A+ R A-

1/13/2014

 

SWOD: Clean and Jerk, build up to a 1RM

Rumble competitors: 3/3/3/3/3

(Work on technique and form—Remember, your 1RM testing will be on Saturday!)

 

WOD:

"7 Minute Abs"

7 Toes to Bar

7 Ab Mat Sit Ups

7 Hollow Rocks

AMRAP in 7 minutes


Note to Rumble III Competitors:

All your coaches are very excited to see you compete this coming Saturday at the Rumble in Paradise III! Many of you have asked how to taper appropriately, with regard to training the week of the competition.  We recommend that you continue to WOD in the beginning of the week, at or slightly below your regular intensity for met-cons, but keeping things on the lighter side for strength, working on technique and form.  This is no time to test your 1RM, as you will be doing that on Competition Day.  If you are used to WODing 3x on/ 1x off, we suggest working out Monday, Tuesday, and Wednesday, and using Thursday and Friday as rest/active recovery days.  The active recovery days should be spent paying close attention to what your body needs.  Active recovery should include stretching, foam rolling, SMR, light rowing, running, swimming, biking, hiking, etc. You should also spend some time going through the Competition movements at a light weight or what you plan on using to warm up with at the competition. Quality sleep, hydration, and nutrition are equally important at this time, as well.  Mentally prepare yourself with positive mantras, imagining yourself going through the Competition WODs and successfully hitting the weights/goals/times you have planned.  We will send out another piece on Wednesday specifically concerning competition day strategies, but we just wanted to start your week out with some information on how to utilize this week of training to benefit you the most on Competition Day.  We know you are all going to kill it! Go CFMG!!!!!

-C. Betsy

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