Sunday, 22 July 2012

Easy week
Beginning today, CrossFit bournemouth WODs are following a week of DELOAD
The term “deload” as it applies to your training program means to take a break from extreme training.  A training deload generally lasts one-week and is done with the following intentions in mind:
  • Give your body a rest
  • Give your mind a rest
  • Prevent overtraining
  • Increase your chances of progress
  • Prevent injury
  • Increase motivation in gym/prevent becoming stale
Many people continue to have the attitude, “no pain, no gain” or something similar that allows ego to get in the way of effective training.  Instead, we want you to think of this deload as an opportunity for recovery/restoration and to consider it a very important part of your training.  Does this mean don’t come train with us?  NO!  Come train, and continue to deepen your understanding of the movements, get more flexible, and take on a couple of goats.  We’ll still be doing CrossFit, but at a slightly lower intensity than you’re used to.

For the deload week to really be effective, you need to deload entirely.  This means across all aspects of your training schedule.  A deload in training intensity does not mean you should increase intensity of activities outside the gym.  For example: for the next week we will be asking you to deload on strength and conditioning efforts at CFB.  Workouts are not as hard as you’re used to, and because you don’t feel like you got anything from your training you decide to increase the volume/intensity of your activities outside the gym, thus not really deloading.

If you’re deloading correctly, you’ll feel very refreshed and ask, “That’s it?”  Don’t over think this and second guess yourself. Like Jim Wendler has stated on deload weeks, “You won’t get weaker during this period. If you do, it’s all in your mind.” Training is a long-term progression and should be planned with periodic recovery weeks that help prevent injury and constant overreaching or chronic fatigue.

Do this right and you’ll be on your way to feeling great, breaking records, and asking yourself, “Why the heck haven’t I been doing this before?”

B - Front Squats 

C - 2 mins Max Effort 
Strict Chin ups 
Rest 1 min
D - 2 Mins max effort 
Push ups 
Rest 1 min
E -  2 Mins max effort 

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