100 meter run
10 double under
5 hang power snatch
Complete as many rounds as possible in 30:00
30 Double unders
15 calories air bike (12 calories Echo bike)
200 meter sprint
15 hang power snatch 45/35
3 sets of:
8 straight leg sit-up with a plate www.youtube.com/watch?v=Kk4eEFXYBEk
8 stability ball knee tucks/mountain climbers www.youtube.com/watch?v=IX6GQAIWCEg
1:00 Sandbag hold
Reminder: check your email for the invitation to download the app we will be using to send our members our weekly workouts. Many of you have not yet dowloaded it. If you didn’t receive an email, let me know at firstname.lastname@example.org. After this week, our workouts will not be posted on our website. We will, however, continue to write informative blog posts and post announcements here.
No Pain, No Gain? Think Again.
While many people in the US don’t get the required amount of weekly exercise recommended by the National Institutes of Health (150 minutes of moderate, or 75 minutes of vigorous), a large number are overtraining. The “overtrainers” believe that, if they are going hard every day, it will benefit them. They love the feeling of leaving nothing in the tank. But unfortunately, it adds stressors to the system can lead to a decrease in performance, body composition and disrupts normal hormone function, including raising cortisol and reducing testosterone.
So, what does overtraining look like? Often it’s marathon/Ironman training or day-after-day of resistance/weight training or too many sessions of HIIT-style workouts (high intensity interval training) or metcons 4+ days per week. It’s logging way too many miles or hours at
the gym, too intensively. For professional athletes, bouts of overtraining are inevitable, but most of you reading this article don’t fall
into that category and too much training over time can have major consequences.
Note that exercise is a stress. It’s a positive stress (hormesis) in the right dosage, but too often, and especially among people who have other life stresses, too much exercise leads to overtraining.
There are two types of overtraining:
- Overreaching: this is unusual muscle soreness when someone doesn’t allow for enough recovery time between sessions, so usually after many consecutive days of hard workouts or hitting a muscle group too many times/too intensely within a period. It’s easily handled with a little rest.
- Overtraining: this happens when the person ignores the signs of overreaching and continues to push him or herself. The body continues to break down and, depending on the severity, may mean weeks or even months of recovery.
Some signs of overtraining include:
- Soreness that won’t go away
- Performance plateaus
- Inability to perform at levels that person usually performs at
- Dreading training sessions
- Poor quality sleep
- General fatigue
- Increased frequency of illness
- Constipation or diarrhea
- Irregular or no menstrual cycles
If you feel you are overtraining, it’s important to stop or reduce the amount and intensity of your workouts. Proper nutrition will also be key.
When you do resume training, it’s imperative to start slow, even when your mind says otherwise. Just because you CAN do something doesn’t mean you should.
Always listen to your body and plan for rest days, even if it’s “active rest” – go for a beach walk or enjoy yourself outdoors.
Keep your diet in check. Consume adequate carbohydrates to sustain your activity level. Hydrate. And do your best to reduce life stress – sleep, meditation, breathing exercises, hobbies, etc.
If you are a member of our gym, participating in our workouts, we are diligent about programming for balance and our goal is to deliver the least effective dose for the biggest benefit. of If you are adding in extra work, please be aware of over training. Talk to us about your added training.
If you aren’t in our gym, it’s imperative to find a coach or training facility that understands how to design effective training programs. Social media and the internet are full of fitness influencers and generic online templates that don’t take YOU (your age, movement patterns, past injuries, etc.) into consideration. Just because someone looks good doesn’t mean they are knowledgable enough to provide you with a program, especially if they are under 40 and you are over that age mark. Just like in any professional service, seek out the best!