CrossFit St. Charles

OK, it's Jerry....for Wednesday!

After completing "Wet Jerry"

Jerry

    Run 1 mile

    Row 2k

    Run 1 mile

Enjoy!

Surprise Tuesday!!!!

Go workout today and enjoy the surprise!!!!

Monday (Passover day at sundown)

 Make up day, but....

Accomplish the baseline WOD and then

Accomplish the mainsite WOD 

Tax Day!!!!

Skill:  Rope Climbin'

WOD:

    5 rds:

        15 med ball cleans (20/14)

        15 wall ball shots (20/14)

Thursday

Air Whitney

WOD:

    On the minute:

        Do 5 burpees

        For the rest of the minute, AMRAP of DL @ 70% of 1RM

    Accumulate 50 DL

Having completed the Whole30 in the past month I have learned many things. First and foremost I found...it just wasn't that hard. By planning all my meals ahead of time I became so much more organized that I actually got more sleep! Certainly, there were some rough patches but basically I ate a lot of really great food. I learned to be creative. I enjoyed foods I would have never tried before. Honestly, until last month I thought I was a fairly adventurous eater, now I have a love affair with Swiss chard! I learned to plan my meals until eating clean became a habit then I learned that I no longer have to plan my meals. I still have to be careful about not letting the "evil poisons" creep back into my life (once a Tostito's addict always a Tostito's addict) but it is so much easier now. Cleaning up has given me real control over what I choose to eat. 
I have learned many things but what I have attained is Adaptation.
Adaptation is one of my favorite words. With practice and nutrition training, I have adapted to a healthier way of eating. I am not joking when I say that I feel better now than I have felt in two years. So while I am still practicing good nutrition, my focus has changed to good training. I am finally once again excited about the workouts planned and recovering well from the wods I'm doing. I have a much quicker recovery than before I tackled the Whole30. This is what allows me to work out. Recovery is, in my opinion the most important and most underserved aspect of fitness.

Adaptation is the goal. Without recovery there is no adaptation. 

Bear with me as I anthropomorphize for the sake of anology. 

You expose your body to stress by doing more work than you have done before (ie, lift, row, run faster, push, pull, throw etc. )
Your body responds by screaming at you to stop. To which you politely decline. 
Then, you rest. You rest well. You get great sleep and eat well too. You take a day off or you have a very light day.
During this rest time your body wonders. "What just happened and will it happen again?" Just in case it does happen again, your body prepares by doing all those wonderful physiological things it needs to do in order to lift, row, run fast, push, pull, and throw etc.
Once again, you expose your body to stress but now your body has learned how to deal with the stressor, it is adapting and performance improves

Training+Recovery=Adaptation.

This simple idea can apply to so many different aspects of life. I've watched it happen over and over again as my children have grown. All things lead to adaptation. It is truly organic.

Are you getting enough recovery time? Is it important in your fitness equation? What are your goals?

 

 

Girlie Wednesday

ELIZABETH!!!!!!!

21-15-9

    Cleans (135#/95#)

    Ring Dips

Tuesday

Strength:  Press 5,5,3,3,1 

WOD:

    We call this little Beauty the "Integrity Check"

        100 Box Jumps

        100 Wall Balls (20/14)

        100 Calories

        100 Slamballs

    Partition the work as you see fit, count accurately.

Monday

WOD:

    Do the following in order, increase weight on each rep:

        OHS 1,1,1,1,1

        FS 1,1,1,1,1

        BS 1,1,1,1,1

    You oughta be near your 1RM BS by the end....

Matturday!

Strength - Push Jerk 3-3-3-3-3  
 
WOD
 
Crossfit St. Charles Baseball

Friday

 

For time:

    4 rds:

        25 Push ups

        50 Squats

        Run 400m