This post was taken from yesterday's blog. It was written by Sarah and based on her training from the beginning of the year ... 25 days ago. After you read it decide if this program works. If you can still say no, you're not doing it right.
"big day at the box...improved my AMRAP toes to bar max from 8 to 16 and pr'ed my power cleans by 20 lbs (from 75 to 95). I think I finally understand the form of the power clean."
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Just over a week to register for the Practical Paleo Seminar!
Hit the link to the left and join us next Saturday.
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Optional rest day.
-or-
Make up workout from beginning of week.
-or-
20 min easy effort row/jump rope/run + gymnastics play work.
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One example of a good "Active Recovery Day" session comes from CrossFit Endurance
Strength & Conditioning Recovery
This can and should be done the day of races, after T/TT efforts, and/or after intervals as needed.
3 sets with light to medium weight of:
GHD Sit ups, 15 reps (extend knees aggressively)
GHD Hip Extensions, 15 reps
KB/DB Swings, 15 reps
Bench Press, 15 reps
Pull ups, 15 reps
Remember, this is a recovery tool and is not a timed workout.
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GOOD LUCK TO OUR FRIEND DAVE THIS WEEKEND IN MIAMI FOR A HALF MARATHON!
good luck Dave nice pic!
have cosmo for me in Miami!
Posted by: terri | January 26, 2012 at 05:27 AM
What a stud.
Posted by: Sam B | January 26, 2012 at 06:06 AM
hey baby!! lolol
Posted by: terri | January 26, 2012 at 07:07 AM
are there any photos with a little less cloth? lolol.. sorry i being bad!
Posted by: terri | January 26, 2012 at 07:26 AM
Good point Terri. Who works out with a shirt on anymore, lame.. hahaha. Good luck out there bro. Also, stay away from the "call-a-cabs" at wet willies on south beach. Trouble
Posted by: Eric Z | January 26, 2012 at 10:35 AM
good luck dave!
also, regarding my progress over the past month -- I do think the programming has been great and I am a lot stronger as a result. In the interest of full disclosure, though, I also made the switch to paleo (except for my morning coffee) and I think that has also contributed tremendously to improved performance.
when are we going to have our paleo challenge -- that's the only way i'm ever going to get past my morning coffee habit.
Posted by: Sarah | January 26, 2012 at 11:42 AM
@ Eric.. :)) !
Posted by: terri | January 26, 2012 at 11:52 AM
Sarah,
OMG! You mean you paired a sound diet with a solid training program and you got results?
I don't believe it?
Our Paleo challenge will kick off on Monday, 6 Feb. The first week day after Diane's visit/Paleo Seminar.
Keep up the good work,
Mike
Posted by: mike | January 26, 2012 at 01:07 PM
paleo challenge.
bring it.
that's great news.
Posted by: Sarah | January 26, 2012 at 01:55 PM