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CrossFit Coleraine

Today’s WOD 12th February 2015

Skill.

Toes to bar progressions

Conditioning.

5 russian swings 24/16kg

5 box jump 24/20

10 kettlebell snatch 24/16kg

10 box jump

15 russian swings

15 box jump

20 kb snatch

20 box jump

25 russian swings

25 box jump

30 kb snatch

30 box jump

Deloading in CrossFit

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Deloading in CrossFit.

In all strength & conditioning programmes there is a period that is normally referred to as Deload. Basically this is a short period where loading, intensity and volume is lowered with the intention of increasing strength & conditioning in the long term. The fact is we get stronger and fitter when we are recovering outside of the gym, not during the time spent in the gym. At its basic level exercise is simply putting your body under stress so that during the subsequent recovery period you adapt to that stress and become fitter. If you continue to train with no set recovery time you will eventually stop seeing any gains, infact you could see a downturn with your strength and fitness levels and nobody wants that!

A typical deload would see the lowering of intensity, volume/load for the duration of usually one week or maybe taking more rest days over a short period. It is not unheard of for an athlete to take a week off and then come back feeling stronger and fitter.

Due to the nature of CrossFit (group classes) it’s difficult to apply Deload weeks into the programming. The box members lead very different lives and schedules. Eg. One may have been on holiday and is feeling refreshed and ready to go hard while another maybe feeling fatigued from training and needs to Deload. So it’s up to each athlete to work closely with the coaches as to when they should Deload.

Things to think:
Every 4-6 weeks check with yourself and consider how your feeling in relation to the volume of your training (another reason to keep a record of your training) are you feeling sore, mentally drained, worn out!

Deload doesn’t have to mean you have to stop training. It’s just a short period (3-7 days) where you lower the 3 training variables ‘Volume, Load, Intensity’ to give your body the chance to recover. Your coaches will be able to help how you can Deload in class.
The important thing to keep in mind during this short period is ‘Recovery’ no one can go all out at training for months at a time. Give your body a chance and you will see great gains in your strength and fitness.

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