Crossfit Norwest, Raw strength and conditioning and Barefoot Evolution Discussion Forum

[Dan]

ps cortisol is why i gave up my long love affair with coffee, oh how I miss her.

[Mattyb]

Hey mark thought u might like this from my current studies.

A whole Lecture on training adaptations and overreaching signs/symptoms etc enjoy.

Oh and also just added another Lec on hormones and the effect or Cortisol in regards to muscle fatigue/DOMS etc which helps

[adrian]

Had a quick look at those thanks Matty.

For some reason powerpoint notes automatically make me start feeling sleepy, will look at them later but all looks interesting. How do you apply it to your own training when you are doing multiple wods a day, not really heavy/light periods etc?

Mark - CF is stressful, like Rob and Dan have pointed out hormonal issues will fuck with your sleep, as well as your body comp goals which I noticed you were having trouble with.

[Mark]

Matty.. worked a treat I fell alseep almost immediatly - seriously good info.

I think issue with me is recovery. over-reaching and under-eating as since moving to 80% Paleo/Zone. Since I moved from a self regulated plan to a regimented system like the zone it's been much better.

So big push to November, time spent on the beach so better start getting some muscle on and some fat off.

[Mark]

ps cortisol is why i gave up my long love affair with coffee, oh how I miss her.

I shudder at that statement..I'm not giving up my rancillio for nobody!

[Mattyb]

Hey adrian..

yeh everything i learn i apply.. but when i first started CF was taking over.. was not sleeping well.... 2 WODs a day sometimes and even waking up to check WOD on the day i was pretty much addicted.. still am now but have controlled it..

since everyone is different it hit and miss in regards to how much training your body can take and how much recovery is optimal for your performance..

Rob and i talked about this recently and some of you may not have noticed but he never does the finisher! hes gettin old haha and his body cant regenerate itself as good as a few years ago.. so he spares himself the finishers so he can keep up his efficiency in WODs.. i have done something similar.. i dont do the complete warm up before a WOD..

1.saves my energy as they can be quiet complex sometimes and
2.wont overeach myself all the time..

overeaching should happen occasionally (how often?? this is trial and error) is important however as specific adaptations to imposed demands (SAID) occurs to your muscles making u stronger/faster etc (this is just a fancy word for progressive overload)

GL mark in trialling what works for u

[Mark]

Actually that's a good point re-warm ups and finishers..

usually if the wu involves pullups I'm generlly fatigued by them before I even hit the wod as I'm a beginner and pullups aren't great though improving.

Finishers..well I never knew they were optional - normally I'm totally fragged by a WOD and perhaps this is causing some of my woes and will always hold back some so I can complete the finisher rather than hitting the WOD @ full intensity?

[Mattyb]

finishers arnt optional there compulsory.. and usually are done in sessions where the metcon wasnt a big WOD eg. FRAN

i like finishers as well as they allow me to overreach sometimes

[Mark]

Fran IS an over-reach when you are struggling

[Joel]

Mark,

A few ideas from my doctor re sleep and exercise.

- exercise in the morning and eat well throughout the day. Avoid night time workouts and see if it makes a difference.
- try ice baths to cool core temperature
- max 2 high intensity sessions in two days (go to one on, one off if that works better and sub lower intesity exervcise like a jog instead)
- back off on the application (instead of 100% all the time take some work outs at 85-90%)
- schedule a day of yoga/stretching a week
- have good post work out nutrition
- he mentioned something about Glycerin but I can't remember exactly what (Adrian/Dan you know anything about this? was in relation to adrenalin)

Foods to help you sleep
Honey
Banana
Almonds
Milk (don't tell Dan...shhhh)
Go for lower protein intake at night apparently

I've been smashing bananas/honey and a bit of protein post workout and trying to exercise more in the morning. Seems to be working much better. I'm at least getting some sleep at night which was better than literally none I had been experiencing lately.

It's something you've got to get right otherwise you end up walking around like a zombie for a few days and incapable of backing up WODs.