Monday, August 18 Gym open @ 5:20 pm

“Long breaks in training ruin physical fitness and athletic performance. De-adaptation inevitably takes place. De training occurs. After a prolonged period if inactivity, an athlete has to start from a decreased level of physical fitness….as in mountaineering, if you want to scale the summit of a mountain, why get halfway up, go back down, and then climb the whole mountain? …It takes time to become accustomed to regular physical exercise and also to become unaccustomed to physical activity.”
Science and Practice of Strength Training

“What about injury? The coaches at the World Athletics Center in Arizona said this: “Plan B is as close to Plan A as possible.” If injury or schedule disruption occurs, you adapt, go with the flow, but stick to the plan as much as possible.

What about the concept of deload or break weeks? You’re doing something, just at a lower level for purposes of rest and recovery. Not the same thing.

What about vacation? Depends how long! Most people who exercise/train regularly will get in some form of physical activity. That’s why all us trainers have Plan B “hotel” routines or network for gyms to visit during travels. This doesn’t mean you have to be anal about exercise on vacation, but chances are if you have gotten into the habit, you will be doing something active somehow.

If you see the rehab routines of some of the best athletes in the world, even for serious injuries, there seems to be a common goal: get back to doing as much as possible as quickly as possible (safely of course). This, IMO, is not emphasized by physical therapists enough. Rehab routines are often boring, tedious and don’t occur with enough frequency. Your body is allowed to get used to the injury. This doesn’t mean ignore safety and your need to recover and build back up, but it does mean, don’t settle for adapting to a lower level just because. Your body has incredible power to heal itself if you provide the right environment.

You don’t want your body adapting to doing nothing. That is disastrous for athletes and at best a major pain the ass and waste of work for us average folk.”

(Written by Joy Victoria from Fitness Baddies)
  • we have been squatting all summer using the Texas method, and now it is time to establish a new benchmark for yourself
  • it is imperative that you warm up well
  • use some lighter sets to progress
  • use spotters and/or the safety hooks


  • spend 20 minutes establishing a 1 rep max Back Squat

Met-Con WOD:

TEAMS of 2 and hopefully outside (I will bring clock outside and plug in to front foyer)


PARTNER 1 Completes  : ONE ROUND of “The Chief”

  • 3 Power Cleans 135/95 (or scaled weight)
  • 6 Push Ups
  • 9 Air Squats

at the same time PARTNER 2 Completes 100 M SPRINT (I will have cones set up)

ALTERNATE ROUNDS As Many Rounds as Possible in 5 MINUTES



PARTNER 1 Completes : TWO ROUNDS of “The Chief”

  • 3 Power Cleans 135/95
  • 6 Push Ups
  • 9 Air Squats


at the same time PARTNER 2 completes 200m sprint

ALTERNATE ROUNDS AS many ROUNDS as possible in 7 minutes



PARTNER 1 Completes : THREE ROUNDS of “The Chief”

  • 3 Power Cleans 135/95
  • 6 Push Ups
  • 9 Air Squats


at the same time PARTNER 2 Completes  300 M run



  • play with the YOKE





About crossfitcphs

PE Teacher at Carleton Place High School
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