Deloading for CrossFit, Reloading for Life

We've been working hard these last few months and it's time for a deload week.  We've programmed this in the past but I'm not sure we fully explained its purpose and the benefits for you the athlete.  So brace yourself for some knowledge bombs!!!  

Training at high intensity is highly stressful on the body (i know that didn't blow anyone's minds)...it takes a toll, as we all know from last week.  We are breaking down muscle and tissue at a cellular level.  Compound that with the stresses of life, inconsistent sleep,  poor nutrition and worst of all the pain of being a Redskins/Caps fan and you'll begin to see a plateau or worse.  If we overload the body too much for too long without adequate recovery, we start to experience excessive physical or mental fatigue, get sick, experience burnout and defeat, start to plateau, or we get injuries. It is important to recognize this and take a deload week. This is basically an opportunity to build the body back up from the 4-6 weeks of hard work and stress from working out.

We do this at Durable by decreasing our Intensity and Volume.  Our goal is to stress the body to the brink of these symptoms, then deload your workouts and let your body recover, get stronger, and then we build off of this process.  

Take these weeks to focus on moving well technically, get to bed an hour earlier, drink a few more glasses of water, if you always go Rx try dropping the weight and you will be rewarded in the end.  the body grows stronger and adapts during this recovery period!  Sounds great right!?

There is a problem however, in the group class format so many of us operate on different schedules so it will take a conscious effort from you to be aware of these stresses as you feel them and communicate it with our Coaches so we can tell you when and how to apply deloading on your own.  We understand everyone is different and we will always be available to help you create a game plan!

If any of you have any questions or concerns regarding any of the content in this post, please don’t hesitate to reach out—I’m happy to help!

- coach Scott

 

 

 

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Congratulations to Kyle Quimby for earning CrossFit Durable's Member of the Month!

Kyle and his wife Kristin    

Kyle and his wife Kristin

 

 

Kyle has been with CFD since September of last year and if you look at his attendance you would not see a week when he did not make it into a class.  Typically you'll see him and his wife Kristin in the afternoons during our 4:30pm classes.  Kyle isn't the guy you'll hear boasting about his accomplishments and PRs, but you will see him smiling and getting after it each day with a determined mindset.  The Coaches have all enjoyed the opportunity to have him classes and we're very happy to get to award him with this honor!

Here's a bit more about Kyle you might not know...

What brought you to Crossfit?  I started crossfit to really take my fitness to the next level and to learn how to lift heavy/high volume safely. Going to the gym by myself was doing only so much. I really wanted a good community that helped support my fitness goals and motivate me to be the best I can be. Something I have definitely found at Crossfit Durable. 

 

What’s your favorite WOD/Movement?I recently completed my first Murph and have to say it has been the best WOD so far. 

What is the last thing you googled? How long it takes to get to New York City from Haymarket. 

What is a weird fact that people may not know about yourself? Ben Franklin is a distant relative of mine. 

If you could choose one super power what would it be and why?To fly, because who wouldn't want to fly?

What was the first concert you ever saw? Bruce Springsteen 

Any Goals for 2017?This year I want to improve my Olympic lifts and running....I hate running.

 

Congratulations Jennifer Kelly for becoming Durable's Member of the Month!!!

Jennifer joined us at the beginning of 2016 with a punch card membership.  Today she's attending 3x per week, occasionally more in our 830am classes.  The coaches have yet to see Jenn not smiling in class and we're a little concerned she may be incapable of stopping.  Her positive and relaxed attitude doesn't stop her from busting her butt in Intramural Open competitions or in class workouts. Finally, anyone that will take time out of their day after they've already trained to come back to the box to cheer on a team member during their workout is exactly the person we want to recognize!  Congrats Jenn!

Find out a little more about Jennifer Kelly...

What brought you to CrossFit?  In 2008 a friend introduced me to CrossFit. While I loved the workouts, Olympic lifts, competition and new friends, the timing was off for our family. My children were very young, the gym didn't have childcare and my husband deployed frequently so I was unable to establish a routine.  In order to stay in shape I resumed running behind a jogging stroller.  In 2012 after completely the Marine Corps Marathon I hit a wall, my motivation to run was gone. I bounced around between yoga, running and other group fitness programs for couple of years.  In early 2016 a friend suggested I try CF Durable to regain my motivation. It was a great move, I've thoroughly loved my time with the CF Durable family and all the friends I've made!    

 Find out more about Jennifer Kelly!

What’s your favorite WOD/Movement?  Deadlifts, box jumps and slam balls!

What is your motivation to push yourself in each workout?  To stay in decent shape as I get older, which I'm finding is harder and harder with each birthday :( 

What is a weird fact that people may not know about yourself? I'm 1/4 Japanese and distantly related to Wyatt Earp.

What is your spirit animal?  I asked my husband what he thought, he said Panda bear as a joke. Then I took an online quiz.  The result was Panda Bear.  I guess that's it!  

What do you do for fun outside of CFD?  I enjoy watching my kids sporting events, hiking, climbing, snowboarding/skiing and traveling with my family and date night with my husband.  

Any Goals for 2017?  Strict pull ups unassisted

Nicole Varnes earns CFD's Member of the Month honors for March!

 

What brought you to Crossfit? 

I had heard about CrossFit for years and wanted to join but didn't think I was strong enough physically to do it.  My family moved to Haymarket last summer and I saw Durable.  I convinced my husband to join me just to try it out and the rest is history!  We don't regret it for a minute.  Love the workouts and the people!

 

What’s your favorite WOD/Movement?  

My two favorite movements are bench and shoulder press.  Squats .... not so much.  Looking forward to my first Murph!

 

What is your motivation to push yourself in each workout?  

The coaches and members keep me going.  Everyone is so positive and push you to be your best.  They truly want everyone to reach their full potential.  At 5am we have a core group and it has been awesome getting to know everyone.  The Open was great because we met people from other classes such great people!

 

What is a weird fact that people may not know about yourself?  

I LOVE brussel sprouts!  I could eat them every day at every meal.  Add some bacon and YUM all day long!

 

What do you do for fun outside of CFD?

I love spending time being active with my family.  I play coed soccer on the weekends and love races ... the more obstacles and mud the better!

 

Any Goals for 2017?

Double unders and unassisted pull ups.  MUST have them mastered before next year's Open.  Also, just to continue improving all around.

 

Congratulations to Paolo Catapang, CrossFit Durable's Member of the Month!

What brought you to Crossfit?  Back in college working out at the Field House at GMU, circuit training was always what my friends and I wanted to implement in our routines.  Crossfit has been the natural progression into the type of programming and sets of challenges that I enjoy on a daily basis. 

What's your favorite WOD/Movement? Assault Bike 

What is your motivation to push yourself in each workout?  My fellow crossfitters

What is a weird fact that people may not know about yourself?   I do not like the sound of a clock ticking lol 

What do you do for fun outside of CFD?   Play pick-up/recreational basketball, traveling, spending quality time with friends and family. 

What are your Goals for 2017?  Improving on ALL lifts, increasing aerobic capacity, get my 1st Muscle Up!, basically improving in everything lol