Wednesday 130501

Ten rounds for time:
15 Deadlifts  (135#/95#)
15 push-ups

Post results to comments and BTWB.

Dan Bryan, showing us Australian-style push-ups.


Work Out More Than Once A Day? ~ Luke Palmisano

Especially with competitive athletes, we find that they are driven to work out more than once a day. Is this good? It can be, most certainly. But what about this scenario: Hot Dogs and Cupcakes has a maximum effort day. You have to perform box squats, at or near 90% of your one rep max, and the routine is 12 sets of two. Along with other accessory work, you, if done properly, have worked out very hard, and have taxed your central nervous system. You got your pump on, and everyone can tell, because you flex and point to make sure everyone knows exactly which way Coors Field is from the gym. All of a sudden, you hear a familiar call…

Six-o’clock class, let’s go!!

What to do? You see the WOD. It includes squat cleans, some pull-ups, and some running. Well, here are some thoughts to consider. First of all, to get the most out of your workout, especially strength exercises, it helps if the body is fresh. So, throwing yourself into a vigorous warm-up, followed by a intensive workout that will also be hard on the central nervous system, may be difficult on the body. Impossible? No. Will the benefit derived from the workout decrease? Most likely, yes, especially if what you did in HD&CC’s induces what could be called “premature fatigue.” Meaning, the muscles you want to use in the MetCon during the 6:00 class are already tired. The fatigue effects on the given muscles could now be superimposed, leading to over-training. To avoid this, here are some ideas to remember: 

  • Include main sport exercises before assistance exercises.
  • Use dynamic, power-type drills before slow exercises, such as squats.
  • Exercise larger muscle groups before smaller ones.
  • Give yourself an opportunity to rest and recover between workouts. An examination of Bulgarian athletes preparing for the Olympic games showed that they worked out several times a day, with the cumulative time totaling six hours! The key, though, is that between workouts, they were given half-an-hour to 45 minutes to rest, recover, and stretch.
What’s the moral of my most-awesome story? That I amaze the masses? Not likely. That I have a beautiful smile? Maybe. Not really. The moral is, CrossFit is still a new sport. The cool thing about it is that it’s opened up a whole new level of fitness to the masses, largely made up of blue-collar folk who haven’t had to compete athletically in a long time, if ever. Knowing when to stop, knowing what you can put yourself through may take some trial and error. So, next time you take back-to-back classes, or do that third workout of the day (for the third straight day), ask yourself some honest questions: Do I really need this? Am I doing more harm than good? Am I really ready for this kind of volume? The answer lies on your body’s performance levels from day to day. 
The information for this post was referenced from the book Science and Practice of Strength Training, by Vladimir Zatsiorsky and William J. Kraemer.


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