Squat Clean (15 Min heavy single 1 rep)
SQUAT OR POWER CLEAN, NOT BOTH
Power Clean (15 min heavy single 1 rep)
Push Press (10 min heavy single 1 rep)
NOT A JERK!
HSPU + BJ + BURPEES (AMRAP – Rounds and Reps)
AMRAP in 10 Minutes
4 Box Jumps 30/24
Metcon (No Measure)
“skill work wod”
double unders 45 sec
toes to bar 45 sec
pistols 45 sec
hanging squat snatch 45 sec
double unders 45 sec
|Why Do My Hips Hurt When I Squat?What Is a Foam Roller, How Do I Use It, and Why Does It Hurt?9 steps to being successful in 2014|
3 Powerful Recovery Strategies for Athletes
1) Stay Hydrated
Even mild dehydration can significantly impair physical and mental performance. This is one of those things that everyone knows, but few athletes are diligent about adhering to. Keep a water bottle with you sip water throughout the day. There are lots of water recommendations, but the easiest way to assess how you’re doing here is by checking your urine color. Clear, consistently, is the goal. Naturally, the more active you are and the more you sweat, the more fluid you’ll need to replenish. If you’re a heavy sweater and/or prone to cramping, it may be worth looking into picking up some Gatorlytes, which are just packets of electrolytes to give you a little extra sodium, chloride, potassium, calcium, and magnesium. When you sweat, you lose water AND electrolytes. Your body likes to keep a specific concentration of electrolytes based on the amount of circulating fluid to optimize a number of processes (like muscle contraction). If you only replace the water, you’re missing a big piece. A lot of people do fine with this simply from eating food or from taking a quality sports drink like Biosteel or Generation UCAN, but some athletes benefit from getting in a little extra. Gatorlytes are easy to transport and take in a hurry, so they’re a good option. You can get them at a lot of places, but I tend to buy a lot of my supplements from a site called Vitacost.com because you can get quality brands at discounted prices.
Anecdotally, I can tell you that a lot of times when players come to be complaining about early fatigue in practices or games, and a variety of other symptoms like not being able to concentrate or getting headaches, poor hydration is an underlying factor.
2) Get Quality Sleep
When it comes to minimizing the damage of accumulated stress (e.g. that from training, practices, school/work, relationships, nutrition excesses or insufficiencies, and the environment), nothing is more powerful than quality sleep. Simply, it’s time for your body to rest, repair, and regenerate. We are very poor “resters” in our country. From a practice and training standpoint, there is often an overemphasis on “doing” and an underemphasis on “adapting”, which takes a more holistic look at the stimulus-recovery relationship. That said, even those that try to sleep long enough may not be getting quality sleep. Here are a few tips to help get you started on the right path:
**Track the number of hours you sleep every night. The goal is to be above 8 every week. Factor in that it probably takes 30 minutes for you to fall asleep, meaning you’ll need to set aside closer to 9 hours to get 8 of sleep each night.
**Go to bed and wake up within an hour of the same times every night THAT YOU CAN. In short, get off of Twitter and Facebook and stop texting in bed. -Remember the phrase “An hour before midnight is worth two after”
**Keep the room COLD, DARK, and QUIET! Use blinds to block outside lights, turn alarm clocks away from you, place cell phones face down (so you can’t see the light), and turn off your ring or vibration. It can wait until the morning.
All of these things can go a long way toward improving your sleep quality. If you have trouble falling asleep, I’d look into picking up an Earthing Sheet (Read more about this here: Recovery Week: Earthing Products) and/or a magnesium supplement like Poliquin’s Uber Max Px or TopicalMag, both of which are great at quickly quieting your mind and helping you transition into a deep sleep.
3) Eat REAL Food, Almost Always
Simply, real food can be hunted or grown. The overwhelming majority of the kids I talk to eat very little, if any, real food throughout the day. Most eat something along the lines of cereal, sandwich with chips, and whatever my parents cook me (typically pasta or chicken…and pasta). Everyone can do better. The overwhelming majority of food that enters your body should be meats, eggs, vegetables, fruits, nuts, seeds, and various oils (e.g. Extra Virgin Olive Oil). The food you eat literally provides the building blocks for every structure within your body. If you build your body with garbage, you will feel and perform like garbage. This may express itself in different forms. Some people get fat, some are moody, some have frequent gastrointestinal distress (cramping, bloating, farting, etc.), some have poor energy or attention spans, some have a difficult time putting on muscle mass, and some are more injury prone (among others). NO ONE is unaffected. Think about the meals you have over the last week and how many of them have been comprised of real food. Start by changing breakfast and move on from there.
I tell our players that there are times when you don’t have control (or you have less control) over what foods you can eat (e.g. on the road), so it’s important to eat as well as you possibly can during the times when you DO have control (e.g. during the week and during weekends with home games). The goal is to spend as much time eating “right” as possible, so maximizing controllable opportunities is a big piece of the puzzle.
As you can see, there is nothing overwhelmingly advanced about any of these strategies. Every athlete has almost complete control of these at all times. Although none of these are very “sexy”, they are extremely powerful.
From Derby City CrossFit