Archive for July 4th, 2010
Hope everyone had a nice 4th of July, and ate the Paleo friendly Bar B Q foods. We got some serious work ahead of us, so be sure you come prepared to “DO WORK”. Also, be sure you come and give yourself ample time to effectively warm your body (joints), simply hanging out and doing a couple warm up moves will not help your performance in the WOD. It can also lead to an injury. Just because it’s warm outside doesn’t mean your body is good to go for the WOD. The majority of you are sitting at your desks for countless hours of the day getting your body stuck in 1 position, and those 2 stretches while you talk to someone aren’t going to cut it. Take your warm-up just as serious as your skill/strength work, and just as serious as your WOD. That’s my rant for the day. More to come… lot’s more.
The result of TOO Much chalk and pullups. Proof that sometimes less is best.
- Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest.
- Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work
- Rowing first reduces reps on all other exercises
- Rowing reps are not seriously affected if done last
- Improvement happens really fast when the workout is done consistently (bimonthly).
- High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol.
