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Tuesday
Sep182012

Rest Day

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Josh Warms Up With Some Push-Ups

DIY Cool Downs

We pack as much Strength and Conditioning into our Group Classes as possible.  A basic template for what a class looks like is something like this:

DROMS
Couplet or Triplet Warm-Up
Some Targeted Stretching
Barbell Strength Work
Conditioning or Assistance Work


or Like this

DROMS/Names
Soft Tissue Work (Foam Roll/Lax ball)
Barbell or Movement Review/Warm-Up
Longer Conditioning


What's missing?  Well, it's the oft overlooked cool down.  We've done a pretty good job of doing away with allowing people to remain sprawled out on the ground after workouts but something we need be better at is getting you guys doing DIY cool downs.  By finishing a hard effort (the workout) with a medium to long cool down, you flush out the metabolites in your blood stream with oxygen rich blood. What that means for you is quicker recovery time, less soreness and helps shift your central nervous system back into a normal state.

Here are some ideas to get you started:

5-10 minute Row at 20-22 s/m

You could just as easily row for a set distance like 500m, 750m or 1000m but using a time stamp ensures you'll be on the erg for enough time to get your blood flowing and actually settle into your cool down. Focus on technique at minimal intensity.  You should be able to have a conversation with the person next to you about how awesome cooling down is.

2+ Easy Laps Around The Block
Roughly 2/3 of a mile, don't be afraid of that third lap if you're up for it.  Again, this should be very light and easy, the basic test is that you should be able to hold a conversation during it. You can also focus on a soft landing and upper body mechanics. My recommendation would be to also add in some upper body DROMs in at the end of this.

DROMS + Informed Freestyling then Foam Roll
Similar to the DROMS we do at the beginning of most classes.  When I do these on my own, I like to count our the reps in my head. Usually 10-15 reps each side makes for a thorough cool down. Remember that since this can be less vigorous than the other modalities you'll have so spend enough time moving to get the benefit. Check a clock and intend on 10 minutes of cooling down. You can go through Greg A's warm-up DROMS and then some light calisthenics like squats, sit-ups, jumping rope or dynamic mat based movement like downward dogs to hip mobs etc. Finish off with some foam rolling on the the primary muscle groups you just worked.

Remember, none of these are a second workout or should in any way be described as "hard". You might mentally feel like they're hard since you just want to peel your shirt off and walk home, but really they're not and you'll get back to "normal" much quicker this way.  Also- in terms of length, the above cool downs are all about 10 minutes, which isn't set in stone.  If you ask coach Nick, he'll tell you that the cool down should be twice as long as the workout, if you've got the time, go for it, otherwise do at least 10 minutes.
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Reader Comments (13)

Can anyone recommend a licensed contractor or handyman available to do bathroom repairs. Thanks.

September 18, 2012 | Unregistered CommenterJoy

6am class with coaches McD and Jess. I went for tomorrow's OHS work and worked up to 185lb successfully, then failed at 200lb. I definitely have it in me, just didn't have it today. Then finished the WOD in 3:22. DIY cooldown of some light rope skipping.

Question for my simian-shaped brethren: where do you guys buy dress shirts? I usually go custom-made, but I need one for a wedding coming up soon and don't have time to wait. Anyone have any luck buying off the rack?

September 18, 2012 | Unregistered CommenterBetz

7am with Lady Fox and McDowell with a grand total of 5 attendees. For.Seriouslies. Good times doing Monday's workout. Am still pretty shoulder sore from Sunday and thought about dropping back down to Big Blue but with encouragement from Jess kept to The Pood instead of dropping - thanks for noticing my graduation to Big Yellow McD!, and a thin blue + thin red band for chins - paired with Julianna. All the tightness loosened up, thank you Yoda Jess.

Betz! Re: off the rack, its always a bummer you can't get at the level of Charvet and/or Turnbull & Asser, such beautiful workmanship, but here are a few places to check - not in any particular order and not knowing your build:

Kiton - has a store front and Saks, Barneys
Brioni - Barney's and Niemens.. not sure if still at Saks
Emenegildo Zegna - has a storefront and Saks
Ralph Lauren Purple Label - has a storefront, Barneys, Saks
Tom Ford - has a store front and Barneys.

Note: Many like Thomas Pink but the price of their shirts when they're not offered with mother of pearl buttons, and a few other touches, is annoying.

Good luck!

September 18, 2012 | Unregistered CommenterJB

Betz -

I usually go one size up from what I would normally buy and get slim fit. That or one size up from European or Japanese brands, which tend to have cuts closer to what you'd get if you got a custom made shirt.

September 18, 2012 | Unregistered CommenterDan L

Dudes, I wish I had the problems with shirts you have.

September 18, 2012 | Unregistered CommenterSamir Chopra

Does anyone need a bunch of moving boxes? I'll gladly bring them to the gym. Otherwise they're headed for recycling.

September 18, 2012 | Unregistered CommenterJeremy

Quick FGB updates. On a positive note, we are now able to accept donations through crowdrise so fundraising should be in full effect now! If you don't know what Crowdrise is talk to your team captain for the details. Also, I still have 2 teams that have not provided me with captains Team 4 and Team 11, I'm looking at you!

Fight gone belated teams and makeup date should be set up today. And finally, if you haven't already, I need team names and tshirt colors ASAP!

September 18, 2012 | Unregistered Commenterlady fox

Banana Republic does a slim fit shirt (typically their monogram collection) that Dan likes for a quick, off the rack grab.

ALSO:
FOLKS! We are 1 short on one of our Ragnar Teams due to an injury that has taken our dear Yoshi Stone out of the running (literally and figuratively). The race is end of this month and we are all set to go but need that last shining star to make our team whole! (oh the DRAMA). The legs equal about 14.9 miles and aren't so bad, it's runner #1. If you are interested, please get in touch (or if you know someone who is!). Race is Sept 28-29 and we are staying the 29th in lake placid area at some pretty sweet lodges i've booked. We will be leaving NYC late afternoon on the 27th. For more detailed info email me astafivgas(at)gmail(dot)com.

Come run!

September 18, 2012 | Unregistered Commenterasta

Noon class with McDowell. Glad I rested yesterday--back to feeling myself after being very sluggish and sore.

Stretched the hamstrings before class, and did some squats with elbows behind the head to practice setting my back. Then warmup:

[10 squats, 10 ring rows, 20 hollow rocks]x3

Fourth deadlift exposure today. Odd to think that this is normally the last week of the cycle. Was a little nervous after how these went last week.

[115x5, 165x4, 205x3, 235x2] 255x5

Ten pound jump from last week. Very happy with how they felt, but I videotaped myself on the work set and am not in as good a position at the start of each rep as I'd like. But I'm not rounding out much during the lift itself. Lower back felt much better at the end of things today.

Deadlifts this cycle have been very temperamental. Odd weeks have been awkward, even weeks have felt fine. Much more confident about hitting my goal in week six now.

WOD with 24kg KB (Russian, unbroken) and chins. 7,6,5 (no partner to support).

Two of my favorite movements coming up tomorrow! Can't wait.

September 18, 2012 | Registered CommenterRyan

made up yesterday's DLs at 6. Great to lift with Charlotte for the first time in far far too long.

225# with the blue band. Certainly less quick than last week.

Then the KB/chin couplet. Started with the 20kg and then scaled up to 24--my thumb's screwed up from a bike accident so I was using straps which I'm sure made this much easier. Chins with a green band and some Charlotte assistance--10 is a lot!

September 18, 2012 | Unregistered Commenterkatie

Betz: Charles Tyrrwhitt. Get the tailored fit, which has darts in the back. Everything else I've ever tried felt like a billowing Pirate blouse.

September 18, 2012 | Unregistered CommenterNino

Tweaked my back on the last pull on a 500m warmup row, went ahead and tried to deadlift anyway...
45x5
135x5
165x4
215x1 yeah, no. Went to the foam roller/idle chatter close-out of the WoD. Gonna stay loose and prepare for FGB. Stupid spine-ass attachment, and your need for consistency!

September 18, 2012 | Unregistered CommenterPeter H.

Squat: 315x3x5
Bench: 175x3x3
Deadlift: 315x5

Went light on everything since this was my last session before the total. Squats felt really good, my knee is close to being back. Did a walkout at 405, felt much better than expected. I figured I would buckle right away. We'll see what the total brings. Bench went ok, a little wobbly on some reps mostly because of bad setups. Deadlift was fine, definitely where I know my back isn't 100%.
Have some numbers in mind for the total, we'll see how my body holds up.

September 18, 2012 | Unregistered CommenterBleeding Gums Murphy

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