Paul
Deadlift
5-5-5
21-15-9
DL 225/185 Ring Dips
L 1 As Rx’d
L 2 DL 185/135 Banded / Box Dips
L 3 DL 135/95 Banded / Box Dips
One of the most common questions we have gotten since opening two weeks ago is “How often should I be training?” At CFF, we recommend you train four to five days a week. The timing of your WODs will be dependent on your level of fitness. The conditioned crossfitter should train no more than 3 days consecutively or less than 2 days consecutively. The newbie, getting back in the “gym” after months/years of being inactive, should aim for a 1 day on 1 day off training schedule. Gradually working up to a program that consist of 2 on 1 off. Your off day should be a rest day, if possible. We realize some jobs are physically taxing which decreases the quality of your rest. In a perfect CrossFit world your rest day would include 8-9 hours of sleep and minimum exertion. Less/low quality rest means training less often. More/high quality rest means you can train more often without overtraining or incurring overuse injuries. Be advised that you must work through soreness and fatigue, but never pain. Especially acute pain!! Please do not hesitate if you have a question, we love questions.
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Guess who?
Nice pic hahahaha
Norwood’s finest?
I love the quick hard WOD’s 155/115 deadlifts
wod 95/blue band, next time Ill push myself with red
Great job 9!!
Oh baby! 5:00 @185…..Got my 5-rep Deadlift at #275…..Felt good to be back…..Last set of ring dips were TOUGH
good job today nooners, 295 ibs. deadlift, 5:06 RX’D.
forgot to ask yesterday…suggestions for a great low back stretch? Thanks! loved yesterday’s WOD.
Try these @ home. More times than not, it is the hamstrings tightening and pulling on the lower back. Especially after a BIG deadlift day.
http://youtu.be/Ol0r8lUqB-Q
http://youtu.be/7JU4LapWMXg
Thank you Beau and Krissy!
@ mary….puppy stretch is always my favorite. I sometimes have the girls sit on my lower back for a deeper stretch. My fave is downward into puppy …just like in yoga practice.