Tuesday 161004

1 x 10 at 60% of 1 rep max
1 x 8 at 65% of 1 rep max
1 x 6 at 70% of 1 rep max
1 x 6 at 75% of 1 rep max
1 x 6 at 80% of 1 rep max
Back squat
1 x 8 at 65% of 1 rep max
1 x 6 at 75% of 1 rep max
1 x 4 at 85% of 1 rep max
1 x 4 at 90% of 1 rep max

Post weights to BTWB

This above video is the real reason Paul left New Jersey, wild deer attacking people on the roads.

There are those days during a really hard week, when we just can’t see ourselves working out. Everything is sore and the best thing for us to do is take a day to recover.  Box Life Magazine  has a great read about the difference between rest and recovery.  Below is an excerpt from the article.  The title below is a link to the entire article.  Rest days and recovery days are just as important as workout days so make sure they are a part of the plan to overall wellness.    


You may be surprised to learn that there is a difference between rest and recovery—though both are crucial in enhancing performance. Rest is generally categorized as sleep and time spent not training or exercising. Recovery, on the other hand, refers to techniques and actions taken to maximize your body’s repair. And this doesn’t just mean muscle repair. Recovery involves chemical and hormonal balance, nervous system repair, mental state and more.

There are different factors such as sleep, diet and hydration that can all be beneficial, but one of the most effective methods of helping the body (and mind) recover is through active recovery.

Active recovery (AR) focuses on completing an exercise at a low intensity, but high enough to increase blood flow and enhance the clearance of enzymes responsible for muscle damage and residual fatigue. Therefore AR plays a huge role in minimizing the symptoms of DOMS (delayed onset muscle soreness). I have no doubt that you are all familiar with DOMS. Do you ever wonder why, after a strenuous workout, you might not feel sore until the next day—or even two days later? This is due to lactic acid building up in your muscles during anaerobic (without oxygen) exercise. The molecules in lactic acid break apart in the blood and produce hydrogen ions, which decrease the pH of the blood—which in turn causes something called metabolic acidosis, which leads to the pain you feel during exercise and DOMS.

Where AR comes into play is that it can help clear this lactic acid through a sustained elevated metabolic rate which generates lactate oxidation. This is why cooling down post-WOD with some light work on the rower coupled with mobility is so valuable to reducing the effects of DOMS and allowing you to perform at similar levels throughout the week.





Speak Your Mind