Wednesday, June 22, 2016

Recovery is as important as work

Isabella and Jordan fine-tuning their kettlebell snatch technique
We had two tough workouts the last two days: technical kettlebell movements, lots of volume, running, and hot summer temperatures pushed you a bit harder than usual. That's good, we like to have punctuated intensity to go along with our typical mellow, heavy days.

Remember, though, to follow the program and not rush the rest time. I had a conversation with a member (who's known for always being in a rush...I won't out you, but you know who you are) about the difficulty of Monday's workout. I said that it shouldn't have been that bad because we programmed "full recovery" between rounds. She felt impatient waiting for recovery, so she did all three rounds with little rest.

That's a typical feeling, and most gyms (and pop culture) foster that belief that you have to go hard all the time every day. We want you to take your rest time (either rest days, or programmed rest between sets) seriously - you won't lose points for rest days here! Full recovery means full recovery (within the constraints of getting done before class is over). If we prescribe an interval, we want you to stick with that. Some days are purposely lighter or lower volume to give you a chance to recover.

Your body responds differently when you do high intensity-workouts with lots of rest (Monday's workout), constant moderate-intensity with no rest (yesterday's workout), fast-paced strength workouts (today's workout), and longer recovery strength workouts (tomorrow's workout). We try to hit all of the energy pathways in our programming - we want you to have well-rounded fitness.  Take your time warming up - even add special on-your own work that you may need (we reserve the first 15 minutes of class for the warm-up), and take your time on the strength progression workout - 3 to 4 warm-up sets before your working weight (we reserve 15 minutes for that too).

Periodization and variability is important for non-linear biological systems (people), so don't get stuck in a rut doing the same things at the same intensity all of the time.


front squat 3x5


on the 2:00 interval 10-9-8-7-6-5-4-3-2-1 squat
go heavier every round
2 pull-ups between rounds

Endurance Option

accumulate 15 front squats at 5RM


same as main workout, drop sets if you go over AeroMAX

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