Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:
1 – Take a full rest day.
If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize. Find your problem areas and spend some time focusing on those areas.
3 – Active Recovery.
This could be swimming (you can find our free swim workouts on our Competition blog every Thursday), doing a trail run, a low intensity row session or a run. I have provided a running option for those of you who’d like to run.
Run Session
Three sets of:
Run 1000 Meters @ 80-90% of 1-Mile PR Pace
Rest 2 minutes
Easy 5-mile run today in about 50 minutes.
Yes, I’m posting twice. 🙂 I had to do my Friday work today, bc I think the hubby and I might play hooky tomorrow and go to the beach. 🙂 Today I had: A. 5 sets: 2 min rest 10/side banded 8″ lat step overs 20 banded glute bridge B. 10 min emom: 5/leg back rack lunges pick your own weight. C. 3 sets: rest 4 min 21 cal bike 18 kb fs 26lbs 15 bj over 12 dbl kb snatch 26lbs 9 bbjo 6 kb s2oh 26lbs 3 burpee pull ups Great day!! Well, I DO wish I had… Read more »
Did run session today. I need this more than anything. I used to run hard for time. I’ve lost this. Nothing proves more for me at least to boost my conditioning more than running did.
Run Session
Three sets of:
Run 1000 Meters @ 80-90% of 1-Mile PR Pace
Rest 2 minutes
7.3-7.5mph was a 8:00-8:13 pace.
Will revisit every week for 6 weeks see how it progresses
Forgot to post yesterday’s work: A. Waveload front squats3,2,1,3,2,1,3,2,1,1rest 2 min B. 5 sets: :90 rest20 ghd sit ups20 hip ext C. 20-2ski calsbike calsrow cals Awesome day!! A. loaded these as follows:135/145/155, 145/155/165, 155/165/175, 185 (fail, but I thinkI’ll have it next time!) 🙂 Felt goodand strong.B. done. I was sweating so muchI thought I might slip right out ofthe machine! LOL. C. Time: 35:43. This wasawesome!!! I paced it really well,and was able to pick up the paceas I went along (as reps gotshorter). Mostly good transitions,though a few times forgot to hit reset before I got going… Read more »
Fun day!
It was a really fun day. 🙂
Knees are barking a little so did some 5x400m repeats. Easy-med pace and some core work..
Running:
5,3 km in 32 min (6:02 min/km)
20 minutes on the assault bike at 60-65% MHR (6 miles; 131 cals)
20 minutes on the rower at 65-70% MHR (4027m; 221 cals)
25+ minutes of mobility work before and after.
Question about the GG Qualifier. I’ve not done one of these before. I keep expecting to see a 55+ scale, but there isn’t one. Is it just up to me to say, for example, I don’t have bar muscle-ups consistently (not likely to get 12 in a workout), so I’ll do the intermediate option?
From what I understand, yes. You can pick and choose between scaled, inter or RX. The higher or harder you go better score per say..
Thanks Mark.
What is the WOD?
Workout 3 is 12 minutes:
Three rounds of:
12 Chest to Bar Pull-Ups
12 Alternating Dumbbell Snatches (50/35 lbs)
immediately followed by…
Three rounds of:
12 Bar Muscle Up
12 Alternating Dumbbell Snatches (50/35 lbs)
Nice! You still should try to go RX’D, even if you don’t get the 12 BMUs. Guess even one propels you up the scoreboard…
Thanks Markus. I think I will attempt Rx.
I believe during the qualifiers they don’t have age divisions. When you register for GG, you enter your birthdate and you are automatically put in your age division and then ranked when you do the workout as either RX’d, Int or Scaled
Thanks Nichole.
Depending on your goals as far as the leaderboard is concerned, even 1 rep Rx will rank you above anyone who did the entire intermediate workout. If you’re doing the workout Rx and know you may not get a BMU, the tiebreaker time when you finish those first three rounds of C2B pull-ups and DB snatches comes into play. If you’re just doing it for fun and to get in a good workout, then there’s nothing wrong with choosing to do the intermediate version of the WOD.
Thank you!