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Rest Day

Nick gets in a workout in on the Erg.

CFSBK Rowing Workshop
In order to do some last minute prep for the second Qualifier workout, we've asked Nick and Charlotte to do a little seminar this Wednesday at 8pm on rowing mechanics and how to pace a 2K.  This will be primarily for athletes competing in the North East Qualifier this weekend however all are welcome to attend. Nick competed in the Men's Quadruple Sculls for the US Olympic team in 2002 and Charlotte is our resident rower/CrossFit Mom.

Classes this weekend
We will be having regular group classes this weekend however there will be NO TEASER on Saturday.

Helping out on Thursday
I'm leaving for Albany Thursday morning after the 7am Group class. I need to load a U-haul with all our 10/25/45/55 lb bumpers, 45lb barbells, rowers and some other pieces of equipment.  If anyone could help out it would be greatly appreciated. This afternoon I'll go to U-Haul and see what time they open and when I can pick up the truck.  It's likely that Ill have to head over to pick up the truck after classes which could take anywhere from 1/2 an hour to 45 minutes.  Please let me know if you're available to stay for a bit after class and help carry some equipment down to the front of the building.

Check us out on the Affiliate Blog today

Reader Comments (19)

David -- I'm sure you know this but make sure to check the load weight on the UHaul you get, some of them are strangely low; Someone recently overloaded their UHaul and snapped an axle on the road.

I can come by and help if you don't have enough volunteers from the 7am class, just let me know.
May 19, 2009 | Unregistered CommenterDavid Makowski
So David,

sounds like you'll be ready to load the truck at about 8:45-9? From experience getting a truck at that U-haul can be an unpredictable pain in the ass--but I think youll be okay on a Thurs morning.

Today is my official last day at my old job so I can probably swing by Thursday as long as you dont mind an 8 month old.
May 19, 2009 | Unregistered CommenterShawnS
I'll help, David.
May 19, 2009 | Unregistered CommenterAndy
This morningSnatch x15Reps 1-5 @ 64#Reps 6-10 @ 67# (6, 8 and 9 mostly because my brain was not processing well yet and I forgot to stand up)Reps 11-15 @ 70#pretty slow pulling myself underneath the bar. I suspect on a less tired day this weight wouldn't be quite so heavy.

5 min rest

C&Jx15Reps 1-5 @ 84#Reps 6-9 @ 87#forgot to do a rep. duh.Reps 10-15 @ 90#This was some righteous weight. My jerks started to break down a little; per David - rack position a bit too low on some reps, had some trouble getting down underneath the bar, but I managed to muscle through them all.

I felt pretty blitzed after this. Had to eat some steak, sardines, coconut butter, an egg for breakfast. Now all is well. Rest is in order.

David - hopefully I won't be at work and able to help. Not sure yet.
May 19, 2009 | Unregistered CommenterMargie
I missed reps 6, 8 and 9 of snatch...
May 19, 2009 | Unregistered CommenterMargie
Thanks, David, for inviting me and Charlotte to talk about the 2K erg piece. I can video the session and post it, if y'all are interested. Also, I've done a write-up on how to approach the 2K that we can post.

By the way, I competed in 2000 - I wasn't on the Winter team! (Although, in my opinion, biathlon is the best sport!)
May 19, 2009 | Unregistered CommenterNick
I'll help Thursday too.

Making up for missing the weekend I did Helen this morning. Had a little trouble getting the treadmill up to speed but finished in 9:36, down from 11:12 on 4/19 and 13:35 on 3/2 (I'm addicted to beyondthewhiteboard.com)

Sameer is out of town but I was planning on doing a CrossFit Endurance run tonight at 7 if anyone is interested.

May 19, 2009 | Unregistered CommenterDan L
nick, I can't make wednesday, but am really interested in your talk, so videoing it would be awesome!
May 19, 2009 | Unregistered Commenterpaul
KB final order:Jack 1x1pood $59.24Juliana 1x1pood $59.24Sameer 1x1pood $59.24Chris 1x1pood $59.24Dan 1x2pood $107.30Bjorn 1x1pood,1x24kg $139.61Ian 1x2pood,1x25lb.$156.86Jacinto 1x1pood,1x24kg.,1x2pood$246.9124kg.=$80.37 25lb.red=$49.56Prices listed have the shipping included. Please get back to me asap if there are any problems with order. I'm ordering tomorrow, please pay me when u see me(I will be at Thursday 6pm class) jlevavi@hotmail.com
May 19, 2009 | Unregistered Commenterjack
I just wanted to say GOOD LUCK to all our SBK athletes competing at the Quals this weekend and I hope everyone traveling to watch/volunteer/support has an amazing experience too.

I'm off to Alaska tomorrow morning!

See you all soon! xo
May 19, 2009 | Unregistered Commenterstephanie

Loved your last post on the Affiliates blog. Your people are lucky to have you as their coach. Your interest in the well-being of your members is evident. I also appreciate your awareness that not everybody will need a back-off phase.

I'm lucky to have a coach (one of many here at Crossfit Invictus) that has the same philosophy. CJ is equally in tune with his athletes' needs and abilities.

Cynthia in San Diego
May 19, 2009 | Unregistered CommenterCynthia
We should totally do a biathalon-ish wod. maybe use paintball guns.
May 19, 2009 | Unregistered CommenterSameer Parekh
David,Wonderful response on the Affiliates blog - I would just like to (needlessly) confirm Cynthia's statement and say I feel very fortunate to have found CSB with you at its helm.
May 19, 2009 | Unregistered CommenterDavid Makowski
David -

I think that your response on the affiliate blog was excellent. There was a prominent cf'er a few years ago (name escapes me) who took an easy week every 4th week and a week totally off every 3 months.

Encouraging a rest week is different than strictly periodizing an entire year in order to reach a temporary peak at some point in the future.

Most people (myself included) have a hard time backing off once someone says "3,2,1,go" and everyone else is going balls to the wall.

To me, an encouraged back off week represents good programming, not a flip to the dark side of main stream periodization.

May 19, 2009 | Unregistered CommenterJohn B.
Great response on The affiliate blog. Aush might be the world's best trainer but he still sounds like an aushole to us.
May 19, 2009 | Unregistered CommenterRob & Anne
Just read your response David, and I agree with everyone else. I'm glad you're open to thinking "outside the box" (pun somewhat intended) in terms of our training at cfsbk. Like you said--if it doesnt work--it doesnt work--but you wont know until you try it.

Like John I have a hard time backing off and like I said, my body was feeling beat from the weekend session.
May 19, 2009 | Unregistered CommenterShawnS
Great response David. I've read several studies about periodization as well and what I've gathered is that once your performance starts to suffer, you're already significantly overtrained. Proactive rest/periodization has been used successfully by all kinds of athletes, particularly Olympic weightlifters in Eastern Europe. The research I read suggested three cycles: micro, meso and macro. Micro cycles were one week long, just like we do at CFSBK, meso cycles were 4 weeks with, each week more intense than the last. After each meso cycle, intensity would drop to below the 4th week of the previous cycle, but above the 1st week of the previous cycle. Macro cycles were 12 weeks long (3 meso cycles). After each macro cycle, there would be a week to two weeks of almost total rest. The length was determined by how the athletes felt mostly. I've seen similar periodization schedules in endurance sport training. I did a quick look around for the article and couldn't find it but if anyone is interested I'm sure I could dig it up

May 20, 2009 | Unregistered CommenterDan L
Thanks for all the kind words everyone. It's an honor to work with such an amazing group of people. You guys are awesome.

May 20, 2009 | Unregistered CommenterDavid

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