The De-load Explained (or, “You Call That a WOD?!”)

From Josh:

As anyone who’s done even a few days of hard WODs in a row can tell you, it just isn’t possible to sustain maximum intensity indefinitely. So, over the past two months, we’ve been periodizing CFNYC’s workouts–varying the volume and intensity in a planned way, that builds up, pulls back slightly, then keeps building.

By the end of last week, we’d reached a peak of that volume and intensity. And, as a result, many of you probably felt like you’d been beaten with a crowbar. Which, in short, is exactly the point: we want to get right up to the edge of overtraining (to maximize gains) without pushing over (to where gains reverse and injuries set in).

This week, we’re de-loading–ratcheting the weight, volume, and intensity way down – so that you can more fully recover. Then, this weekend, we hop back into standard WOD mode, and our usual, harder pace. By then, you should be raring to go, and ready to make gains for another couple of months.

Wednesday 110831

A: Back Squat 5-5-5 at 70% Effort

B: 5 Rounds NOT For Time:
As many reps as possible (unbroken) of ring rows
Max length L-sit

CFNYC member John Durant’s talk at the Ancestral Health Symposium
Comfort noodles / Grain-free carrot cake (via)
The ultimate fitness formula
Bending the rules on bacteria (via)
“More reds!”

Samantha Briggs (below, left) came in 4th at the CrossFit Games and she and her friend Nicola (at right) are in town to compete in the 2011 World Police & Fire Games–they’re both firefighters. How badass is that?? Turns out they’re sweet and friendly as well. Kick ass, ladies! UPDATE: Samantha has graciously agreed to be part of our Visiting Coach Series this Friday evening. This is an incredible opportunity for our members to spend an hour with one of the top CrossFitters on the planet. We are still deciding on a format (interview, question and answer, coaching) and on a time (probably 6:30 PM, since Sam is competing early Saturday AM). Details to follow.

* * * * *
Here’s what’s on tap for Thursday’s WOD classes:

A: Press 5-5-5 at 70% Effort

B: “Fran” with Empty Bar

Responses

  • Hari

    Samantha has graciously agreed to be part of our Visiting Coach Series this Friday Evening. This is an incredible opportunity for our members to spend an hour with one of the top CrossFitters on the planet. We are still deciding on a format (interview, question and answer, coaching) and on a time (probably 6:30 PM, since Sam is competing early Saturday AM).

    Details to follow.

  • http://wodalmighty.blogspot.com Reis

    Running in the park with Lisa today.

    WOD: 10 x 200m (90 seconds rest between rounds)

    Stopwatch ran out of juice, but after :51 – :56 – 1:06 my average (from counting in my head while running) sat around 70 seconds per round.

    Last two mornings have been BYOB (bring your own bulb) for lighting in the back shower (closest to the squat rack platform). It would be great if someone could replace the light. After a long commute’s worth of Twitter & Youtube, my phone only has so much flashlight power…

  • Lisa

    Great effort, Reis!
    You, Rick and Scott were a good crew this morning.

  • Andrea

    I had the pleasure of working out with Sam last week, it was absolutely incredible watching her work out!

  • Alex P

    For anyone struggling with muscle ups this slow motion vid of Annie T may help: http://www.sicfit.com/speaker/6589-CrossFit-Women/video/505355-Annie-T-slow-Muscle-Ups-HookGripcom

    Check out how large of a kip she gets. She is practically horizontal at one point.

  • Nick W.

    115×5, 135×5, 135×5, 135×5, 135×5
    Ring rows: 15, 13, 11, 10, 10
    L-Sits: 18 seconds, 18, 17, 17, 14

  • Hari

    re: Alex P’s comment (can’t seem to reply directly),

    Also note that as Annie get’s horizontal, she very quickly turns her wrists and the rings a full-180 degrees. Virtually every failed muscle-up ends with the rings turned 90 degrees and thus completely blocking the roll forward.

    There are two primary ways people fail a MU: (1) not getting the rings out of the way (i.e., turning 90 degrees and having them directly block the path); and (2) giving up, i.e., just falling back down rather than struggling to roll out on to the top of the rings.

    Watch more videos and you will see determined athletes pull and then “ratchet” themselves through, struggling for up to 10 seconds after the completion of the pull. This, however, is impossible if you don’t get the rings from in front of you to your side–close to your side.

    The advantage of a hard pull and/or a violent kip is that it gets you high enough that you don’t have to ratchet yourself over. However, no amount of pulling will solve the problem if the rings are in the way or you don’t roll foward.

    This is not to say that you don’t need to pull. The point is that you can probably pull a few inches shorter than ideal, if you stay with it and don’t retreat.

    • Mike K

      One more tip, and in my opinion one of the best ways to improve your muscle ups, is to improve your ability to hold on to the false grip. If you can hold a good false grip throughout the movement, you don’t have to pull much more than getting the bottom of the ring to about the top of your armpit to be successful.

      Most people I see set their grip good, but slip out of it as soon as they try to pull or kip. That seems to be one of the main reasons people can’t make the transition over the rings as its much harder to roll over them without the false grip. It also helps to start your kip after pulling to where your elbows are already flexed, like Annie does in the video. Of course pulling/kipping harder will get you higher up through that transition point too, but once you are fatigued, holding the false grip becomes more important.

  • Sam g

    5/3/1 Bench

    5@ 168
    3@ 190
    9@ 215 Up 10 pounds down 1 rep, not sure which one is better, chest feels “blasted” though.

    Assisted exercises included a butt load of stretching and mobilizing.

  • Jim S

    5@ 135, 135, 135
    Ring Rows 10, 10, 10, 10, 10
    Ring L Holds: 17 sec, 16 16 13 17

    • Jim S

      Oops, should add that those lifts were front squats. Looking forward to getting back in the gym soon, but in the meantime my home gym is rack-less so unless it’s really light I usually sub front squats.

  • Ralph

    A: 155, 175, 175

    Ring Rows (feet on box): 10, 11, 9, 9
    L-Sits: 19 sec, 27, 30.5, 21

    Cashout with Andrew:
    150 Box Jumps (20”) for time / 5 clapping pull-ups as active rest: 8:55
    50 Sumo deadlift high pull (75#) / 10 wall balls (20#) as active rest: 4:03

  • Sofia

    A- 115-125-135
    B- mini jumping Angie.
    35 p/u
    35 du
    35 pushup
    35 du
    35 situps
    35 du
    35 squts
    35 du
    10:20