CrossFit South Brooklyn

Established 2007

Rest Day

Posted on

Alec

Alec's Front Rack

The movements for the following cycle will be as follows:
Squat Variant: Back Squat
Pull: Power Clean
Upper Body: Weighted Chin-Ups

Saturday Back Squat + Conditioning or Assistance
Sunday Conditioning
Monday Power Clean + Conditioning or Assistance
Tuesday -Rest Day-
Wednesday Back Squat + Conditioning
Thursday Weighted Chins + Conditioning
Friday -Rest Day-

We've doubled up the number of times we'll be squatting this cycle to really push the lift.  In order to allow more time for additional work on Squat days, we'll only be doing 3 work sets as opposed to 5.
________________
Eat Like a Man with Steve Pan  Performance Menu

Comments

  3. Do most folks here take Fish Oil?If so how much?What brand?

    Funny thing is I’ve been taking it for years off and on–but at the recommended dosage on the back of the bottle which is basically like 2 capsules.

    Ive recently done a lot more reading and upped my dosage–using this Whole9/Robb Wolf calculator:http://whole9life.com/fish-oil/

    The great thing is I can definitely feel the effects. My soreness goes away a lot more quickly these days–but now im also flying through bottles of fish oil.

    I guess 10 bucks every 10-14 days isnt all that bad all things considered…

  4. @ Shawn – I sometimes take fish oil sometimes not. Basically now that I am exclusively eating grassfed beef and only eating at restaurants that don’t serve grassfed beef occasionally the importance of fish oil has gone down again based on Robb Wolf’s thoughts. I may start up again at some point but currently I don’t see much direct benefit. Vitamin D on the other hand I love.

    On the squatting two times a week! I thought David was joking, but now I am super happy.

  5. Pro Source Omega 1250 Fish Oil Capsules from prosource dot net

    Cheapest per gram I’ve found. I’ve never had any problem with quality, and they are made from small fish (a good thing). I average 5-10 grams (of EPA/DHA) per day, depending on how well I’m eating.

  6. That video has to be a joke. I think that’s more than Michael Phelps eats. You never see him putting one bite in his mouth.

  8. Alec looks very scary.

    Yay for 2x/week squatting! I am really excited about this b/c I can’t ever make 5x/week and I feel like this schedule is more conducive to the 2-3x/week person actually hitting most of the lifts every week.

    In general I feel like our programming lately has been very much aimed at the 5x/week person. Back-off week, in particular, is something that the intense cross-fitter needs, but for those of us who aren’t there every day, we kind of make our own back-off weeks by mistake. So when David posted @ the beginning of the week that there wouldn’t really be workouts this week I got nervous–I was glad that we did have some fun, intense WODs, because for me at least, I don’t need to back off–I am pretty much operating at 60% intensity all the time b/c of my schedule. When I do come in, I want to be able to hit it hard if possible.

    I realize it’s impossible to program for all of our needs but I do think the 2-3x/week contingent is pretty sizeable…

    Separately: I LOVED yesterday’s skill session on cleans. Shane, that was some of the best instruction I’ve gotten and I feel a lot more comfortable with the 3rd pull. I am not dreading Monday! Yay!

  11. @shawn – I looked that that robb wolf calculator and I must have bad fish oil pills because I would have to swim in them. (I have mark’s daily apple) I’ll go with the prosource.

    @fox – great article, appreciate it. I don’t have any particular issues but do feel like immune system is weak at times. (There could be other factors for that, sleep, etc.) anyway, the interesting question is how to replenish.

    I remember Margie said there’s only so much you can get from food. I guess it’s just something that you try to stay on top of a bit, and avoid antibiotics? Basically, it sounds like it’s not that easy to just replenish. Is that accurate?

    Thanks

  12. I’m a 3x a week-er and after this strength cycle I really felt like I needed a back-off week. My last workout was Saturday’s OHS and I was sore well into Tuesday of this week. Then even after chilling all week, last night’s “back of WOD” completely destroyed me. Given, I did have a cold earlier this week, but still, usually I Crossfit straight through colds. I take fish oil – lots. I sleep 6 hours a night, sometimes 7. I do IF 2, 3 times a week. I eat Paleo but guessing there must be a lot of room for improvement there because I don’t know what else to tweak besides more sleep! :/

    That aside I’m really excited about two squats per week! 🙂

  13. PS s/back of/back off/

    PPS what was that last song played at the 7:00 class last night as we were putting away our weights? It was hilarious – lyrics were something like when I move you move?

  14. @Jim I popped like 8 Trader Joes Fish Oil capsules last night and 3-4 more this morning cause I knew Id be sore off all the deadlifts.

    yea that calculator calls for a lot of fish oil. When I first saw it –I was like is this a coding error? But after doing some more reading-it wasnt.

    Yea im going to check out the brand fox recommends.

  15. @Bethany – I wasn’t there, but that sounds like Stand Up by Ludacris. Feels like a midget his hangin from my necklace? 😉

  16. @Jim – yep gut flora is a constant in your life. If you fall of the wagon for an extended period of time, take antibiotics and get sick, then up your probiotic intake until you’re better. Otherwise, just keep the fermented foods coming and maybe a probiotic supp if you need it.

    Bethany – maybe now isn’t the right time to fast? Best to have food, sleep and stress under complete control before you think about fasting.

  17. Fun noon class with Coach Shane. Loving the hip mobility work. Did Wednesday’s WOD with a 1 pood KB:5 rounds NFT20 one-handed swings/transfers10 snatches ea side10 walking lunges ea side

    Each round took me 2-3 min; I rested around 2 min between rounds. I liked this a lot. I feel like the one-handed swing/transfer really trains you to use only your hips to get the bell up, since you are letting the thing fly through the air unaided during the transfer point. I started to play with letting go earlier and earlier. Fun.

    @Bethany: In one of his latest podcasts, Robb Wolf said that when he is working really hard & not sleeping enough he doesn’t train. He really does try to balance it to that extent. I know my performance/ body composition/appetite have all suffered as a result of living with an infant this year–Evidently a sleep-deprived person is in a pre-diabetic state. Gaah! I bet you’d see a lot of strength gains, and less fatigue, if you could get more sleep. (If someone could please tell Linus that 6:30am is more appropriate than 5:40am for a wakeup time, that would be dandy.)

  18. Charlotte – when I was a shift working, daytime fulltime dad I would try and nap anytime Dharma did. I never really got more than 4 hrs straight bit the naps certainly helped. Granted, I wasn’t really doing a whole lot of weight training back then. I was more of a yoga dude 😉

  19. a very fine noon class with shane.

    WUfoam rolldromssamson stretch

    Skill WKClean Technique Complex…very, very good.

    WOD10-1 DL/PU meatball!rx’d 4:13 PRalways a pleasure this one.

  21. @dmg I hear you my man. We have one of three sleeping well. If I had to pick a book title to describe what goes on at night in our place, it would be William Faulkner’s “The Sound and The Fury”

  22. @jim. lucy sleeps through the night. finn the destroyer on the other hand is a monster!!

    and re the fish oil calculator..it suggests i start ordering by the truck load!

  23. happy friday evening!

    warm-up = DU practice. got 2 in a row! (well, not in a row exactly, with singles in between, but w/o stopping. that should could for something.)

    made up the DL/push-up WOD–7:41 at 185#. this was one of the workouts i did when i was home briefly from haiti and it took me at least that long but at 155#.

    then pull-up practice with becca. 2 in a row, a less ugly kip. good times.

  25. Pan is keeping fast food alive.

    Christine followed a guide in one of her tri mags and told me based on my job and exercise i needed at least 4000 calories a day when working. This was liberating news. I eat alot now and feel better. No junk though.

    repeated the clean intro at noon with Shane then did snatches so as not to loose my fine edge.

    95×3, 95×3, 95×3, 95×3, 105×3

    If we do both squats in one week are they both at 100% effort? That was a no no when i took power lifting classes years ago.

×