"Stress, Adaptation, and Recovery"(11.2.2012)

Day 19 of VB No Grain Challenge

*Vagabond CrossFit On Ramp Beginners Class Starts Monday, November 26th, 2012. Contact us for more information and to sign up. These sell out fast, so get in contact as soon as possible to reserve your spot today.*

On Ramp is a prerequisite and will prepare you to safely complete a regular class. These classes run 3 times a week for two weeks. The next open on ramp will begin November 26th. There are no more than 4-6  people per session so that we can ensure our athletes get the attention they need and can graduate feeling confident in their ability and knowledge of CrossFit. If you would rather complete the On Ramp individually or if these days and times don’t work for you, then we have a 5 session personal training option as well. These personal training sessions will also prepare you in movements and progressions like the class. If you are not sure which is the best path for you to take in order to reach your fitness goals please call us and make a free appointment for and assessment with one of our certified trainers. Other questions email us at [email protected] or call us at 508 930 8734. Claases fill up quickly, so contact us as soon as possible to reserve your spot today.

Click HERE for Pricing Page and Specials for the Beginner’s Class.

*Adaptation by the Body and Stress Relief by Kevin O’Malley*

The body goes through some amazing things during our training and journey of fitness. Through Homeostasis, which is the body’s central drive to regulate and mantain variety of bodily functions within particuliar ranges so we can stay alive through our adaptative state. We pretty much put our body under stress everyday of our lives, either through work, poor nutrition, lack of sleep, and also through exercise. To keep our body alive and well our body goes through The Stress Response, which is the body trying to maintain homeostasis. The stress response is vital to survival, and you can think of this as they call it, ” fight or flight response”, which animals would  stand a chance at escaping predators and such within the wild. Our body does the same thing through exercise and training. Our stress response can be through mental stress, our health, physical stress, and so on. Stress is non-specific and has no pattern to say the least. The stress response stays largely the same over any duration through running, swimming, throwing, lifting weights, deprived sleep, poor nutrition habits, reaction to cold or heat, and so on. Our stress response is an innate ability of our body to keep us alive for that moment. In further posts, I will discuss the next step called Allostasis, which is a fairly new concept on whether you stay healthy or dysfunctional through how your body handles this stress response over long periods of time.

I. Dynamic and Mobility Prep Warm-Up:

7 minutes of mobility prep work
*ankles, hips, upper back, scap retraction
5 minutes of workout prep
trap 3 raise
strict dips or dip holds
kb swing
waiters walk
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
Push/Pull Intense + Squat Stamina + Short Rowing Testers
A1. Strict Press @ 20×1, 4-6 reps x 3 sets, rest 2 minutes between sets.
A2. Strict Ring Rows @ 30×0, 8-10 reps or Negative Pull Ups @ 30×0, 3-4 reps x 3 sets, rest 2 minutes between sets.
B. On the Minute Every Minute for 10 Minutes of the following:
15-20 Goblet Squats @ 53/35, 44/25
C. 1000 Meter Row Time Trial(All Out Effort)
B. Fitness Phase:
Review Strict Press + Lactate Tester + Zone 1 Work or Mobility
A. As Group review and go over Strict Press, since we are doing this with Lifestyle Phase, please go over as review for Fitness as well. We will keep review like this every Friday.
B. Complete the following for time as fast as possible:
10 Hang Power Cleans @ 95/65
Sprint 100 Meters
10 Hang Power Cleans @ 95/65
Sprint 100 Meters
10 Hang Power Cleans @ 95/65
Sprint 100 Meters
• Do not put barbell down and should only be able to sustain for a short period of time.*
C. Zone 1 Work on Airdyne x 8-10 Minutes or Mobility x 8-10 Minutes
C. Competition Phase:
Clean Intense + Bend/Press Battery
A.Clean and Jerk Clusters @ 75% of best, 1.1.1 .1 x 4 sets, rest 3 minutes between sets.
B1. Deadlift @ 70% of best, 2 reps x 10 sets, rest 45 seconds.
B2. Strict Handstand Push Up Cluster, 2.2 x 10 sets, rest 60 seconds.
*You may alternate every set between strict and kipping*
C. Single Arm Standing Press @ 30×1, 8-10 reps x 3 sets, rest 1:30
Post Results to Comments.