I hope everyone is enjoying our approach to Thanksgiving. If you’re following the competition blog you definitely are earning the calories that are coming on Thursday. The blog tonight is just to do a couple quick things, update you all on a couple programming emphasis’, and highlight CrossFit BDA.
Those of you that have noticed, on the competition blog we are doing some lactate training that we have not previously been working on. You’re seeing some repeat AMRAP’s and rest intervals slowly decreasing. Basically we are working toward the Open which is a majority lactate event. Yes I know there are some longer 15 and 18 minute workouts but even those workouts will become lactate at the end despite the aerobic emphasis that HQ seems to put on them. The standing theory on lactate training is that you can only really train for lactate peaking about 3 to 4 weeks out from a major event. While I know that peeking process stands to be absolutely true, and you will each get to enjoy that emphasis closer to the Open, we are going to start doing some lacatate training now as both a psychological ramp up and physiological ramp up for the Open. The bottom line is you can’t imitate the ugly dark place that some of those Open workouts require you to get into and as long as we manage how much lactate training is going on we can continue to grow aerobically and in strength while also training lactate. It just has to be done minimally and carefully. Therefore if you were wondering why we are doing some of those repeat AMRAPs and some of our rest intervals are seeming to be shorter than normal. That’s why.
Secondly, for those of you on the weightlifting programming, you likely have noticed the squatting got really tough last week and this week. Expect next week to be even tougher before we deload. I want to peak the squats and have you max on them in the middle of December so that I can increase the intensity of the lifts near the end of the year and beginning of January. The plan is for you to peak on your lifts somewhere in the middle of January. Grit your teeth, hunker down, and expect the squatting to be terrible. It will ultimately be beneficial in the long run.
Below is a video highlighting some of the lifts and exercise we did in Bermuda over this past weekend. Could not be more grateful and thankful for CrossFit BDA for their hospitality and care. The established relationship that Power and Grace created with the gym should prove to be largely beneficial and fruitful for years to come. I’m excited to work and consult with Mat and Derek and hopefully see some really strong results come out of that gym in the future. For now here are some highlights from the weekend.
CF BDA Recap from Power And Grace Performance on Vimeo.