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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 12-21-2009, 12:40 PM   #1
Aaron Herzog
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1/2 intensity/ Low intensity/ Back off weeks....How do you handle them?

I'm trying to incorporate 1 or 2 of these back off/ lower intensity weeks into my next 12 week cycle and was just wondering how others handle these weeks.

I'm a little confused on if i should be lowering weight or just not really caring about time but completing the WOD's, or both.

The box i train at does at least one or two 1-1-1-1-1-1 or 3-3-3-3-3-3 style max effort lift type wods per week. Should I/ do you handle these differently then met-con wods on the back off weeks?

Anyway i know the answer is ultimately listen to my body, but i was curious how others handle these.
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Old 12-21-2009, 12:45 PM   #2
Renee Lee
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Re: 1/2 intensity/ Low intensity/ Back off weeks....How do you handle them?

couple of ways to attack this:

1) lower weight
2) make every rep very deliberate, reset after everyone, thus not caring about the clock
3) 1&2
4) do 1/2 volume, maintaining the same intensity. (half reps or rounds)

for the 1-1-1-1-1 days: don't go for a new PR, just do something moderately heavy (80% of 1RMish) and go straight across.
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Old 12-21-2009, 12:51 PM   #3
Camille Lore
 
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Re: 1/2 intensity/ Low intensity/ Back off weeks....How do you handle them?

Go play. Do something you wouldn't normally do, or enjoy something you like.

For the rest week- REST!

For the half weeks, do workouts NOT for time, do something odd - cross body sandbags, animal movements, etc...not for time, play the Fish Game on the Concept II, jog around the yard with your kid on your shoulders... you get the idea.
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Old 12-21-2009, 01:24 PM   #4
Aaron Herzog
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Re: 1/2 intensity/ Low intensity/ Back off weeks....How do you handle them?

thanks for the advice!
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Old 12-21-2009, 02:06 PM   #5
Andrew H. Meador
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Re: 1/2 intensity/ Low intensity/ Back off weeks....How do you handle them?

Practice handstands and take some naps!
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Old 12-21-2009, 03:29 PM   #6
Jakub Marciniec
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Re: 1/2 intensity/ Low intensity/ Back off weeks....How do you handle them?

double unders, HSPU, snatchs, rings, as said above go practice some skills and have some fun!
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