Mon 11-12-12 – Deload Week – Day 1

WOD Sat 11-10-12
November 9, 2012
Tue 11-13-12 – Deload Week – Day 2
November 12, 2012

Mon 11-12-12 – Deload Week – Day 1

The week we have all been waiting for!  If you have never done de-load week at CFM – the idea is to insert a week of active recovery into our high intensity training program during which we focus on form, skill development, and mobility.  Our workouts will be executed at approximately 50-60% perceived exertion and a similar reduction in volume.  This does not mean we do nothing and it does not mean it is “easy”.  You will however, be forced to rest and go slower than normal, which may feel strange.  Focus on form and worry less about time and weight.  Our mobility focus for this week is hip mobility and how that affects almost all of our major movements.  We will be posting a daily hip-mobility or movement video and incorporating those techniques into our warmups and cool downs.  As always if anyone has questions ask a coach!

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Warmup:
2 rounds:
250M Row
Run 1 lap
5 pushups
5 pullups
1 minute each leg – hip external rotation stretch, add lateral band distraction
1 minute each leg – samson stretch, add forward band distraction
 
Conditioning:
5 x 4 minute intervals
300M Row
Run 1 lap
10 pushups
10 Back Squats – 75/45
10 Ring Rows
 
Cool Down: 
Walk/Jog 3 laps, hip stretch 1 minute between each lap
 
 
 
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