Too often this is overlooked and is paramount to your future health and overall well-being. The former X-Fit types and yes that includes some of us here, look back at going nuts all the time. . .pushing, pushing and never taking a break. It takes its toll, trust us. We understand that for you x-fit apes out there that going cold turkey and not performing a WOD three times a day is hard. Which is why we recommend active recovery.
Somethings to point out about active recovery:
Make it enjoyable; go for a walk or play at the park with your kids.
Do something completely different from your normal workout; If you’re an X-Fit ape try doing some yoga or Pilates!
Stretching and Flexibility training
One last item to remember. . .this is where you make your gains.
The Open Round 2-
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
15 Box jumps (24″)
Hmm, could the X-sword fight be on to something here? Probably not although this workout will make and literally break a lot of people!
Here is what we recommend CultFit style:
Let’s keep the time aspect but do not let it be the overriding factor here, PACE is key in this workout.
10 Swings 1.5/1 pood
15 strict “SOLID” push-ups
20 Box Jumps of whatever you have around to jump on. Shoot for 20-24 in. ideally.
What we are looking for here at CultFit:
Hip drive in the swing-
Opening of the hips in the box jump. What we mean here is; as simply as we can state it for the X-Fit apes out there. . .try to land on the box standing up or as close to it. Snap the hips forward on the way up! Step down, don’t jump and always start with a solid base.
Lastly and most importantly!!!
If you are competing and want to live a normal life remember this. . .
It’s a dead lift not a slam the bar or bounce the bar off the floor lift. . .
Each rep is unique and needs to be treated as such, the moment you address the bar. . .
Not For Time-
Are we sensing a theme this week? X-Fit types won’t get it until Friday at the earliest.
Goblet Squat Pivot-
With little or no weight after a good warming up do 100m of the pivot. Breaking it down for the X-Fit apes out there. . .
Perform a solid goblet squat then pivot on one foot facing the other direction. Do this for the 100m or about 100 goblet squats, make sense? So, back to the wall – facing the wall or whatever. . .
The idea here is not time but body awareness and control. Solid movements!
Not For Time:
25 Turkish Get ups, 2/1.5 pood or honestly whatever you feel you need to use. A majority of the time as a warm-up just 25 each arm with no weight is good enough to call it a day.
There are few movements better than the get up, period! Although when you have an X-Fit ape doing them for time they turn into one of the worst movements you could ever do. Yeah, Yeah, Yeah they perform one or two good ones then it all falls apart. Don’t forget to pack your shoulders and open your hips!
What did we learn?
Hopefully we all learned a little bit about our selves this week. For some running is no fun at all yet they do it faithfully everyday. For some of us we completely dislike running and all it stands for. Basically if you enjoy an activity by all means go for it. On the other hand if you are a X-Fit ape who started running last week and want to run a 10k or a half marathon in a week. . .well, we pray for you.
We’ll leave like this, if all you want to do is run yourself into the ground literally and figuratively. Keep doing the X-Fit balls to the wall with time. . .3-2-1