press 5 x 5
A2 Pull up 5 x 3-5

MetCon
AMRAP x 16 min *
KB Lunges x 8 E/L (24/16)
Handstand Push up x 8
Box Jump x 8 (24/20)

*At the top of every Minute perform 3 Burpee

After Party
T2B 2 x ME Unbroken, Rest = 2 Min

Tuesday 10/01/2017

Gymnastics/Connectivity
Plank with weight transfer
4 x 5 @ 2 x 2.5kg

Strength
A1 Sumo Dead Lift 3 x 15
A2 Double Kettlebell Swing 3 x 8

MetCon
50/40/30/20/10
Wall Ball (9/6)
DU

Wednesday 11/01/2017

Gymnastics/Connectivity
Free Standing Handstand

MetCon
EMOM x 20
Odd: T2B x 6 + Box Jump x 6
Even: Rope Climb x 1-2
Rest x 2 Min
Then
In 12 Mins find max for Clean Pull + Hang Clean + Clean

Thursday 12/01/2017

Gymnastics/Connectivity
5 Rounds
Hollow Hold x 20s, Rest x 10s
Arch Hold x 20s, Rest x 10s

Strength
A1. 1 Arm Row 3 x 8-12
A2. Seated Pull-down 3 x 12-15

MetCon
3 Rounds For Total Reps
Thruster x 90s (45/30)
Cal Row x 90s
Pull up x 90s
Rest x 90s

Friday 13/01/2017

Strength
A1 Back Squat 4 x 6
B1 Deficit Reverse Lunge x 12 E/L

MetCon
“13.2”
AMRAP x 10 Mins
STOH x 5 (52.5/35)
Deadlift x 10
Box Jump x 15 (24/20)

Saturday 14/01/2017

Strength
in 20 Mins
Pick 1 Lift and establish a 1RM

MetCon
“Jackie”
Row x 1000m
Thruster x 50 (20/15)
Pull up x 30

Tuesday 03/01/2017

Gymnastics/Connectivity
Every 2 Mins x 4
Round the world x 1 E/D
Or
Partner Assisted HS Walk
Or
Figure 8 HS Walk

Strength
A1 Sumo Dead Lift 3 x 15
A2 Double Kettlebell Swing 3 x 8

MetCon
5 Rounds
Clean x 3 (85% 1RM)
Jerk x 2
Strict MU x 1

Wednesday 04/01/2017

Gymnastics/Connectivity
Every 2 Mins
FG Pull up x 2
Strict MU x 1
MU x 2
Dip x 2
Or
8 x 2 Jumping Ring MU

Strength
A1 Push Press 5 x 5
A2 Pull up 5 x 3-5

MetCon
AMRAP x 9 Mins
T2B x 8
Hang Power Snatch x 6 (45/30)*

* Perform 3 Burpees Every time HPS are broken

Thursday 05/01/2017

Gymnastics/Connectivity
Free Standing Handstand
Or
Frog Stand
Or
Parallette Play

Strength
10 Mins to find a Max
Snatch Pull + Dip Snatch

MetCon
DU x 75
Burpee x 21
Front Squat x 15 (45/30)
Push Press x 9 (45/30)
Burpee x 15
Front Squat x 15 (45/30)
Push Press x 15 (45/30)
Burpee x 9
Front Squat x 15 (45/30)
Push Press x 21 (45/30)
DU x 75

Friday 06/01/2017

Strength
A1 Back Squat 4 x 6
B1 Deficit Reverse Lunge x 12 E/L

MetCon
5 Rounds
Bar MU x 3
Burpee x 10
Rest x 1 Min

Saturday 07/01/2017

MetCon

Minutes 1 – 10
25/20/15
Burpee Box Jump (24/20)
Wall Ball (9/6)

Minutes 11 – 20
Find 3RM Hang Clean

Minutes 21 – 30
2 Rounds
Push up x 20
Pull up x 20
Run x 400m

Minutes 31 – 40
“DT”
5 Rounds
Dead lift x 12 (70/45)
HPC x 9
Push Jerk x 6

Monday 19/12/2016

Gymnastics/Connectivity
Plank with plate Transfer
5 x 4 (2 x 2.5kg)

MetCon
EMOM x 16
American KBS x 10 (24/16)
Pull up x 5-10

Strength
In 15 Minutes
Find a max for:
Clean + Hang Clean + Jerk

Tuesday 20/12/2016

Gymnastics/Connectivity
EMOM x 4
Bar MU x 3
EMOM x 4
Bar MU x 2 + Dip x 2
or
EMOM x 4
Beat Swing w/ Straight Arm Push x 6
EMOM x 4
Jumping Bar MU + 2 Dips

Strength
A1. Trap 3 Row 3 x 10

B1. 1 Arm Row 4 x 8-10

C1. Banded Pull-apart x 100

MetCon
Burpee x 70
OHS x 50 (50/35)
T2B x 30
Muscle up x 10

Wednesday 21/12/2016

Gymnastics/Connectivity
EMOM x 8
Strict T2B x 3-8
Or
T2B x 6-10
Or
8 Mins T2B Practice

Strength
A1. Single Leg Hip Thrust 3 x 12
A2. Modified Reverse Hypers 3 x 10

B1. Sumo Deadlift 2 x 15

MetCon
AMRAP x 12 Min
Wall Ball x 30 (9/60
Power Clean x 20 (60/40)
Sit up x 30

Thursday 22/12/2016

Strength
A1. Back Squat 3 x 8, Rest = 3 Min

B1. Deficit Reverse Lunge 2 x 12 (50% of squat)

Gymnastics
EMOM x 6
False Grip Ring Row x 5 (with a “Flash”)
Or
False Grip Ring Pull up x 3-5 (With a “Flash”)
Or
False Grip Ring Pull up + Strict MU + Dip

EMOM x 6
Beat Swing on High Rings6-10

MetCon
AMRAP x 7 Mins
Wall Ball x ME
Rest x 30s

Friday 23/12/2016

Gymnastics/Connectivity
Suitcase Carry 3 x 30s E/S

Strength
A1. Push Press 6 x 6
A2. Strict Pull up 6 x 5-10

MetCon
In 15 Mins Find Max weight for Unbroken
DeadLift x 9
Power Clean x 6
STOH x 3