Ron working through the Lab Rat Programming[/caption] [caption id="attachment_12163" align="alignnone" width="300"] Tara working on pause Back Squats[/caption] [caption id="attachment_12164" align="alignnone" width="300"] Sara being super spotter[/caption] [caption id="attachment_12166" align="alignnone" width="300"] Knotts working up to a 3RM Pause Back Squat[/caption] [caption id="attachment_12168" align="alignnone" width="300"] Dillon going through proper Push Jerk progressions[/caption] [caption id="attachment_12169" align="alignnone" width="300"] Destiny instructing the Miss-Fit class on V-Up technique[/caption] [caption id="attachment_12170" align="alignnone" width="300"] Noah goign through corrective exercises[/caption] Pics of CrossFit in Galveston Pics of CrossFit in Galveston. Some pics from one of our busiest weeks this year. Programming was fun and varied based around basic CrossFit movements mixed with some unique and varied accessory work. The temp is getting a little warmer so there was plenty of sweat spilled this week ! Next week we will be working on some more undulating periodization and wave loading for the programming. PR’s have been coming fast and conditioning pieces have been interesting to say the least. A well-rounded plan has to have some semblance of organization meaning it’s very difficult to plan for the 2x a week folks without messing up the 3-5x a week athletes. With my programming we do train specific energy systems and strength modalities on certain days, but there is emphasis on GPP most other days so athletes will make progress regardless of what days they show up to the gym. When it comes to each training session there should always be purpose behind your training where we have a goal/desired outcome in mind. If we aren’t sure what the purpose behind each session we could miss the boat on getting the most out of our training. The “why” behind every training session we perform is arguably as important as the actual session itself. Don’t get me wrong, there are days when it’s nice to just go with the flow and not worry about your time, score, weights, but 90% of the time having a desired effect/result in mind will not only make your session more efficient but enhance the results of your training.
Pics of CrossFit in Galveston
Pics of CrossFit in Galveston
Max Effort Training The goal for Max Effort Training (ME) is to move maximal loads, no surprise there. Dynamic Effort Training The goal of Dynamic Effort training is to move sub-maximal weights at maximal velocity. By doing this, we utilize higher threshold motor units (motor units that have the greatest potential for growth/power output) which in turn teaches us to be faster when it comes to a variety of explosive sports. Aerobic Conditioning Think of steady-state events like a 5k run or power walking with a light sled for 400 meters. These events typically keep your heart-rate around 60-70% of max. Often times we have conditioning pieces that simulate this response. These workouts are typically steady-state type pieces that don’t involve particularly heavy loading or laying on the ground after feeling like the world is about to end. Anaerobic Conditioning Think of a workout like “Fran” or many couplets we perform in CrossFit where you’re heart-rate is through the roof and your output maximal. The shorter the duration/higher intensity the longer the rest interval required. In short, going into a training session where you know what the intent is behind each portion of your training allows you to set goals, stay on point with tasks at hand, and know what your long-term goals are. Making the correct choices with regards to loading for both strength purposes and conditioning can drastically change the outcome of your training (imagine doing “Fran” with close to your 1 rep max thruster. The workout would go from a highly anaerobic piece to a slower aerobic piece). Undulating Periodization stimulus for training days so that we can adequately recover. Day 1: Low Stress Day 2: High Stress Day 3: Medium Stress Day 4: Low Stress Day 5: Medium Stress Day 6: High StressThis ]]>
Let’s face it: working out can feel like a chore sometimes. Even if you’re the biggest fitness buff around, training is not always as exciting as you’d like it to be.