21 January 2015

The Importance of Rest in Strength Training

Yesterday, I didn’t want you to underestimate the importance of the back squat warmup. Today, it’s about the rest between your working sets. Strength training, what we’re focusing on during this cycle, is considered an anaerobic exercise. The simplest way for me to explain that is to say that it is an exercise that’s not dependent on large quantities of oxygen. This is in contrast to exercises like double unders or running, they would be your typical aerobic exercises. Those require less physical strength and more oxygen consumption.

However, just because you may not be out of breath from your working sets of 5, does not mean that your other body systems do not require rest. Complete recovery from the muscular fatigue of your working sets of 5 may take several minutes, and a minimum of 2! We are suggesting that Monday’s working sets require a minimum of 3 minutes rest between and Friday’s working sets a minimum of 5 minutes rest between. Friday’s higher rest time is because of the increased intensity of the working sets AND because of it just being Friday, typically our athletes feel more fatigued on Fridays after already putting in 3-5 days of work. So, just because you aren’t bent over huffing and puffing after your set of 5, doesn’t mean your muscles don’t deserve some recovery time. Your nutrition, age and sleep quality and quantity may also factor into determining your rest time.

**But, for Wednesday’s working sets, we are limiting your rest time to less than 2 minutes between working sets. Today’s goal is to increase muscular endurance. We are CrossFitters afterall, so we’re getting in some high rep, minimal rest work at a lighter weight.

Workout Of the Day:

21 January 2015


3 Rounds For Time

10 Deadlift (225/155)
20 Pullups
40 Wall Balls (20/14)

Compare to 27 August 2014



8 comments (Add your own)

1. Dana wrote:
Who's got a comparison to August? I want to read about them...Note any weight differences/rep differences/time differences in your comments!

Wed, January 21, 2015 @ 10:40 AM

2. Steph wrote:
I am so pumped to report that my time today was 15:02RX. My time in August was 19:47RX. That's a 4:45 improvement! Normally I aim to shave seconds off, not over 4 minutes! I was definitely able do more unbroken pull ups this time around, so thanks coaches for all of the pull up work we have been doing since August!

Wed, January 21, 2015 @ 5:29 PM

3. Dana wrote:
Wow! I'm floored. Nearly 5 minutes in just a few months is unreal. You're an animal, Steph!

Wed, January 21, 2015 @ 6:24 PM

4. Tara wrote:
I was also very pumped when I check! I went up 10# in deadlifts and 2# for wall balls and my time today was 13:26 and in aug it was 18:22!! Almost a five minute decrease in time and I invreased my weight! I was so excited after the workout to see such improvement!!

Wed, January 21, 2015 @ 7:59 PM

5. Shelly wrote:
Good job Steph and Tara 😀
I went up 10# for deadlifts and 2# for wallballs and finished in 16:23. In August I finished in 19:25! I'm very happy with my 3:00 minute improvement.

Wed, January 21, 2015 @ 8:03 PM

6. Tara wrote:
Awesome job to everyone!! It is so rewarding looking back and seeing such improvement! Thanks to our coaches who put hard work into us and the programming and making us stronger!! You guys ROCK :-)

Wed, January 21, 2015 @ 8:41 PM

7. Steve s. wrote:
My time in August was 21:00 and tonight I increased my deadlift from 155 to 175 , still did ring rows and 20lb wall ball and tonight's times was 19:02!

Wed, January 21, 2015 @ 9:10 PM

8. Dana wrote:
Wow! Excellent work Tara, Shelly and Steve!

Thu, January 22, 2015 @ 7:42 AM

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Open Hours:
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