Thrash Session 12July2012
Today is my first day back to work and I have so much going on in my life right now. I absolutely love being a corpsman but it can have it’s downside. For example, I do all the training that the Marines do minus some schools that I didn’t get to complete in the past, nor have had the time for in the present. But my job is to ensure they are 100% medically fit at all times. This means the death of real corpsman is involved and it’s called PAPERWORK! I hate it! I’d rather patrol for 24 hours than look at another sheet of medical paperwork!
Anyways today thrash session is the 4th workout of the CrossFit Games 2012 Regionals. Since I choked pretty hard I didn’t get to participate in it. So do yourself a por favor and click here to read today’s thrash session.
If your like me you love to workout all the time. I want to give you a heads up that rest days are equally important. This let’s your body recover and rebuild. A lot of people will have over use injuries because they do exactly what the term implies, over use it. I want to state that just because it is a rest day, doesn’t mean you can’t stretch and work on mobility and I actually recommend it. Along with rest days, I usually have a few rest periods. These will be a after about 3 months of working out on a solid 5 days on 1-2 off cycle. This may be a 5 day period were I do not do any intense work outs. I may do a light row, stretching and mobility but if anything it just let’s my body relax. I find this very effective.
So therefore I recommend a work out cycle that fits your schedule. Different people will recommend different schedules and even use science to say why they are right. I say that you know your body and that you need to do what your body is telling you and DO NOT ignore it just for a sake of a work out or ego.
Here are some cycles I have used in the past.
1) Standard 3 day on 1 day off
2) 4 day on 1 day off
3) 5 days on 2 days off ( It’s not recommended that you do 5 days on, but it works for ME. Don’t be a judger.)
4) 2 on 1 off, 1 on 1 off, 1 on 1 off and repeat. You can alternate it to fit your work schedule or what is convent for you. The idea is to pick one and stick to it. If you need an extra day rest because your are super tight and hurting, take it but make the most out of it. Work on mobility, stretch and work on your form for oly lifts. At the end of the day it is up to you.
Work Out Three
800m Run or 800m Row
10 Samson Stretch (5 each leg)
10 Cats & Dog’s
10 Spider Man’s
Burgerner Warm Up Proper Front Squat Form
Weight Training: 15 minutes to work up to 1 RM Front Squat (Your light 5 – 10 rep light weight warm up is included in this time. STRESS FORM and QUALITY OF MOVEMENT)
You must ensure you have proper form on the front squat! Feet shoulder width apart, weight on your heels, a big chest ensuring to maintain normal spinal curvature and rest the bar on the top of your shoulders, not holding it with strain on your wrist. Keep your elbows high literally almost choking yourself and get full depth (break 90). Drive your through your heels, keeping your knee’s out and you finish the movement by opening up your hips the entire way.
Rest 5 minutes
Skill Work: Develop Hand Stand Push up
5 sets of 5
You first need to be able to a proper push up, a “V” push up and work on loading your shoulders by getting your hips higher. Rather than type it here is a great video by CrossFit Paradiso on developing a handstand push up.
Static Stretching (Stand by for video coming in a week or so)
Roll out with a foam roller and lacrosse ball
Ice down your sore joints
Operator Level ( 135lb Thrusters men/ 95lb Thrusters women)
Level 4 (Prescribed) ( 95lb Thrusters men/ 75lb Thrusters women)
Level 3 (Intermediate) (75 lb Thrusters men/ 55lb Thrusters women)*
Level 2 (Progressing) (65lb Thrusters men/ 45lb Thrusters women )*
Level 1 (Beginner) (Comfortable weight Thrusters)*
* If you CAN NOT do ring dips, use bands as needed
* If you do NOT have the stabilization on the rings do bar dips, or chair dips! Full Range of MOTION is required.