We have LOTs of outdoor workout space

Thursday 201203 Three AMRAPs

The medicine we take is rather potent.  It is quite the norm to enter the Hut and hear stories of soreness.  It is difficult work that creates some mental and physical suffering.  How many consecutive days of this is a good idea?  Early CrossFitters following the “main page” tend/ed to go “3 on 1″off- that is three WODs in three days and then a day off.  The main page is still programmed that way- they give you three workouts in a row and then the next day’s post indicates a “rest day.”  However, CFM programs 6 days a week.  So when should you rest, when should you train?  Good question.
Volume of training may vary quite a bit depending on how long you have been doing CrossFit, what your goals are (competition vs health/fitness), other life stresses and time commitments.  If you are new to training with us, you might find that you are pretty sore most of the time.  This will diminish after a few weeks, after which you can expect to be sore less often- following 1 in 3 training sessions, more or less.  There are certain WODs that elicit a greater potential for soreness than others and while I won’t elaborate now-  try and see for yourself which movements result in higher degrees of soreness.  Of course, following a week(or more!) of rest, you should expect to become sore again following your first WOD… which is reason enough to keep coming back!
So, how many days each week?  Most start with 2 or 3… and then hover around 3-4, depending on many things: the rigor of the programming that particular week, how much recovery you are getting (good sleep and good food are key to quick turn around), how many outside activities you are doing- many CFMers do other things; tennis, running, surfing, mountain biking- which is highly encouraged as this gives a domain in which to express our fitness.  You can also try various combinations of work/rest.  Try 2 days of training and one day off, then 2 on and 2 off.  This points to one thing: experimentation.  See what works for you.
Dale catches the sunrise and a good workout in the great outdoors.

Thursday’s WOD at 7 and 9am, 4 and 6pm
5 min AMRAP:
12 cal row (12 cal ski/9 cal bike)
12 burpees
-rest 1 min-
4 min AMRAP:
10 cal row (10 cal ski/7 cal bike)
10 box jumps (24/20”)
-rest 1 min-
3 min AMRAP:
Burpee box jumps (24/20”)

Intended Stimulus
How hard can today be? The longest bout of work is only 5 minutes! That should tell you that the intention for each of the AMRAPs is to move fast and not stop. Don’t underestimate the simplicity of these three bouts. In the five minute couplet you’ll cycle through 12 cal row and 12 Burpees as many times as possible. You want to transition in and out of the rower as quickly as you can. After a one minute rest, you’ll have four minutes to complete as many rounds as possible of a 10 cal row and 10 box jumps. After another one minute rest, you’ll finish off today’s work out by getting as many Burpee box jumps as you can in three minutes! The box height needs to be manageable. You should not be questioning if you’re going to make it or not, but rather should be able to move at a blistering pace.

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