Sarah is headed to Dallas to become a certified flight instructor. Good luck Sarah!
Last week we finished a very intense week of workouts. Femme Fatale Week is a real test of our physical and mental strength. For many of us, this was the highest volume of CrossFit training we have ever done. That's why it's so important to actively recover this week.
In yesterday's blog post I explored the concept of rest vs. recovery. While rest is an important element of recovery, in and of itself, rest is not recovery.
Recovery includes proper nutrition, foam rolling, yoga, soaking, massage, mobility, and a change in your training volume or focus. Technique work is an important part of a recovery program.
Today we are keeping the overall training volume and intensity low by working on the hang power snatch. By working up to a 3 rep max we are keeping the weight (intensity) low and by spending only 20 mins to establish a 3 RM we are keeping the volume low.
Today's Technique Tuesday video features Natalie Burgener (Coach Mike Burgener's daughter in law) and was filmed a few weeks after she competed in the Olympic Trials. During the trials Natalie attempted a 212 lb snatch and clearly had been training for this big meet. Yet, in the CrossFit WOD she only attempted a 175lb snatch, fully 30 pounds less than what she is capable of lifting. She did this because this workout was part of her recovery from the Olympic Trials.
Every workout does not need to be a PR attempt. Every lifting session does not need to be for maximum effort. It is important to put in the training and technique practice so that you can make successful lifts at your next PR attempt.
Focus on your technique today. Practice keeping the bar close and being patient. Enjoy these lower intensity recovery days for Friday The Open begins and we will certainly be chasing intensity.
This Saturday is our OCR Saturday class. Join us from 9-10:30AM for a fun morning of obstacles, burpees, climbing, throwing, jumping and did we say burpees! Obstacle course racing (OCR) is a super fun way to test your fitness.
This is our fourth OCR Saturday. We offer an OCR Saturday every month through the winter to help keep your obstacle skills ready for the spring races.
This is a great opportunity to get a taste of an obstacle course race for newbies!
Randy with Big Sky VO2 Testing will be here on Saturday offering Resting Metabolic Rate testing and VO2 Max testing. He needs a minimum of 5 people to run each test. RMR requires a 4 hour fast and no exercise 12 hours prior and takes 15 mins, VO2 Max requires no exercise 24 hours prior to testing and can take 5-15 mins. He can start the testing as early as 8AM. He is offering a 10% discount on both tests. Anyone who did RMR last time gets a 10% discount on VO2 Max testing. Please let me know if you're interested.
Record your WOD on Beyond the Whiteboard.
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