For those of you who have not met me, my name is Andrea Trafford. My husband, Thomas, and I moved to Charlottesville in May. I have been doing Crossfit for almost five years, and both Thomas and I have trained in four different gyms in the last three years. Most recently I was the programmer for Crossfit 5280 in Castle Rock, CO for a year, and then the Head Trainer/Manager for East Coast Crossfit in Southern Pines, NC.
As some of you may have noticed the programming has been a little different the last couple of weeks. Mainly a lot more running/rowing and volume, as we have transitioned from a strength phase to an endurance phase to prepare for the Tough Mudder in October. The goal for the next eight weeks is to increase your anaerobic threshold and your ability to endure and recover from longer efforts while maintaining and even building on the strength you gained during the strength phase. Although not everyone is training for the Tough Mudder, we are fielding a team to represent the gym at the race and so we are using this as a goal to introduce a different focus for the programming that will expand everyone’s capacity.
Listen to your body in the upcoming weeks – you may need to take an extra rest day or scale the volume (either by doing less repetitions, a lighter weight, or setting a time limit for yourself) if your body isn’t recovering optimally. Push the intensity during your workouts for the next eight weeks, but do it smartly while listening to your body throughout.