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!”




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


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.