Thread: hitting a wall
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Old 11-05-2013, 07:58 AM   #6
Brendan McNamar
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Join Date: Mar 2010
Location: Glendale  AZ
Posts: 2,216
Re: hitting a wall

I'll agree with too much going on. I use this very simple template for my strength focused members:

Monday: Lift + short carefully chosen met-con
Tuesday: Rest
Wednesday: Lift + short carefully chosen met-con
Thursday: Rest
Friday: Lift + short carefully chosen met-con
Saturday: Longer and/or heavier met-con

The short care full met-con keep a eye on recovery so we wouldn't do "Angie" where you are doing 100 reps of something in a row but we might do:
10 rounds for time of
10 pull-ups, 10 push ups, 10 sit-ups and 10 squats.

The 10 rounds even though it is the same total about of work is much easier on the body then 100 in a row.

What ever you choose getting you overhead shoulder strength up should be a top priority. I ran Smolov Jr press one cycle and it worked well to kick start my press. My shoulders responded well to the volume.
Nomadic CrossFit Coach

Last edited by Brendan McNamar; 11-05-2013 at 08:01 AM..
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