"Stress Overload + Mechanisms of Overtraining"(8.5.2013)
*Stress Overload and Mechanisms of Overtraining*
The method of overtraining has been study for years through the world of Fitness and Sport. How does one achieve stress overload, and what are the mechanisms of signs of stress due to overtraining within the gym setting. The idea of working out is not to be able to re-gain energy and feel more energized, but to be able to balance out your balance or reach Homeostasis. If you are working out to gain energy, then you are actually causing the opposite and adding more stress and cortisol levels to your body. There are two steps to overtraining, and the first step is overreaching, which is the accumulation of training or non training stress resulting in a short term problem, which could take from several days to several weeks to fully recovery. This first step is caused by stress on the body, but is not the full amount of overtraining, it is the beginning stages of overtraining, and must be monitored by the athlete or the coach through Heart Rate Variability Tracking Systems or Client Questionnaires on a daily basis.
The second portion would be the aspect of overtraining, which is simply the same definition, but the recovery process could take up to several weeks to several months to fully recover from the overtraining accumulation.
The physical mechanisms of overtraining can be the following within your body:
`1. Autonomic Nervous System Changes
2. Glycogen Depletion
4. Decreased Immune System
5. Hormonal Adapations
6. Increased Inflammation in Body’
7. Mood Changes
Vagabond CrossFit On Ramp Beginners Class Starts Monday, August 26th, 2013. 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 Monday, August 26th, 2013. There are no more than 5-7 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. Classes 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.
I. Dynamic and Mobility Prep Warm-Up
Competition Phase Prep Warm-Up
3 minutes of zone 1 work
3 sets of:
5 sots press
5 overhead squats
5 snatch balance
run 100 meters
Lifestyle + Fitness Phase Prep Warm-Up
3 minutes of z1 work
3-5 minutes of mobility work
*ankles, hips, t-spine
3-5 minutes of workout prep
II. Phases Strength and Conditioning
A. Lifestyle Phase
Squat CP + Press Moderate + Aerobic Based
A. High Bar Back Squat @ 20×1, 5-7 repetitions x 3 sets, rest 2 minutes between sets.
B. Strict Press, work to a 1 Rep Maximum. 12 Minute Time Limit.
C. 15 Minute AMRAP of the following:
Run 200 Meters
8 Push Press @ 75/45, 65/33
Row 200 Meter
B. Fitness Phase
Bend CP + Upper Body Pull + Lactate Based
A. Deadlift @ 30×1 @ 80%. 3-4 repetitions x 3 sets, rest 2 minutes between sets.
B. DB Single Arm Bent Over Row @ 30×1, 6-8 repetitions/each arm x 3 sets, rest 20 seconds between arms/rest 1:30 between sets.
C. Wall Balls x 30 seconds, rest 30 seconds x 8 sets.
D. Airdyne @ 100% effort x 60 seconds x 3 sets, rest 3 minutes between sets.
C. Competition Phase
Snatch Intense + Clean and Jerk Mod + Back Squat Mod/Upper Body Pull + Upper Body Pull Battery
A. Power Snatch, 1 Rep Max. No More than 5 Heavy Sets.
Build Up Recommeded:
Three Position w/ Barbell
1. High Hang, Mid Thigh, Above Knee
2. Snatch Balance + Overhead Squat
3. 50% x 3 reps, 60% x 3 reps, 65% x 2 reps, 70% x 1 rep, 80% x 1 rep, 85% x 1 rep, 90% x 1 rep, 95% x 1 rep, 100% or Go for PR x 1 rep
B. Clean and Jerk Moderate @ 80%, 1 rep on the minute, every minute x 10 minutes.
C. High Bar Back Squat @ 90%, 1 rep x 5 sets, rest 2 minutes between sets.
D. Pendalay Barbell Row @ 30×1, 3 tough reps x 6 sets, rest 2 minutes between sets.
E. Every 90 seconds for 12 Minutes of the following:
3 Power Cleans @ 70% of 1 rep max
3 Right Leg Pistols
3 Left Leg Pistols
6 Chest to Bar Pull Ups
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