Originally posted 08/28/15

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.

DROMS (Dynamic Range Of Motion)
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!

Strength: Bench


Continue with your linear progression. Add 5# from last weeks number if you successfully completed your working sets.

Conditioning: 10 Rounds, For Time of:

24 Double Unders

12 Squats

6 Push ups

Compare to 01/13/16