Thursday, April 21st

 

 

"Rest & Recovery"

 

So, I’ve heard a lot of you bragging:

 

“I haven’t had a rest day in a week!”

 

“I am really burning the candle at both ends…I haven’t slept in days!”

 

Guess what? THIS IS NOT SOMETHING TO BRAG ABOUT!

 

Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.

 

Rest days are critical to sports performance for a variety of reasons. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work and fitness goals.

 

We will be posting weekly info about Rest days, Hydration, Diet, Training and other common topics.

 

Today's WOD:

 

Warm up / Mobility

 

Strength - Back Squat

(Work to a heavy single the, 3x3 @ 75%-80% of HS)

Work to a heavy single, avoid failure. (90%-95%)

 

***If you missed Monday you will do the C+J instead.

Monday's Make up Strength -Clean and Jerk

(7 sets x 3 reps @ 70% (of split jerk))

**Full Clean

 

-Technique / WOD Review

MetCon WOD: CrossFit Games Open 11.1 and 14.1

 

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

 

-Post WOD stretching on whiteboard

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Joe Fraser

Joe Fraser is co-owner and head programmer of Iron Strong Athletics LLC, home of Iron Crossfit North Brunswick. He is a Crossfit Level 1 Trainer, Crossfit Kids Certified and a NASM Certified Personal Trainer.