Today was recovery – some hill mountain biking with my daughter. Slow days like this allow me to extend the fast to 18 hours from the usual 16. This for me greatly improves recovery, especially with sore and stiff muscles and seemingly aerobic capacity.
Back to normal hard work and hard workouts tomorrow.
Every few months I revert to intermittent fasting to improve athletic performance and accelerate recovery. The key points I summarized in many posts.
The main point is that fasting with weight training unleashes immense energy and a sixfold increase in growth hormones to help with both strength development and recovery. There are endless resources for those who want to read up on the topic.
My two favorites are Eat Stop Eat and LeanGains.
It is critical to do training in fasted state, or in a multiple WOD setup like SealFit, at least do the resistance or work capacity sections fasted.
A part of the resistance training was visiting Hershey Chocolate Factory with the family…
Baseline: [Fasted]
Run 400m, 15x burpees, run 400m, 15x pull ups.
[5:10]
Work Capacity: [Fasted]
“Gallant”. Complete the following for time:
* Run 1 mile with a 20# medicine ball
* 60x burpee pullups
* Run 800m with a 20# medicine ball
* 30x burpee pull ups
* Run 400m with a 20# medicine ball
* 15x burpee pull ups
[36:50]
Durability:
5 mile walk
Strength:
Squat Clean – 135 x 5 reps, 145 x 5 reps, 155 x 5+ reps
Stamina:
Not timed: 25x Hang Clean (95#), 50x KB goblet squats (40lb) , 100 walking lunges
One of our coaches, Larry had his birthday today. He happens to be our nutrition coach as well so he is not much into the whole birthday cake thing. In fact, year after year he gets the whole box to celebrate with him in a mysterious WOD he programs for the day.
Intentionally the box posts fake WOD descriptions in advance to keep us guessing.
In the end the resulting team WOD is fun and reminds us that traditions, like birthday parties are what we make them. Here’s to you Larry!
The workout needs to remain a secret so I can only post some of its elements.
Baseline
– 400m run
3 rounds
– 3 KB swings 53lbs
– 10 pushups
– 20m bear walks
Work Capacity: Larry’s Birthday WOD (secret)
4 stations of 3 minutes each with 1 min rest in-between
– Station One: climbing rope, 45# barbell plates
– Station Two: bench, 135# barbell, 30# slamball
– Station Three: dumbbells, pull-up rack
– Station Four: 150lb tires, gymnastics mats
[401 reps]
Strength, Durability, Stamina off today – no time
One of the key pillars of SealFit’s definition of physical standards is durability. It is a combination of mobility, flexibility and core strength that enables us to keep going.
On rest days light endurance (run) or a durability routine is the way to active recovery.
The five SF physical pillars provide a great framework for a complete week’s schedule.
Strength and Work Capacity (MetCon) is programmed daily by most CF boxes while stamina, endurance and durability are much rarer. Also, SealFit calls its structured warmup ‘Baseline’ which is typically a short Metcon not for time.
Baseline – structured warmup, short MetCon (not timed)
Strength – olympic and power lifts
Stamina – high repetition resistance movements, weighted or bodyweight
Work Capacity – classic CF MetCon – maximum work performed for time
Endurance – long slow distance run, row, bike, swim
Durability – mobility, flexibility and core strength
MONDAY Baseline, Strength, Stamina, Work Capacity, Endurance, Durability
TUESDAY Baseline, Strength, Stamina, Work Capacity, Endurance, Durability
WEDNESDAY Baseline, Strength, Stamina, Work Capacity, Endurance, Durability
THURSDAY RECOVERY: Durability and optional Endurance
FRIDAY Baseline, Strength, Stamina, Work Capacity, Endurance, Durability
SATURDAY Baseline, Strength, Stamina, Work Capacity, Endurance, Durability
SUNDAY RECOVERY: Durability and optional Endurance
While I have not been on a golf course since we started our new business 4 years ago, I did notice that many of my clients are either CrossFitters or are more likely to do more extreme sports than the greens. Maybe one day we will have more business outings in a Box like the one South Tahoe CrossFit hosted for us in February.
Baseline: [CFDV]
Run 400m, 500m row, 30 pull-ups
Work Capacity: [CFDV] Red Band Test
– 2000m row
– 1 mile hill run
– 55 pullups
[19:48]
Stamina: [CFDV]
3 rounds of max pushups
Strength: [SEALFIT]
Deadlift – 75% x 5 reps, 80% x 5 reps, 85% x 5+ reps. [270, 290, 310]
Durability: [SEALFIT]
10x 50m sprint – rest 30 sec
100x sit ups
100x 4-count arm haulers.
