Welcome to May-cember. 🙂 The craziness of the holidays without the actual holidays — parents know! The end of the school year brings out all the activities, concerts, field trips, games and practices. We’re also experiencing some illnesses going around our community, and no one wants to get sick during one of the busiest months of the year! If you’re symptomatic, take some time to think about when it’s best to move and when it’s best to rest. Here are a few tips taken from an article by “The Smartest Coach in the Room” …
What to Do When You’re Sick
- Gauge your symptoms: If they’re above the neck (like congestion or a mild sore throat), light activity may be okay; if you have fever, fatigue, nausea or body aches, rest is best.
- Move gently if you can: Non-strenuous activities like walking or yoga may help you feel better and recover faster, as long as energy levels allow.
- Avoid overexertion: Moderate exercise supports immunity, but too much can slow recovery when sick.
Generally, you can let yourself be guided by your energy levels. If resting feels better, rest. If you still have some pep, try some non-strenuous movement. Ideally, do these outdoors or in your own home. Because, you know, #stopthespread
Week 7 of our strength cycle! We’re getting there! 🙂 We’re also having some fun with our Murph Prep Mondays. It will all pay off!
Let’s look at this week’s workouts …
On Monday, we’ll be doing our Murph Prep, and remember, you can use a weighted vest. Tuesday features a solid, fast-paced, heavy core endurance descending couplet. On Wednesday, it’s time to grind on the rower for 14:00, but every time the clock strikes 2:00, athletes must hop off and perform wall walks before getting back to work on the machine. On Thursday, it’s a fast, multiple-set 2:00 AMRAP where athletes will try to maintain a consistent high output for 5 sets. Friday presents a solid chipper that will test athletes’ barbell cycling skills and pacing through high-rep wall balls. The partner workout for Saturday will have athletes syncing up on the start and finish while going their separate ways in the middle for a lower-body beatdown.
Here are the workouts of the week:
Monday – Back squat (1×20) and Murph prep
Tuesday – Power clean + hang power clean + push jerk, jerk balance; GHDs/box jump overs
Wednesday – Strict pull-up work and rowing/wall walks
Thursday – Bench press DUs/burpees/bike
Friday – C+Js/wall balls and Turkish get-ups
Saturday – Partner workout! (v-ups/row/lunges)
Sunday – Open Gym
