CrossFit is based on a constantly varied stimulus in order to achieve the greatest level of general fitness. However, this doesn’t mean that we ignore the benefits of specific training for specific goals. This includes considerations for proper training intensity and volume relative to seasons and events, otherwise known as training cycles.
Several of you will be running in the Hood-to-Coast relay this coming weekend. Today should begin a tapering-down week of training. Time to back off the running a bit and be strategic with your nutrition and recovery. The week should look something like this:
Monday or Tuesday: Heavy Squats (this promotes a hormone spike that follows 2-4 days – perfect for the Friday race day!) Light met-con and mobility work. Keep moving to stay limber and improve recovery from training.
Wednesday: Light , easy, joy run. No pushing it. No pacing or timing or concerns. Go easy and enjoy the fact that you have trained hard and your training for the event is done!
Thursday: OFF completely. If soreness or stiffness is lingering try some hot-tubbing, sauna and stretching, perhaps some light activity and LOTS of hydration!
Friday: Race begins!
If you have an event or season you would like to prepare for, please talk to our coaches and let us help you plan a cycle of success for you!
ME: Back Squat with elevated heel 2″ (use precision jump rails upside-down under your heals) (Hood-to-Coast Runners do regular Back Squats and 1/2 of the Tabata intervals)
no rest then…
Score for this workout: Max load of back squat and TOTAL reps for EACH: Tabata squats and sit-ups.