Programming July 29th - August 4th

Deload Week-

As you can see this week is very light on programming. We have been working hard for 8 weeks and a lot of us are beat up and a little sore. In order for our bodies to recover we all need to take a few easy days once in awhile. 

During the next week please take time to address any nagging issues, dial in nutrition , spend extra time on mobility and reassess your goals. We will be testing bench press, back squat, deadlift, snatch, and clean in the coming weeks. This means you do not want to be doing extra strength work, running, or metcons in order for your body to catch up to our last cycle. 

One of the principles of strength training is the SAID (Specific Adaptation to Imposed Demand) principle. In a nutshell what this means is that your body adapts to what you ask it to do. In our context this means that if you do a lot of back squats your body will adapt and get better at back squatting. However, there are some complications to this. Because our body is created of multiple complex systems we are not able to create these adaptations in a linear form. This leaves us with what is known as the Supercompensation Theory which explains why deload weeks are so important. If you break this model of strength training down into an 8 week block it will look like this:

Week 1 and 2: Strength may increase slightly; body generally feels good.

Week 3 and 4: Strength returns to pre-cycle levels; you may notice some fatigue and achiness.

Week 5-6: Strength starts to diminish; increased fatigue and general achiness. This is where injuries start to occur if you are not managing through mobility. 

Week 7-8: Strength continues to diminish at an increased rate; fatigue and achiness continue to increase. 

Week 9: Training load is decreased to allow body to repair itself through both the nervous system and skeleto-muscular system. It is important in this time frame to continue to train in order to prevent degradation of motor patterns.

Week 10: Body has compensated for the increased load of the past 8 weeks and due to the SAID Principle has now increased its capacity to perform the desired movement. 

Now, that you all have been subjected to the nerdy science of why we do what we do in the gym please enjoy this deload week and take care of your bodies. I am excited to see all the PR’s in two weeks! 

"Lernaean Hydra"
Deadlift s(185/125) f(135/95)
Handstand Pushups f(pushups)
*s(35)/f(15) double unders between each movement*

15 minutes Bench Press
4 x 4 sets

15 minutes to Back Squat
4 x 4 sets

*Weight must be lighter than first day of 10’s*

CrossFit Games Open Workout 12.1
Max Burpees to Target

*Target is 6” over standing reach*

For time accumulate:
3 mile run
9 mile bike

2 mile run
6 mile bike

*Partition as desired*

10 down to 1 for Quailty
GHD Hip Extension s(add 25/15 plate)
DB Z Press s(50/35) f(35/20)
*3 High Box Jumps between each set*

For time with a partners
10k row
*must switch every 250m*

Get outside and be Rad

Join us for Yoga at the following locations/times
Annapolis District 9:30 AM
Columbia District 9:30 AM


3 Sets
Rear Foot Elevated Split Squats x 6/side
Banded Marches x 60 seconds
Front Squat
5 x 1 set at 50%
5 x 1 set at 55%
5 x 1 set at 60%
5 x 1 set at 65%
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

3-4 sets
Hollow Hold x 1 minute
Superman Hold x 1 minute
Pullup Dead Hang x 1 minute

Run- 30 minutes
x 1 set

Luke Espe