WOD (15/02/17)

I’m still trying to recover from that dreaded stomach flu so still feeling relatively weakšŸ‘ŽšŸ». But managed to fit in some good training!

Considering the Crossfit Open is literally around the corner – 7 days away to be exact- it’s time to kick it up a notch and start getting into the pain cave! Consequently, two past Open WODs were done back to back followed by some accessory work.

1. 11.6… 7 min AMRAP 

3 thrusters @ 30kg

3 chest to bar pull ups

6 thrusters 

6 C2B

9 thrusters 

9 C2B

… continue up in 3s until time cap 

I managed 15 thrusters and 8 C2B. The bar felt more like 50kgs than 30!

-5 minute rest-

12.5… for time

60 bar facing burpees

15/12 muscle ups

This took me 10:13. I felt surprisingly comfortable on the burpees and just kept a steady pace. The muscle ups felt decent today as I was using a lot more hip drive and power! 

2. Accessory work

4 sets

6-8 overhead stability lunge (see video) 

15 barbell hip extensions @ 45kg

4 sets

10 dead ball slams @ 20kg

20 weighted sit ups

20 weighted Russian twists 

WOD (13/02/17)


I spent most of my weekend in bed as I had a pretty upset stomach (sad face) but it forced me to have two full rest days. So when Monday came rolling around my body was feeling pretty fresh but unfortunately my stomach was still quite upset. Nevertheless, I did the work and finished my training sesh! 

1. Front squat 5 min EMOM

3 @ 60%

3 @ 65%

3 @ 70%

2 @ 75%

2 @ 75%

– rest 1 min-

10 min E2MOM

2 @ 80%

1 @ 85%

1 @ 85-90%

1 @ 90% 

1 @ 90%

2. 12 min E2MOM clean and jerk @ 60-70%

3. 6 RFT

500m row

10 box over burpees

-1 min rest between rounds

>23:13 

The weight lifting did not feel great today but I blame that on the stomach bug. The cardio was alright, it’s just not my fave type of workout šŸ˜ 

Don’t Hit the WALL!

Have you ever looked at a workout and thought “chilled, I’ve got this one!” Then, five minutes into it you hit a wall. You’re dripping with sweat, you’re out of breath and your muscles seem to have lost all their ability to perform. Yup, I’ve been there. It’s not fun. But WHY does this happen?? How is it possible to feel insanely good in one workout and then completely and utterly useless in another?

Well, besides the fact that there are obviously certain elements to a workout that may favour or disadvantage you. Say, you are GREAT at heavy weight lifting, but when it comes to those sub 7 minute metcons you feel like you’re dying and your body is working against you. That’s just telling you to WORK ON YOUR WEAKNESSES! However, if it is a workout that you think you could crush, but for some unknown reason, it crushes you.. well that is likely to be a failure on pacing accordingly.

For me, one workout always comes to mind when I got my pacing strategy completely wrong. It was at a Crossfit team competition and I was honestly so excited for this workout because it had all my favourite exercises in it. We had to do 14 reps of deficit handstand push ups into 7 reps of overhead squats and the second part was maximum reps of muscle ups. I started the handstand push ups at full speed, made it to 8 and suddenly I could not push myself up anymore. I struggled through the last 6 reps, literally doing them one at a time. When I got to the overhead squats, I struggled to even get the bar above my head, let alone squat! Anyway, I eventually finished those two exercises and then it was my turn to do muscle ups. Well, this part was just embarrassing. After several attempts I managed to get a total of ONE muscle up, much to my dismay. I will admit, I shed a couple of disappointment tears after that one. But, this is a typical example of not pacing correctly. I went out way too hard on the handstand push ups which completely destroyed my muscle endurance for the rest of the workout.

So what is a pacing strategy and why do athletes use it? Athletes use pacing strategies during competitions and workouts in order to maximise performance and prevent failure of any physiological systems such as the heart and muscles. Therefore the athlete is self-regulated by an appropriate distribution of workload and energy in order to prevent early fatigue or significant deceleration late in the event (or early, like me!). A pacing strategy is a conscious and Ā unconscious system that uses knowledge of the end point of an event as well as memory of prior events to determine the best paceĀ for a specific workout. The subconscious brain uses the predicted duration of an activity in order to determine the appropriate pace that can be maintained without hitting that horrendous wall we talk about. When the workout begins, physiological feedback is used to monitor the pacing strategy which tells us if we need to slow down (to preserve our physiology) or if we can speed up.

So, lets take Crossfit as an example. The workouts are constantly varied right? So how do we know how to set a good pace? If you have been doing Crossfit for a while, then you will know what it feels like to do a longer workout such as Cindy (20 min AMRAP of 5 pull ups, 10 push ups and 15 squats) compared to a shorter workout like Fran (21-15-9 thrusters and pull ups). You will also know what a more strength based workout will feel like in comparison to a metabolic conditioning workout. So using these past experiences as well as your current fitness and skill levels, you should be able to determine how fast you want to move throughout your workout. There are four types of pacing strategies most commonly used:

  1. All out pacing strategy: this strategy is generally used for very short workouts that last between 10-30 seconds and utilise the Phosphagen energy system such as a 100m sprint or Tabata intervals (20 seconds on, 10 seconds off). Sometimes, due to excitement and adrenaline, this strategy is used at the beginning of a workout that lasts longer than 30 seconds which ultimately leads to that very hard brick wall we all hate. So try save this pace for those sprint events!
  2. Slow start pacing strategy: this strategy is used by more conservative people or those who aren’t quite sure what kind of pace is required by the workout. Basically, the person starts the workout at a slow pace and usually maintains the pace, or sometimes increases it. This pacing strategy is often seen in individuals who are new to a specific sports. This is fine for the first and MAYBE second workout… BUT the individual soon needs to be able to adjust their pace in order to complete the workout at the desired intensity.
  3. Even pacing strategy: this strategy is used for shorter and middle time/distance workouts. The individual maintains the same pace throughout the workout but is still working at the desired intensity. This pace is ideal for workouts that are about 20 minutes or longer as they use the glycolytic energy system and therefore the athlete will be able to reach the end of the workout.
  4. Variable pacing strategy: this strategy is used for long distance/time workouts. The individual will receive feedback from their physiological responses (heart rate, breathing frequency, body temperature, etc) which givenĀ them an indication of if they should speed up or slow down throughout the workout. Generally, athletes using this strategy will start at a faster pace, then slow down, and speed up towards the end of the workout.

So, next time you you walk into the gym and look at that white board, or decide to do a triathlon (whatever floats your boat), think about what you are about to do and the best way to go about doing it in order to really get the best out of your workout. Because damn, hitting that wall is painful and occasionally embarrassing and tear jerking…

The need for REST

  
You either love or hate rest days, and I will be honest I hate them! I’m terrible at resting because I love pushing myself every single day… But the truth is that rest is an essential part of your training routine.

Last week I did 10 workouts in 6 days which is a bit more than the ‘normal’ person and I definitely do not reccommend it unless you have built yourself up to that amount of volume. I try to have at least 1 complete rest day a week where I do no physical activity so my muscles can recover. If I’m feeling tired and fatigued during the week I will make it an active recovery day which means doing light or moderate exercise that is different from your regular training. For me this is usually a TRX or body weight workout at a moderate intensity. 

  
During strength training your muscle fibers year and in order to rebuild them so that they become stronger and bigger, rest is needed. When you rest, it is essential to eat right, hydrate and get a good amount of sleep. This allows you to go back to training feeling stronger and more efficient.

 

how i feel about rest days
 
I took a rest day yesterday and woke up today feeling fantastic and ended up destroying the WOD! My body felt strong and I didn’t fatigue as quickly as I did on saturday after a full week of hard training. 

So fellow athletes, don’t be a hero… Program at least one rest day into your routine. It is completely dependent on how your body responds to training as well as the volume and type of training you’re doing. Play around with it to find the optimal ratio of rest to work.