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When should you scale back your training for a comp?

So the time is nearing closely, the weekend is almost upon us.  You have been training months/weeks/hours leading up to your event  Maybe you are a triathlete, CrossFitter, a marathon runner, or Obstacle course racer; and your curious when is a good time to scale back your training?   Chances are you have spoken to your trainer, coach, or workout partner.  So what is the rule of thumb?

Here at WeekendWarrior we recommend keeping your training level at 110% through Tuesday, scale back to a 70-75% mx effort Wednesday and Thursday.  On the last day of the work week Friday, utilize this day for a maximum recovery day.  This may include  yoga, walking, a light hike, mobility, stretching and foam rolling are all a necessity.  

Now depending upon your level of fitness you may want scale back or even increase activity. Remember your competing against yourself not the other athletes go out there play hard, be smart, and kick some butt you WeekendWarrior's. 



The power of CrossFit

Over the years in the world of fitness it can go with out saying there sure has been some fads. Whether this fad was some sort of contraption that you bought off an infomercial to give you abs of steel, or group class that you might taken or still do take at  your local "Globo gym". One thing is for certain there are too many to rant off on our blog today!  

If we were to shift our attention to functional fitness or better known as CrossFit; I'm for certain some of our readers out there might participate, have heard from friends, or read an article about one of the fastest growing phenomenons the fitness industry has seen.  Do you not know believe us when we tell you it is?  In North America alone there over 7,000 locations and that number increases on a daily basis.  If you have some free time be sure to check out and see for yourselves.  

For most there lies a level of skepticism, or fear of getting hurt.  Whether it was an article you read or again just hearing through the grapevine of friends.   Like you, this author too was very weary of  CF going back to 2008 when I had come across the industry.  For years I swore up and down how I could never see myself attending a so called "box" and getting a workout in.  As the years went on I got wiser with my weight and anerobic training.  I managed to bounce around from gym to gym and found a few trainers that forced me to push myself.   All the while learning proper technique and form.

It wasn't until January 2015 that I walked through the doors and participated in my baseline. Essentially the baseline shows your level of athleticism.   It was at that very moment after I finished my baseline, which took me roughly about 5 plus minutes to complete that I was instantly hooked!   I forced myself to push beyond limits I did not know existed inside of me. Truly it was an amazing experience.  Since being apart CF I've shattered personal records in all aspects of my training.   

Beyond the sweat and the gratification one can get from day at CF you also form bonds.  The comradery that is inside the CF community is astonishing.  The way the coaches and other athletes help everyone around them become better day in and day out!  If you have a local CF gym nearby we strongly recommend you pop in and see for yourself.



Aerobic to Anaerobic excercises, what's the difference?

A conversation piece that comes up often, more often than you would expect.  In fact speaking to some athletes that have been training for years now still to this day confuse the two. To my our surprise non the less, we would anticipate folks who have recently just made the jump into the health and fitness arena not the difference but the more and we've notice that is not the case.   So to clear up any confusion starting today and moving forward let's understand the true meaning behind aerobic and anaerobic workouts.

What is a(n) aerobic workout?  This is a variation of sustained exercises such as: jogging, rowing, biking, swimming, weightlifting, that stimulate the heart and lungs increasing the body's overall use of oxygen flow.   For example you row 5000m row all long while keeping a steady pace at 1:42, or your going for your daily run on your favorite trail to build up for an upcoming 50K staying at a steady pace the whole run.  Each workout stated above unique in it's own way that athlete may be getting a solid training session, breathing heavily, blood flowing, however this would be labeled an a aerobic session.

What is a(n) anaerobic workout? This is described as a high intensity  training session; powered primarily by metabolic pathways, and do not use oxygen.  These pathways actually produce a lactic acid which result in a metabolic acidosis. If we lost you than be sure to pay close attention. Now let's the athlete above that was doing that 5000m row decided they still wanted to row but at a higher intensity to break that lactic acid threshold we mentioned.  They could perform the following workouts:  While using a timer-row 250m the time it takes you to row 250m rest, repeat 6x. Row 30 seconds rest 30 seconds repeat 8x.  Another burner would be to row 20 secs rest 10 sec repeat 10x.  Now the athletes performing these workouts will want to perform at a max effort for each round almost to the point of failure.  Take the trail run we mentioned above, the athlete may or may not want to switch up his or her routine and do hill sprints one day.  Sound premise as the row find a hill and go max effort 30 secs on 30 secs rest repeat 8x.  Or 20 secs on 10 sec rest repeat 10x go at max effort.  

Now that we have gone over the basic terminology for aerobic and anaerobic workouts we are hopeful that you will take our advice.   By combining anaerobic training into your weekly routine you can be sure to see improvement with your endurance,  staminia, and overall performance.  The only thing left to do now is go crush a workout, until next time. 





What makes an OCR athlete "Elite"?

Over the past 12 months if you have run any major OCR event or are in tuned with social media (primarily facebook), the great debate remains.  What makes an OCR athlete Elite?  Are there any perquisites today that would in fact classify those athletes to be listed as such a status?   Does running in the Elite portion of an OCR event mean that person running is a better athlete than an individual running in the open heats?

If you keep your ear to the ground and talk amongst the folks you are racing with chances are they will be more than happy to give his/her opinion on the matter.  Now, in OCR certain companies do have their athletes listed as "Pro".  Maybe, some of these names may resonate with those of you wondering am I in the same league as the names listed here: Ryan Atkins, Hobie Call, Isaiah Vidal, Hunter McIntyre, Amelia Boone, Rose Wetzel, and KK Stewart-Paul just to mention a few. These men/woman time and time again have stood tall on the podium. 

There is a lot of buzz going around that the sport of OCR is taking shape to become an Olympic sport, stay tuned as I'm sure this time to come to lifeThis point brining us to the question, what makes an OCR athlete "Elite"?  Well today any man/woman looking to race in the elite heat, all they need to do is pay an additional fee and they are entered into the race.  Today that is what separates the athletes competing in the Elite heat to the Open heats. 

To the athletes reading this article think to yourself when I race in the Elite heat, do I finish in the top 50, top 75, or top 100?  Am I able to get over a 10 foot wall without assistance?  Do you have enough grip strength to climb a rope when you are lethargic or get across a wall?  Is your 5K 22 minutes or faster?  Can you row a 5000 meter row in 22 minutes or under?  Are you able to complete 80 burpees in 5 minutes?  

Even though what I mentioned is not required today.  If our beloved sport of OCR does become an Olympic sport or headed in that direction sooner than later.  You can very well count on metrics to determine whether or not you can compete in the Elite races.  



Weekend Warrior

What is Weekend Warrior?  A person who participates in physical and strenuous activities on the weekends or part-time.  The folks that train Monday-Friday and that get down to business on the weekends!  Whether you partake in CrossFit competitions, Iron Man, Spartan Race, BattleFrog, Tough Mudder, Ultra Marathons, and the list goes on.  

We wanted to create an atmosphere that was not solely dedicated to just one sport .  Aren't you tired of searching this site, to go that site, to just get to next one?  Let us be your funnel to get you where you need to be Think of our site is your hub, a centralized location to help you find all your training gear.  The same gear we use to train is what we have incorporated into Weekend Warrior website.  Whether you are an athlete who trains for OCR, Ultra Running, Marathons, CrossFit, Olympic Weightlifting, Ironman, and so much more.

Maybe you are looking for lifters for Olympic Weightlifting,  the perfect shoe to run your next OCR,  or maybe you are wondering which energy chomps to take with you to your next Spartan Beast,  Let Weekend Warrior be your guide.  Feel free to comment with products you'd like to see online, or even blog topics. If it makes sense and we get enough requests, than we'll be more than happy to oblige.