Monday June 24th 2013

------More Good Info

While we are on topic and continuing to learn day to day, let’s talk about a cool down. This is something that I really haven’t done much of or even thought a lot about, but I’m just like you and learn new things every day. After a workout it is important to gradually bring your heart rate down and allow the muscles to gradually decrease in rapid blood flow versus a hard stop. A hard stop is usually what happens after say “Fran” just rocked your world and you hit the ground ready to die. Let’s change that process and after a workout take a quick second to post your score, cheer some others on, then jump on the air dyne or rower and nice and easy “cool down”. I’m talking super slow here. This will allow the muscles to recover faster and less soreness will set in. For a long grind say like Murph or Badger you won’t need to spend as much time cooling down because your intensity wasn’t as high for a long period of time. The shorter and the more intense, you should stay on that thing a little longer. How long you ask. Listen to your body. You’ll know when.

WOD

10-9-8-7-6-5-4-3-2-1 reps of
S2OH
1-2-3-4-5-6-7-8-9-10 reps of
Pull Ups

RX1 135/95
RX2 125/85
Rx3115/75

The load should never be so heavy that your only able to do one at a time especially in the beginning of a workout. Remember small goals or sets (ok I'm gonna do 5 then I can rest)and short rest periods (5.4.3.2.1 go).

*Competitor’s Tab

2 comments (Add your own)

1. Cory wrote:
Great workout today Lee. The team exercise at the end was a lot of fun. We should do more of those.

Mon, June 24, 2013 @ 8:00p16

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