The Wall:
Spend 10 minutes getting over the wall as efficiently as possible.
Ring Strength:
Fitness: Work Basic Supports on Rings followed by 5×5 Box Dips
Performance: Ring Dip > Mature Support > L-Sit or Tuck 5×1-5
Partner Relay Race:
With a partner alternate running around the block until each person has ran a full mile (3 laps each).
Panel Mats + Ring Straps + Landing Pad + Creativity = Wall
Strength Training Template For The Next 6 Weeks
The following template starts next Monday.
Mondays: Deadlift 5s and Dynamic Effort Deadlifts
Fitness will do a Starting Strength style heavy set while Performance will work Dynamic Effort Squats with Accommodating Resistance. These will be performed every :30 for the 8 reps. We will also program in additional Hamstring work as assistance work on Mondays.
- Fitness: 3-4 Warm-up sets and then 1 work set of a heavy 5 on DL. Linear progression for 6 weeks
- Performance: 3 RM, 45%1×8, 50%1×8, 55%1×8, 60%1×8, 1RM
Tuesdays: Rest Days
Wednesdays: Conjugate Squats
Each week we will rotate to a different squat variant. Performance will add a little volume by doing a drop set at 80% after finding their heavy single for the day.
- Fitness: Work up to a medium heavy 3×5
- Performance: Work Up to a heavy single, then 80% x4-8 Reps
Thursdays:
Mix Modal Conditioning/Assistance Work
Emphasis on Dumbbell Pressing Pre-WOD. Hypertrophy Bias
Fridays: Rest Day
Saturdays: Low Bar Back Squats
- Fitness 3×5 Linear Progression for 6 weeks
- Performance Work Sets Across. 3×5, 3×5, 3×3, 3×3, 5×2, 5×1 Try to Add Weight Each Week. You’ll do the same weight for all the work sets listed above.
Sundays:
Mix Modal Conditioning/Assistance Work
Steph Paddock Needs Your Help!
Our own Steph P is climbing Kilimanjaro to raise funds for Parkinson’s research. To read more about her goals, motivation and the 19,341 vertical feet she’ll be looking to summit, click here!
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A Carpenters DIY Gym for under $100
I really thought the wall would be like this:
http://2.bp.blogspot.com/-deziu-cdk7g/ThsGGEocY8I/AAAAAAAAB9w/3dDFbmN0y8Q/s1600/agthewall.jpg
Oh man am I excited for this cycle. Also, the wall made me immediately think of Game of Thrones. How far I've fallen since my gladiators days.
Spending the week in Boston has been pretty cool. It's a great city. I'm even planning to go to Fenway park tonite.
Went to crossfit southie the past 2days and did
Monday: 3 Rds of 15 FSQ @135 & 15 HSPU – Made it through 2 rds of HSPU and then did assisted hspu in a red band for the last set.
Tuesday: 5 rds of 5 SHoulder to overhead at 155 and 15 box jumps at 24' – 6:32
Fun 6am class with coach Joshua Martinez. Partnered with Peter on the run and we finished in 11:05. My splits were 1:45, 1:56, 2:00. I gotta work on being more consistent through the rounds of this type of workout like my pal Peter.
Hey Guys,
Anyone with baseball or softball experience that wants to play a game tonite in redhook at 6:15 please contact Jess Fox or text me at 917-428-8085.
We need a couple of people to help us out for one game if possible.
hey Josh & David–I'm back from the hospital. Xray shows nothing broken, will probably have to have an MRI later this week unless the pain/mobility has sufficiently decreased/increased. Likely diagnoses: either my patella briefly popped off of my knee (ewww) and then shifted back on, and/or I ripped (worst) or stretched too far (not as bad) some ligaments. If it's the latter, I could be back on two feet soon, if the former, will need an orthopedist/rehab, blah. Until then, crutches for me. Kent is going to return your crutches and ice pack the next time he comes to class (I got new crutches from the hospital). Thanks for your help this morning. To anyone who's doing the wall today: watch your landing!!!
7am: Josh and some of the usual suspects – partnered with the lovely Adelle for relay and general shenanigans. Good times, the wall totally didn't compute with me for some reason.. but when I did finally clamber over made sure to execute some pretty sweet dismount poses.
@Joel: “Night gathers, and now my watch begins. It shall not end until my death. I shall take no wife, hold no lands, father no children. I shall wear no crowns and win no glory. I shall live and die at my post. I am the sword in the darkness. I am the watcher on the walls. I am the fire that burns against cold, the light that brings the dawn, the horn that wakes the sleepers, the shield that guards the realms of men. I pledge my life and honor to the Night's Watch, for this night and all the nights to come.”
@Erin: Glad it's not broken. Hoping it was just the patella popping off! Keep us updated and hope to see you back at 6 a.m. soon.
popping patellae?!?!
oh.
hell.
no.
erin, feel better soon!
6am with Josh. Ring L-sits were new and difficult. Partnered with Dan on the relay: 1:48, 1:50, 1:46.
Completely failed at yesterday's RWOD.
Thanks @michele and @joy. update: orthopedist found fluid on the knee indicating 'acute injury' whatever that means–nothing requiring surgery they say though so maybe it will still heal up fast.
Double post to make up for no comment Tuesday. Two days in a row where I have been able to hit a single double under in pre-class warmups. Troubling. Think I'm just in my head.
Yesterday's tiny 8am with Jess.
Tabata plank and hollow hold to start
CTBs went better than expected
BWx3, BWx3, BW+10×3, BW+10×3, +10×2, assist from Adam on number three
KB complex at 20kg. Tough stuff–glad this was NFT.
Today's giant 7am with Josh.
Felt less than graceful going over the wall, but it happened! Hollow rocks started to get to me around set four.
Mix of the fitness and performance ring work, as I was really smack in between the two ability levels:
3x:20 ring support, 3×5 support into tuck, 3×3 ring dips
Partnered with Greg for the runs. Each faster than the last, with run three under 2:00. Total time was in the 12:40 range. Fun to cheer everyone on at the end, too.
Squat: 305x3x5
Bench: 160x3x5
Deadlift: 320×5
Squats felt fine no issues to report. Bench felt pretty comfortable, knew it would be ok since I accidentally did 165 for 1 set last week. Deadlift was heavy as hell but felt ok. Glad I got over the hump unlike the last attempt at this weight. At this point everything is a personal best so we'll take what we can get.
Love running WODs – partnered with Martha and finished in 14:55. Should've paid attention to my splits – next time.
7 am with Josh. This am's class was what I love about our box since I started CF in June – everyone was super supportive, regardless of whether we were working on the hard activities like the ring or certain other exercises that made me want to double up in laughter at my own ineptitude, like the wall. Like I said this morning, I have the vertical jump of Danny Devito, so this one was probably hilarious to watch – the comic relief was fun.
@Erin, take care of that knee!! Sending you positive juju and wishing you a speedy recovery.
Erin,
Thanks for following up and glad to hear it won't require surgery. Sorry to hear about your tumble this morning. A little momentum in the wrong direction can be quite potent. We'll continue to follow up directly.
For those of you reading along, Erin landed on the side of her knee on the crash pad and experienced a knee injury. While the Wall adds a novel movement, we've run it enough times over the years that I think it's a safe activity (for anyone a little spooked by it). Unfortunately for us all, nothing is 100% safe though. 🙁
Come say hi to me as I play CSA box wrangler tonight from 6-8pm.
And by hi, I mean entertain me. Or do some mobility work with me. Or give me a back massage.
also i'll have my camera so if anyone want to perform feats of "wall-ness", make you sure you come find me first.
Erin – I think we posted at the same time, saw you icing this morn, so sorry to hear the extent of your injury! Be well – beaming healing energy towards you!
is CSA tonight again already? am I missing something? wasn't last one very late july early august? I just can't get out of my own way. If it's tonight, please let me know.
JR,
Tonight is the Vegetable pick up that happens every Wednesday.
aaahh…whew….thanks…I pick things up and put them down.
sorry, JR, didn't mean to freak you out. :p
@asta not your fault, mine. I'm not organized enough with everything! and the patallae thing is what freaked me out. the only thing that people should be popping is their collar!
@erin, feel better!
Hey All,
This morning 8am with Josh was my first group class back after shoulder surgery in April. Can I say how much I love this gym? Such a great relaxed feeling, and when I came up way last on the run, everyone was there rooting me on. So glad to be back–see you all soon.
after a bit of googling, I approve of 'Hypertrophy Bias'
I'm pretty sure that forklift cost more than $100.
@JB, I had to comment back on the GoT reference, because I JUST read that part on the train on the way to class today. How appropriate for this workout!
6PM class with Abbott and Costello. I mean McDowell. Tons of fun on the wall, tons of pain on the ring hold complex. Ian and I made it through about 4 rounds. Talk about "juicing your pecs!" Tried to rep for ring strength class but my L-sits were a little flaccid. I blame the 80 hollow rocks for pre-fatigue.
12:35 on the run with Ian, tempted to try some barefoot milage myself, even after witnessing his first aid regimen post-run.
Super psyched for conjugate squats and DE deads next cycle.
I woke up this morning and read that we would be jumping over a wall and couldnt wait to do it! I had to refrain from immediately posting about how excited I was. It was fun!
6'pm class with Noah and McDowell was cool, smaller than usual which meant I got to hear names. The guys were very knowledgeable and enthusiastic about American gladiators…hahahaha.
Warm up on the rings felt good. I like feeling my muscles working. (i cant help but think of arnold everytime i experience good feelings from working out now.Obviosly not as strongly as he did.)Barbara and I finished our relay smiling, right?
I loved this work out. I like not having to over think heavy bars and body positions that just feel awkward.
7 PM (no, that is not a typo) fun with the wall and rings and such. 2-mile relay with Shawna (sp?) in 13:55. Not too shabby!
I really need to hire a team at work so I can start coming back in the mornings, especially on Wednesdays. My new clients have a standing meeting on Wednesday mornings in the dirty Jerz, and until I can hire someone else who can go in my place, I'll have to go to a lot of those. Ugh. Sorry Keith, Julie, KH, et al, that's my excuse for coming to class 12 hours late today!
Fun to WOD with La Rosa though.
Fun to workout with you too Stella!
The wall was fun.
I hate running, sorry to Tracy for being slow. I really tried to run negative splits- concentrated on pacing and really pushing the last round. Happy with my control on that.
Getting psyched for the last subway series event. Used my running today as a focus on controlling my energy, which I'll really need to do this Saturday. I've decided I'm just going to try and harness that same grace that Ellie displays when she competes. We will see how it goes!