Open Workout 12.4
AMRAP 12 Minutes:
150 Wall Balls 20/10, 14/9
90 Double-Unders
30 Muscle-Ups
Substitute chest-to-bar or kipping pull-ups for muscle-ups.
Post time and Rx to comments.
Compare to 11.10.14 and 5.29.14
Coach Jeremy competed in the USAPL meet last weekend, and his bench press was an all-time competition PR (video above)! Here’s his report: “The meet went well overall. The 424# squat ties the best I’d ever done in competition, but it was way easier this time than the last time (2 years ago) and I weighed in much lighter at 178lb versus 196lb. The bench was an all-time competition (pause) bench PR. I had hit 325 2 years ago (at that heavier weight), getting 330 (150kg) was a longstanding goal, so I was really pumped to hit it. DL was blah. It was late in the day and I was kinda done with the meet. Hit my opener, the 451, but my 2nd attempt was ugly and I gave up on it quick and passed my third.”
- Want to try something other than group class today? Check out Yoga for Athletes at 10am, Active Recovery at 11am and 12pm, or Open Gym from 2-4pm!
- Kids Club is CANCELED tomorrow, as Coach Janelle is out of town!
- Happy birthday, Simon H.!
Check Out Our Upcoming Training Cycle Template!
Training Cycle Dates: M 8/10 – Su 9/27
Crush Week: M 9/28 – S 10/4
Transition Week: Will be the first week of the following cycle, starting October 5, 2015
Cycle Goals:
- Add rep/set variety to barbell strength training
- Incorporate more gymnastics strength training
- One dedicated WOD day each week
Monday: Bench Press + Deadlift + WOD
Wednesday: Squat + WOD
Thursday: Snatch + Gymnastics Strength Bias EMOM + WOD
Saturday: WOD, no dedicated lift with a Clean and Jerk bias
Sunday: Squat + WOD
Performance Bench Cycle
Weeks:
1 and 4: Low – 65-70%x7x4
2 and 5: Medium – 75-80%x5x4
3 and 6: High – 85-90%x3x4
7: Heavy 3
8: 1RM Test
Fitness Bench Cycle
3×5 Linear Progression
Last exposure is a 1-3RM test
Fitness and Performance Deadlift Cycle
Increasing loads through the 8-week cycle, warm up to one top set of:
1 – Heavy 10
2 – Heavy 8
3 – Heavy 5
4 – Heavy 5
5 – Heavy 5
6 – Heavy 3
7 – Heavy 3
8 – 1-3RM test
Performance Squat Cycle
Back Squat first and then Front Squat. 4 total work sets of squats each squat day.
Low – 65-70%x7x2
Medium – 75-80%x5x2
High – 85-90%x3x2
15 Rotating Exposures (Wed-Low, Sun-Med, Wed-High)
Last exposure is a 1RM test
Fitness Squat Cycle
Goal is to add weight each week.
Wednesday Front Squat
3×10 (start at about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM)
3×10
3×8
3×8
3×5
3×5
Heavy Triple Test
Heavy Single Test
Sunday Back Squat
3×10 (start at about 75% of your best 3×5 from last cycle, or 60-70% of a 1RM)
3×10
3×8
3×8
3×5
3×5
Heavy Triple Test
Heavy Single Test
Want to learn more about CFSBK’s programming? Check out these articles:
- The Underlying Philosophy Behind Programming at CFSBK Chris Fox
- A New Dawn for CFSBK Programming: Fitness and Performance David Osorio
- Low Bar and High Bar Back Squats David Osorio
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Orphaned Kangaroo Finds Comfort in Teddy Bear CBS News
Yay Jeremy. Congrats on that big bench!
10 am:
-150 wallballs (Karen) in 8:19–> goal was 9:00, so I'm happy! I know I could have gone much harder if this was just Karen, but I followed the advice of McDowell and MeLo and did sets of 10 up until 50, then switched to 5s. At 100, I thought I could totally do sets of 10, but went 8-7-then switched to 5s again so I could get through jump roping. Good choice.
-270 single unders. Stupid. I MUST work on DUs!!!
-3 kipping pull-ups
Question:
I want to get stronger AND better at crossfit (meaning, I'm not really interested in strictly taking strength cycle) Is sticking with fitness (linear progressions) the best way to increase strength on my lifts? I read the article above, but the answer I took away was "it depends on the individual". Any advice?
Allie,
Regarding the barbell training portion of CF Group Programming, I would stick with the Fitness LPs as long as you're making progress with them. If you keep running into a wall with your numbers, especially on the Back Squat which is programmed more often and more regularly than the other lifts then it would be time to switch to performance programming.
In terms of metcons, I recommend biasing Heavier weights and slower times/lower scores. There was an article that Jess and I contributed earlier in the week where we talked about the importance of pushing those weights (technique depending) and being okay with lower scores on the workouts. I'd rather you do a 10 minute Fran with 55lbs than a 6 minute Frank with 45. There is strength potential to be tapped there as well as in the SWUs. I recommend tracking movements in WODs similar to how you do your traditional lifts. Meaning be able to look back and say okay Ive done Thrusters at 45lbs the last X times, now I need to push to 50 or 55. Of course that will vary depending on what the volume and intention of the workout is (a heavy thruster workout like the Games WOD recently versus a higher rep light weight workout) but knowing where you tread water with particular movements and gradually pushing average on that is very helpful.
It also helps to eat a lot.
Thanks!
Snatch
Worked up to 165×1
Missed 175 behind me twice
Then Whitney programmed me a little Metcon
For Time:
Run 550m
10 Muscle-Ups (unbroken)
5 Squat Snatches 135lbs
30 Bar Facing Burpees
5 Squat Snatches 135
10 Muscle-Ups (3-3-2-2)
550m Run
19:34
I can attest to 'it also helps to eat a lot' 🙂
Taking it easy this week and it's kinda nice.
Thursday Strength Cycle.
Reverse hyper- 40 x 8 x 3
Lower back had been sore so I was afraid to deadlift.
HBBS
45 x 10, 75 x 5, 95 x 5, 135 x 5, 165 x 5, 135 x 5
Press
45 x 7, 55 x 7, 65 x 7, 75 x 7, 80 x 7, 75 x 7
OG today
Worked on some snatches at light weight (63,68)to see if I could remember how to do them. Might need to drop into Oly club soon for a refresher course. I forgot how much fun throwing a barbell over my head can be!
HBBS
45 x 10, 65 x 5, 95 x 5,135 x 5, 165 x 5, 185 x 5, 165 x 5.
Still feels weird.
Bench press (2 count pause)
45 x 5, 75 x 5, 95 x 5, 105 x 5, 95 x 5
Took an hour to mobilize and do some light work after coaching today. Subway series tmw, so didn't want to do much.
Foam roll mash: t-spine, lats, quads, ITB
Hip mobz
3 RNFT
250m Row (about 1:00 each)
1:00 forearm plank
minimal rest between each movement/round, plank unbroken
Wow Jeremy. Congratulations!
Yesterday I felt super wiped out from not sleeping, a few crush week work outs etc.
I came in for a private session with McDowell certain I would be able to do nothing
Ended up doing lots of posterior chain work, bilateral accessory work and held 1000+ cal/hr on my row sprints, which is 200 cal/hr faster than I ever have. So… Thanks McD.
Rest day today