Here we are, already one month into the new year. I hope everyone is finding new visions and continuing to adhere to old ones of value. The best way to be in this life, is to remember and learn from the past but not to dwell there, to fear the future but not be paralyzed by the fear of it, and to spend the present making both of those two realities something that you do not hate.
So now that that is out of the way, we can get into a little of the nitty gritty coming your way in this months training block. On the strength side, we will spend two days per week focusing on more strength sets with the conditioning work built in between working sets, a variation of complex training. One day per week we will be testing some 3-5 rep maxes, the lifts and rep schemes will change every week as we work up to the Open.
Our conditioning pieces for the month of February will look a little bit different then usual. We will be doing one day of longer gym based aerobic work, this can also be thought of as kind of an active rest day, as the rest of the week will be fairly challenging. One day will be dedicated to working on learning to pace multiple WODs, performed/repeated with minimal rest. When you are approaching these workouts, it would greatly benefit you to really be honest with where you are at physically, and not feel pressure form those around you. The goal is for you to be able to INCREASE your pace/score each round. That means starting a little bit slower than usual, so you do not blow up in round one, and then spend the next 20 minutes barely holding on, and getting slower and slower as the workouts progress. Stay focused and present. To round out this months conditioning work, the Open prep weekly WOD will still be in play.
Post WODS are always a bit of a tight squeeze, but if and when you are able to get them in, being consistent with them will pay off in the long run. Injury prevention, staying balanced, working on weaknesses, blah blah blah. But really there is never enough time to get in everything that we would like, so try to stay a little late, or do them at home in front of the TV. Make up your own TV WODs, hold a plank during the commercials, Overhead squat your dog, cat or kid (at your own risk), have fun, be creative :)……(please film if you choose to OHS any of the above suggestions)
Here’s to another great year of training!!
Coach