Wednesday, 12.19.12: Daily WOD

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Rest Day

Power Athletes

11 Comments:

1. I just bought both of my daughters the "WOD Toys" for Christmas.
Comment by Ibarra — December 18, 2012 at 8:03pm
2. Question about rest day... I have track practices on rest days, I know I need to get at least one day off a week but is it ''bad'' to train on one of the rest days every week?
Comment by Raphael — December 19, 2012 at 8:49am
3. @Carl C: I know you've been starting work in Oly days on Tues/Thurs and was just curious about what programming you were following or what your focus was, and how it's been going so far. I think you've only been on it for a few weeks, but would be interested to hear your thoughts.
Comment by dredlocked — December 19, 2012 at 9:29am
4. @Raphael
It's not "bad" to train on a rest day, however, be mindful of what you're doing so that it doesn't take away from preparation for your season. Also, it depends upon what phase of training you're in, the intensity/volume of said phase, & how you are feeling not just physically, but mentally as well.
But on the flipside: REST is a necessary component to any training program; without it, muscle can't heal, CNS can't reboot (so to speak) and as a result, progress is either slowed or stopped altogether due in impending soreness and/or injury.

I'm in track as well and I take 2 "active" rest days per week ( I have 2 kids so I never truly "rest" period). Here's my weekly workout schedule:

In-season CFFB programming
Sun: rest
Mon: SWOD & DWOD
Tue: SWOD & speed endurance
Wed: rest
Thu: DWOD & Speed&Tempo/Jump/Throws/ Training
Fri: SWOD & DWOD
Sat: DWOD & speed endurance
**I program my own speed endurance & STJTs days which I alternate week to week**
I hope that helps. Good luck in your season.
Comment by JPizzle — December 19, 2012 at 10:00am
5. @Dredlocked
There isn't really any exact program I am following right now. But here is a template I have been trying to follow

Tuesday: Snatch work working within 1-3 rep range. Usually setting a max (3RM for example) for that day then dropping down 90% for some drop sets (3x3). Then I try to do some positional or accessory work for the clean and jerk. Nothing exact here but just things I feel I need to work on maybe some positional work or jerk/press variations.

Thursday: much of the same as above but working Clean and Jerks. Then doing Snatch supplemental work.

I try to have a 3 week plan and then just try to change it up a little every 3 weeks for a little bit of that undulating periodization.
The way I try to mesh this with the normal SWODS is I will prioritize by the speed needed of the movement. So I will usually do the speed stuff first (Oly lifts) then do the slower lifts that are programmed for that day like the deadlifts, squats, and bench press. This can add a little time to those days obviously.

Saturdays: I try to hit a heavy single for the day on both lifts and 3x1 at 90% of what I hit that day. Or do some percentage based stuff making sure to work in that 80% plus range. For example 3 waves of (1x80% 1x85% 1x90%) if I am things are going good I will try a few above 90%.

So far it has been going well. Back in the summer I did a Catalyst 9-week strength by feel cycle and got some decent results out of it. So right now I am trying to get back to those number and the familiarity of the lifts. It does add more squatting/volume into the program but I seem to do fine with it as long as I am good about my mobility and cool downs. I really like Oly lifting and CFFB, so far this has seemed like a good way to incorporate some Oly work into CFFB. Sorry for the long winded response but hopefully this helps. Let me know if you have any other questions

Comment by Carl C — December 19, 2012 at 10:26am
6. @Carl C: Thanks for the response. Makes a lot of sense to have a varying program, especially trying to juggle CFFB & Oly stuff. Will be interested to see how it pans out for you. I need to ride the regular CFFB model for a while to get back up to some of my goal numbers, but would love to figure out a way to mix in Oly work after that.
Comment by dredlocked — December 19, 2012 at 10:53am
7. Could anyone share photos of their home gyms, Im looking to invest in the near future and ideas would help alot!
Comment by tim hughes — December 19, 2012 at 12:44pm
8. I just don't get pictures like this one where folks have a fascination with putting their kids next to heavy weights in the air. Probably will only happen once in 10,000 times, but if chuckles drops that weight for whatever reason, it is going to roll that kid. Cameras reduced common sense by 98%.
Comment by Erik — December 19, 2012 at 12:47pm
9. @tim hughes: full article here on a really cool setup from TTMJ:

http://talktomejohnnie.com/testimonial/making-it-work

from the archives in April( http://www.crossfitfootball.com/page/index.php?menu=blog&page=blog&hide&id=43106)
Comment by dredlocked — December 19, 2012 at 12:49pm
10. @Erik - Glad I'm not the only one who winced at the pic. I'm in my garage so much in the mornings that my son knows to come find me there if he wakes up early. He often wants his own workout to do, but if I am using heavy weights I make him stay on the other side of the garage or in the house for fear of dropping weights on him - like I did once on a rower.
Comment by Chris Henry — December 20, 2012 at 5:57am
11. Makeup day, kinda just combining a few days.

ASWOD
- Squat: 3x5@270#; worked on hyperflexing my back less and felt a lot better
- Press: 3x5@105#; First time back on these in a while; wrist felt pretty good

DWOD
3 Deadlifts + 3 Powercleans: 125, 145, 160, 165, 170, 175, 180; wrist felt a little tweaky but generally okay; touch and go was hard without resetting

Max Pullups: 11, 7, 5; ~3 minutes b/w sets
Banded Goodmornings: Green band ~shoulder width stance: 30, 25, 25, 20; lower right back was smoked; weak point in high reps
Comment by dredlocked — December 20, 2012 at 9:32pm

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