Back squat 5, 3, 1+ reps @ 75%, 85%, 95%
(Print worksheet out with your #'s)
Followed by 15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats
There will be a 12 minute cut-off for this workout, at which point your rounds completed will be your score.
Post time / rounds to comments.
Rafting was a BLAST. We had so many people they ran out of equipment and Mark had to make do.
Good Stress/Bad Stress, Eustress/Distress
To quote Mel Siff "training may… be described as the process whereby the body is systematically exposed to a given set of stressors to enable it to efficiently manage future exposure to those stressors." These stressors hopefully produce the products of eustress, excellent personal performance, growth, and repair. In a sense, eustress causes the body to adapt and provides us with a sense of fulfillment and positive feelings.
When your training takes a turn for the worse, you are experiencing distress. Whether your this negative stress causes injury, sickness, unhappiness, or negative performance in the gym, it can be combated with several methods. The obvious methods are: get plenty of rest, get outside in the sun, eat well, and exercise.
Our training specifically addresses causes of distress and attempts to avoid them. We ask you to follow our 3-on 1-off, 2-on 1-off cycle in order to get enough rest to allow positive adaptation to our stimulus (CrossFit). We also ask that you eat lean meats, veggies, nuts and seeds, some fruit, little starch and no sugar, keeping intake to levels that support exercise, but not excess body fat. By following the program on a consistent basis, you are also taking advantage of macro cycling, where we attempt to constantly achieve higher performance by cycling the difficulty to facilitate growth and recovery.
In addition, you need to sleep! Someone much wiser than me once said "Sleep as much as your wife and your job will allow." Yeah, sleep that much. Also, get outside and play – enjoy the fruits of your labor by celebrating your work capacity by doing something fun like rafting, hiking, climbing or simply taking a run with the dog. Let's induce eustress and fight distress!
