Friday 9.6.13

TONIGHT is the Double Under Seminar!  Not too late to sign up.  Remember the 6 and 7 pm classes are cancelled to make room for this event!  We look forward to seeing you there!

This week is a de-loading week.  We are going to take a week and decrease volume and focus on skills.  Proper program design relies on the idea of progressive overload. You slowly build tolerance to more and more volume and/or intensity. Smart program design requires that you train for a period of time, and then de-load to allow for that adaptation and neuromuscular recovery to occur and allows us to avoid overtraining.  If we went 100% every day for weeks and weeks, you would start to feel burned out and possibly injured or banged up.  De-loading allows for a concept known as supercompensation to occur (sounds cool right?!). It means that we take some time to scale back on volume and intensity and then when we jump back in we are better than we were before because we have had time to adapt to the imposed demands of our workouts.  You should finish the workouts and skill sessions this week feeling like you got some solid work accomplished and feel energized and recovered within a few minutes of finishing up.  Take time this week to focus on mobility or extra stretching as well.

3 rounds NOT for time:
20m bear crawl
3-5 turkish get ups
50-100 unbroken singles.
3 Rounds NOT for time:
4-5 Wall Walk
20-25 KBS
30-50 DU
20 mins: goat work at easy pace. (Pick one or two goats to work on)
*A good strategy here is to do small rep ranges on the minute, odd minutes one movement, even minute another movement.  This shouldn’t wear you out. It should feel like a light skill session where you are working on weaknesses.