I try to pack as much Strength and Conditioning into our Group Classes as possible. A basic template for what a class looks like is something like this.

Triplet Warm-Up
Some Targeted Stretching
Barbell Strength Work
Conditioning or Assistance Work

What’s missing?  Well, it’s the oft overlooked cool down. After a hard effort (our workout) spending 10-15 minuets cooling down helps with a number of things. What a cool down helps with is quicker recovery time, less soreness and helps shift your central nervous system back into a normal state.

Here are a few ideas to get you started:

5-10 minute Row at 20-22 s/m
You could just as easily row for a set distance like 500m, 750m or 1000m but using a time stamp ensures you’ll be on the erg for enough time to get your blood flowing and actually settle into your cool down. Focus on technique at minimal intensity.  You should be able to have a conversation with the person next to you about how awesome cooling down is or about how the broncos are going to win the SuperBowl this year.

DROMS +  Foam Roll
Similar to the DROMS we do at the beginning of most classes.  When I do these on my own, I like to count our the reps in my head. Usually 10-15 reps each side makes for a thorough cool down. Remember that since this can be less vigorous than the rest of the workout you’ll have so spend enough time moving to get the benefit. Check a clock and intend on 10 minutes of cooling down. Finish off with some foam rolling on the the primary muscle groups you just worked.

I know it can often be hard to squeeze this in to your busy schedule but its really worth its weight in gold. Please always feel free to hang out after class and get a cool down in or ask me any questions about effective methods for cooling down!

P.s Anyone have an ipod of a flash drive with music on it for tomorrow? Im getting really bored with my tunes, or at least give me some names of artist albums you wish you heard more of in here.


Strength: Clean Pull + Clean + Jerk
Work up to a medium heavy load, try and add a few pounds to last week. 


Conditioning: 12 Min AMRAP of:
  30 Double-Unders
                        20 Alternating Overhead Reverse Lunges
                        10 Pull-Ups
* Scaling options for this workout are: 3x Single-Unders or 1/2 attempts for Double-Unders, Goblet (dumbbell or kettlebell) Lunges for Overhead, and Bands or Ring Rows for Pull-Ups as necessary.