Skill:
double unders
WOD:
1600m row with 3 burpees every min
Helpful Links:
It’s not a link, because I won’t force you to go through the painful commercial Men’s Fitness makes you watch to read a bloody article, but I did grab the highlights from “10 Exercise Lessons Learned the Hard Way So You Don’t Have To” …
1. Rest is more important than you might think. Overtraining leads to injury and incredibly horrible irritability. Listen to the body, take days off, and get more sleep.
2. You’re better off going lighter. Going heavy has its advantages, but if you’re un-sure of which way to go, err on the side of caution. Nobody who chose to go light ever got upset when they did and did NOT get injured.
3. Be cautious of a super wide grip bench press. I know, I know. Get some benches. We’re working on it. And when we do … tuck those elbows in, and bring those hands in a bit.
4. Always be in control of the weight. And on a gym on the 3rd floor, this is never a bad thing. If you are having trouble controlling it, then it may be too heavy.
5. Vary your intensity. If you’re continuously training to failure, no matter how much you eat, sleep, and reduce stress, it’s just not sustainable. Which is another reason why we like our strength days!
6. Stay off the scale. Something we talk about a lot. Don’t worry about your weight. How do you feel? Are you noticing a physical change?
7. Only compete with yourself. This is something we touched on in a blog post earlier this week. Watching the person next to you might give you that adrenaline rush to push further and longer. But for longevity, and a true sense of accomplishment, it comes down to competing with yourself.
8. Always go in with a plan or structure. Folks are staring to understand the importance of writing down weights and times. Keep it up! Very, very, very, very important.
9. Diversify. Variety is the spice of life … and is the key to being a well-rounded athlete.
10. Only idiots don’t warm-up. Even if you find warm-ups to be boring, you’re setting yourself up for disaster if you skip them.
