For those of you that are wondering. We are in a “deload” week. This is our first “deload” week of the 2018-19 Programming calendar and has come at a much needed time. I know many of you are feeling extra sore and tired which is exactly why we “deload”. This way we can recover and work more efficiently towards those gains! Below is more information on what it means to “deload,”along with advice on how to get the most out of the week. Enjoy!
In all traditional strength programs there is what is commonly referred to as a “deload.” In basic terms this is the intentional lowering of volume, intensity, and loading in a program for short periods of time scattered throughout a training cycle. In terms of our cycle, we will take one every 3-6 weeks depending on what micro-cycle we are in. The intended effect of these “deloads” is to increase strength over the long term. As I have stated time and time again, getting better in CrossFit is a process. If you respect the process, are patient and diligent with your workouts and recovery, then you will see phenomenal results. In strength & conditioning programming it is a scientific truth that we DO NOT get stronger and fitter from working out more. We get stronger and fitter when we recover from working out… Mind = Blown! At its most basic level, exercise is simply putting your body under a clearly defined stress so that during the subsequent recovery period, you will adapt to that stress and become fitter. If you constantly go all out, you will eventually stop making gains and you will leave yourself subject to injury. This is a common occurrence in CrossFit. Lack of programming knowledge and the idea of more is better will always lead to injury. Training smarter, not harder, is always the key. However, this fact tends to be overlooked, or completely ignored, in the vast majority of programming found nation-wide.
A classic “deload,” and the way I do it in the Precision programming, is to lower intensity, volume, and load for the duration of one week and ask or sometimes try and schedule more rest days for a short period. It is not uncommon to see people who are worn out, take a week off and then come back refreshed, stronger and generally fitter.
So what are some basic rules you can apply to properly “deload” yourself during one of these weeks?
- Emphasize recovery. Get a massage; take a yoga class; go for a hike. You shouldn’t be working out every day. If you eat a calorie restricted diet or an ultra low carb diet, then take a break from that for a couple of days.
- Be kind to yourself. Many people labor under the misconception that if they take a day off or lower the intensity of their training, they will either lose fitness or gain weight. Nothing could be further from the truth. Give yourself a break.
- Lastly, trust the process I have laid out for you all. A “deload” week is scheduled and planned into your programming. I am accounting for it. If you take the period seriously, most likely you will return a week later to full training volume feeling great and maybe even PR.
Precision, it’s my duty not only to give you the best approach possible to help you reach your training goals, but to also educate you. Respect the process and remember… work smarter, not harder.
Fitness – Strength – Community
WARM UP:
50 Jump Rope Singles
10 Bumper Jacks 2″
10 Bumper Jacks 4″
2 Rounds
10 Pass Through
10 Good Mornings
10 Front Squats
10 Clean Extension w/ Lat Activation
10 Push Press
Then:
Mobility
WIN
SKILL:
3 x 25 Weighted Sit Ups
*Use a plate and push it above your head as you raise up.
LIFT:
Hang Clean & Press
3 @ 65%
4 x 3 @ 70%
*Focus on lat engagement in the hang.
WOD:
“A.T.T. 19.1”
Beginning on a 4-minute clock, complete:
15/12 Cal. Assault Bike
50 Double Unders
14 Power Cleans (135/95) (115/75)
If completed before 4 minutes, add 4 minutes to the clock and proceed to do:
20 Pull Ups
50 Double Unders
12 Power Cleans
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
15/12 Cal. Assault Bike
40 Double Unders
10 Power Cleans
If completed before 12 minutes, add 4 minutes to the clock and proceed to do:
20 C2B Pull Ups
50 Double Unders
8 Power Cleans
*You may bank time.
**Score = Reps Completed or Total Time.
FIT
SKILL:
3 x 25 Weighted Sit Ups
*Use a plate and push it above your head as you raise up.
LIFT:
EMOM 8
ODD: 15 Squat Jumps
EVEN: 30 Sec. Wall Sit
WOD:
AMRAP 16
15/12 Cal. Assault Bike
50 Double Unders (100 Singles)
20 Wall Ball (20/14) (16/10)
