By now, I’m sure many of you 626’ers have heard me mention using the Assault Bike or Rower for active recovery following your workouts. As annoying as the idea of spending an extra 15+ minutes doing low-intensity work after class may seem, allowing the body time to properly cool down following an intense training session is one of the best ways to reset yourself either for the day ahead or to begin winding down for the evening. The majority of the workouts we do in class tend to leave you in a stressed state and even though the last thing you want to do after a bunch of thrusters and pull-ups is any more moving, doing so for 8-15 minutes helps lower your cortisol as well as circulates oxygen to your bloodstream which helps to jump start the recovery process. Working in this relaxed state (what some of us refer to as “Zone 1”) not only aids in your recovery but also helps build your aerobic capacity, meaning the more low-intensity, cyclical breathing work you do, the more able you’ll become to move through that next 20 min. AMRAP without becoming winded. Think about it, you have to be able to breath consistently at a low intensity for a long time before you can breath at a high intensity for a shorter time. This also applies to activities outside of the gym… Swimming, jogging, biking, even playing a pick-up game of basketball can all be considered Z1 work if done at a pace that is consistent and low impact/intensity. So next time you’ve got a few extra minutes after class, in the morning, or on the weekend, get out, get moving, and get breathing!
Workouts for Week 9.21.15
Monday: FS; BS; Row / KBS / Push Ups / Box Jumps / Man Makers
Tuesday: DU / V-Ups / Wall Walks; RDL; DL / TTB / Burpees
Wednesday: Press / PP; HSPU / Powell Raises
Thursday: Snatch Pull / Snatch; OHS / Pull Ups
Friday: BP; Chin Ups / Arnold Press; FC / HSPU / DU
Saturday: SL DL / RR; Lunges / Press / Burpees / MB Cleans