Daily Archives: July 13, 2010

WOD 7/14/10

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DL Work

Followed By …

AMRAP in 10 Minutes

5 Power Cleans

200m Run

53 Ways to Build Muscle, Gain Strength & Be Awesome

4.    But know when to back off. Deload weeks should be taken after 3-8 weeks of intense training.

* This is completely overlooked my most Crossfit Programs.  The fact is, and we realize this, you can’t ALWAYS out do yourself from workout to workout.  That’s crazy.  The answer isn’t always to do more work, sometimes doing less and allowing your body to deload leads to improved performance.  Not to mention that you won’t feel burnout and soreness every day.  We love seeing everyones faces in the gym, but sometimes you need to deload and this might mean cutting your training volume every 4-6 weeks.  We would love to program a “deload week” every 4-5 weeks, but the fact is some people may not need it because they have been out of town, or the just started, or they may only come 2x per week.  YOU as an athlete need to monitor yourself, so that you do not reach a state of overtraining, but optimal performance.  So if it has been a while since you deloaded, or never, try training lighter for a week.

Example of a Deload Week

M – Mobility Warm-up

Prowler Pushes 15 minutes light weight (empty – 90 lbs)

T – Total Rest (mobility at home)

W – Mobility Warm-up forwards/Backwards (so you go through it twice!)

Sled Dragging 15 minutes, no more than 45 – 90 lbs

TH – Total Rest, maybe play a sport like pick up basketball

F – Mobility Warm-up

AMRAP in 5 Minutes

3 pull-ups, 6 push-ups, 9 air squats

SAT – Mobilty/Rest/Band Pull-aparts/Planks/Scarecrows

SUN – Mobility/Rest

- Freeman

Italian Rib Eye with Sun Dried Tomato Topping

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Italian Rib Eye

4 big rib eye steaks
1 1/2 cups olive oil
the juice from 1 meyer lemon
1 tbsp basil
1 tbsp oregano
ground black pepper to taste
sea salt to taste

Mix all marinade ingredients together in a large mixing bowl.  Add steaks and mix together with your hands to make sure all the steaks are well coated.  Leave in the fridge for at least 45 minutes but the best would be for a day.  Broil or grill for 7-10 minutes per side depending on thickness for a nice medium rare steak.  For rare cook for 4-6 minutes each side.

Sun Dried Tomato Topping

In a food processor throw in 1 jar of sun dried tomatoes and 1/2 a jar of garlic stuffed green olives.  Pulse until roughly chopped and serve on top of steaks.

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