Vital with Paul Weber

Join the free training: https://www.paulbweber.com/base-training-blueprintWhat an offseason is not:CompetingSimulated competingTraining with no consideration for longevityTaking fatigue to the limit of your tolerance That is in season training, when all of those things are necessarySo what is the offseason then? During the offseason, you train to address your weaknessesYou identify

If Snatch > 65% Back Squat, just get stronger. No full Olympic lifts until absolute strength improves.If Snatch < 55% Back Squat, you need to practice Olympic lifting at low loads and high volumes often.If Snatch is 55-65% Back Squat. Look at your strength:weight ratio.If Back Squat is <2.25x Bodyweight, get stronger.If Back Squat is >2.25x Bodyweight, you’re already

These Events are a lot more “game-y” and entertaining than Quarterfinals. The tradeoff is that they are more exciting to watch but there will also be less separation, making it partly a test of fitness and partly a spectator sport. Event 15 Rounds for Time800m Run10 Clean and Jerks @185/125Time Cap: 30 Minutes4k Run = 15+ Minutes50 C+J = 3+ MinutesThis is a running event. Assau

For those who Quarterfinal Workout 3 was significantly lower than their other scores. 1. You need to get stronger in your strict press, close grip bench, weighted pullup and rope grip pulling. The gymnastics reps in CrossFit are very high percentage contractions. Even for a strong person, a rope grip pullup is tough. This means that the best way to improve your muscle endurance is

Start with the lowest hanging fruit Look at your results from the Open and/or Quarterfinals. This Quarterfinals was great because the programming prioritized distinct attributes in each test. And there was good separation in each test. So it wasn’t about execution, there were real limiters in every test. Look at your scores. 1. Your scores are pretty balanced. Time to get strong.

1. Lifters 2. Training Shoes 3. Versalifts 4. Straps 5. Runners 6. Grips 7. Tape 8. Synthetic Belt 9. Knee Sleeves 10. ClothingMy picks:LifterTYR L-1https://www.amazon.com/TYR-L189-Lifter-BLK-Gold/dp/B0CFPL1T1G/ref=sr_1_1?crid=1W6H4TRUHC3XS&dib=eyJ2IjoiMSJ9.9JnoXy-UtB6BzqRUrTCmim9TkmGYYOifoMbi9SaeEbbj8sqEiZvIdawO8pecqyO-fX7ohHEHS464Pje-MH2PzSBAP5Cmj80ZuT9bG-DgLUzJa1rXX623jtggX8

Love these tests. Love the movement selection. Love the length. More separation and less execution-dependent than previous years. OrderPrioritize 1 and 2. Earlier submission window. More room for error with pacing, longer, possibly more room to improve your score with a redo. Workout 1Rest is gonna bait people. Imagine this is written as a “16 Minute AMRAP.” Or 12. 3:1 Work:Res

Abusive Notion #1If I stop training full tilt for a week, I’ll lose fitness. Truth #13-10 days is not enough time for detraining to occur. Abusive Notion #2Tapering doesn’t do anything. Truth #2Tapering helps you perform better. Evidence suggests 1-3% better in endurance sports.1. Fresher – lower fatigue while maintaining fitness2. Time for aches and pains to go away – less

A common cause for lack of progress is prioritizing conditioning at the expense of strength and skill. This results in a few negative outcomes: 1. Not strong enough because of the Concurrent Training Effect2. Mobility never gets addressed3. Too much high intensity conditioning leads to central fatigue and burnoutInstead, prioritize strength and skill first. Here's how: 1. Train wit

Stimulus to Fatigue Ratio (SFR) in CrossFitThree Types of Stimulus1. StrengthMechanisms:Recruit more motor unitsInhibit GTOHypertrophyOutcomes:Can handle larger loads without encountering the muscles inability to supply the necessary forceAll movements in that pattern require a lower % of 1RM Contractions become more repeatableExamples:Top sets, accessory work2. ConditioningMechani