Wednesday: Is We Recovering Hard, Part 5

Wednesday: Is We Recovering Hard, Part 5

With all this talk of recovery…I’ve been getting a TON of questions on which products are right for you.

The answer…it depends.

Yeah I know – that’s kinda funny but it’s also true.

Just like every CrossFit workout we do is fully scalable & tailored to your current fitness level with your future progressions in mind – recovery protocols & supplements are the same.

It’s also part of an ongoing search to find what works right for you – and different items work better for you at different times of year different training cycles even different ages in our lives.

So that’s why we’re listening to my friend molecular chemist and fellow box owner Nicole Bowers when she talks recovery!

Check it out – we’re talking NTR (Night Time Recovery!).

And…2 Programming Notes for today read up!

1. MAP sesh at 6:30pm is ON tonight – and we had GREAT feedback on having a movement/rep progression for each level! Stay tuned for tonight we’ve got more of that awesome.

2. Check out the Level 1/2 Programming that is on tonight at 7:30pm – I’ve done the same thing so everyone can participate – both brand spanking newbies and High Voltage Vets. There’s a beginning rep/movement range and intermediate/Advanced for each section of the workout.

Don’t be shy – the water’s fine!

A. 3 Sets: Backsquat (+5-10# from 10/28 – do a few quick warm up sets first)
Reps of 20 (set 1) 10 (set 2) 10 (set 3) all at the same weight
(not for a 20 rep max but for a heavy set of 20 then a set of 10 & another set of 10 at the same weight)

rest 2-3 Min betw sets

Bx3:
B1. Press x 8 reps rest 30 sec
B2. GHD Sit Ups x12-15 reps rest 30 sec

C. 6 min AMRAP
15x Burpees
50x Dubs

Note: For Leve 1/2 class – we’ll be having a Beginning Progression and an Intermediate/Advanced – same skills same movement patters different stimulus for different people. It’s going to be pretty awesome!
Skill: Back Squat

Intermediate/Advanced: 3 Sets: (+5-10# from 10/28)

Sets of 20 (set 1) 10 (set 2) 10 (set 3) all at the same weight
(not for a 20 rep max but for a heavy set of 20 then a set of 10 & another set of 10 at the same weight)

rest 3 Min betw sets

Beginners: Sets of 10 reps; 30×1

Bx3:
B1. Press x 8 reps rest 30 sec
B2. GHD Sit Ups:

Int/Adv: x12-15 reps rest 30 sec

Beg: 8-10 reps

C. 6 min AMRAP
15x Burpees
50x Dubs (100 singles)

Pre-Skill: Structural: GHD Sit Ups x5-10 reps x3 sets (instructional)
Skill: Back Squat
Sets of 10 reps; 30×1 x 4 sets

WOD: 10 Min AMRAP:
8x Burpees
100x Rope Passes any way (dubs/singles etc)