Pause all your reps at the bottom for a 1 count. Work on your tightness and organization at the bottom of your rep.
Fitness: Work up to medium 5
Find your starting 5 for the cycle. Should be perfect with room to grow. If you’ve got time you can do up to three sets of this starting weight.
You’ll be seeing Bench Press on Mondays for the next 6 weeks!
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Bench Press e1/7
Reps of Consecutive Double Unders
Rest as needed between rounds of double unders. Must complete a round unbroken to progress to the next round. There is a 12 minute cap on this workout, see how far you can get! If you don’t have doubles, use this as 12 minutes of practice on technique and efficiency.
Post highest rep round to comments.
- There is a new article up on Inside The Affiliate. Check it out!
- Don’t forget to bring in your lightly used jackets for our Coat Drive this week.
Back Off Weeks (Updated)
By David Osorio
For most of us, it can be quite difficult to hit the WODs hard week in week out ad infinitum. Your ability to successfully train at high intensity over a period of time is determined by genetics, recovery, nutrition, injuries, and training age. At CrossFit South Brooklyn, we follow a 3/1/2/1 weekly microcycle which looks like this:
By allowing at least two non sequential days off, we can train at high intensity over the course of a week. Consistently training CrossFit more than three days in a row can lead to a decrease in performance due to accumulated inflammation and a lack of recovery. Many of you guys have been following our 3/1/2/1 schedule with great success.
But what about training over longer periods of time than a week?
The type of training we do as CrossFitters leads to degrees of adaptation much more closely related to competitive athletics than traditional “fitness” programs. That being said, it’s important to note that most organized sports teams map out their yearly programming goals based around a competitive season. Conversely, CrossFit is a GPP program which aims to achieve a consistently high level of work capacity over a life time. There are many individuals who use CrossFit to train for their sport or occupation (MIL/LEO etc.) and an ever growing number of people who are competing in CrossFit as their primary sport. These individuals will generally modify variables of their programs to better prepare themselves for competition or deployment.
But what about boring old me?
The majority of us are training CrossFit without any regard to a specific competition or training goal other than health, longevity, and fitness. It’s therefore necessary for the average CF’er to take it upon themselves to consider their training over longer periods of time than a week. Especially for the folks coming in 5xW, we program every 8th week at less intensity and use it as a period to scale back and give your bodies a chance to clean house and manage any systemic inflammation.
The workouts we post on back off weeks will generally be of lighter total volume with less emphasis on load or time, if at all. Additionally, we’ll use it as an opportunity to prep for the upcoming cycle by workshopping the movements in longer formats. It is simultaneously the end of the previous cycle and the beginning of the new one.
Week 1: Training
Week 2: Training
Week 3: Training
Week 4: Training
Week 5: Training
Week 6: Training
Week 7: Testing (“Crush Week”)
Week 8: Back Off/Prep Week
If you train with us less frequently, perhaps once or twice a week and are not considerably active outside of CrossFit, you can still benefit from some cyclical recovery. How much recovery and fluctuation in intensity you need is highly specific and you should always be listening to your body and adapting accordingly. Folks who are living hard and fast outside the gym should be especially sensitive to how they’re feeling.