CrossFit Florian

50 Central St - Norwood, MA 02062

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Friday

October 27, 2011 by Beau

 

Paul

Deadlift

5-5-5
10-12 @ 75% of last 5 rep set

 

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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Comments

  1. Tlope says

    October 27, 2011 at 8:10 pm

    Nice pic hahahaha

  2. Bill says

    October 27, 2011 at 9:52 pm

    Norwood’s finest?

  3. Akc says

    October 28, 2011 at 11:03 am

    I love the quick hard WOD’s 155/115 deadlifts
    wod 95/blue band, next time Ill push myself with red
    Great job 9!!

  4. Mike S says

    October 28, 2011 at 11:19 am

    Oh baby! 5:00 @185…..Got my 5-rep Deadlift at #275…..Felt good to be back…..Last set of ring dips were TOUGH

  5. Paul L says

    October 28, 2011 at 4:49 pm

    good job today nooners, 295 ibs. deadlift, 5:06 RX’D.

  6. Mary says

    October 29, 2011 at 10:46 am

    forgot to ask yesterday…suggestions for a great low back stretch? Thanks! loved yesterday’s WOD.

    • Beau says

      October 29, 2011 at 3:02 pm

      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

      • Mary says

        October 29, 2011 at 4:37 pm

        Thank you Beau and Krissy!

  7. Krissy says

    October 29, 2011 at 3:18 pm

    @ 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.

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