Power Clean Metcon
7 Rounds for Time:
15 Wall Balls 20/10, 14/9
10 Chest-to-Bar Pull-Ups
5 Power Cleans 205/135
The barbell should be on the heavy side for today and likely done as singles. Sub regular Pull-Ups, Jumping Chest-to-Bar Pull-Ups, or scale volume as appropriate. Aim to do all the Wall Ball sets unbroken.
Post time and Rx to comments.
Exposure 2 of 8
_____________________
4 RNFT:
10 Dumbbell Lying Triceps Extensions
10 V-Ups
Post work to comments.
Scott M. High Pulls his way through Fight Gone Bad 2016 in this great photo by Kate R.
Not For Time, A Primer
By David Osorio
Editor’s Note: It’s been a while since we’ve dipped into the archive, so we thought we’d bring you some essential reading for your Sunday. Ever wonder why we program “Not for Time” work and what the purpose of this work is? Well, Coach David answers those quesions here. And don’t forget that there’s a wealth of material in our CFSBK Articles & Media section. This article was originally posted on 6.27.12.
CFSBK programming often includes “Not For Time” (NFT) assistance work either on top of or instead of traditional CrossFit “For Time” conditioning. We usually use this method of training 1-3 times per week as a supplement to our primary lifts and conditioning tests. The value of this work can’t be overstated and in this article we’ll discuss the rational behind NFT work.
“Assistance Work”
Most NFT workouts generally fall under the title “assistance work” because their intention is to help develop the muscle groups and movement patterns used in our primary lifts and WODs. Sometimes a lagging muscle group might prevent you from properly executing an exercise, especially at load or intensity. For example, if your chest regularly drops when trying to squat heavy, you might benefit from some concentrated low back/hip extension work like good mornings, RDLS, perhaps even heavy kettlebell swings. NFT work is our opportunity to program in different exercises that may not lend themselves well to being timed or performed at maximal weight, but do help you get into better positions when you need it most.
Work on imbalances
NFT work also uses more unilateral (one side at a time) bilateral (alternating sides) and stabilization exercises to promote symmetry and balance. An imbalance in your pressing strength might not be apparent with a barbell, but it can become comically obvious when working with dumbbells. Perhaps your imbalance is actually neurological, you know how to “set your back” but proper abdominal bracing strategies still elude you. A healthy dose of hollow rocks, planks or a variety of other holds can help you identify how to engage and develop different parts of your body. Mobility work would also fall under this category, if you’ve ever done a workout that included holding a stretch or performing something like an “inchworm” you know we’re sneaking in some active flexibility training.
Same movements, different focus
Sometimes we even will take movements that you regularly see in WODs like push-ups, jumping rope and rowing and take the clock away. These are great opportunities to troubleshoot the movements themselves and aim for perfection with every rep without the stress of worrying about what your time or load will be. Instead, you can still get a significant stimulus by focusing on whatever you struggle with most about that movement. It could be coordination, range of motion or strength at a particular position in the lift. Whever your case may be, slow down and do it right so you can speed up and do it right later.
The take home message is that the better you can become at a wide variety of exercises and types of workouts, the more well rounded and successful of an athlete you can become. We hope this gives you some food for thought the next time a NFT workout comes up and what our thought process is behind it. As always, we’re always experimenting with new concepts and protocols to help you guys and gals achieve get better inside and outside the gym.
___________________
The Power Hour: CrossFit Candor & Adaptive Athletes CrossFit
Master the Muscle-Up Train Heroic
How New York Celebrated Halloween in 1993 Atlas Obscura
AG
a.
3 RNFT
1:00 jump rope practice
3 wall walks
5 squat w/thoracic rotation and bootstrap
10 band pulls
20 band good mornings
b.
Bar Muscle up practice
c.
4 Rounds
500 m Row
35 Double unders
15 Push ups
8 AM with Whitney and Brett.
Power Clean MetCon in 20:42.
wall balls 20/10- unbroken for 4 sets then 10/5.
5 strict chest to bar. (corrected to get my arms straight).
3 rounds at 85# then 4 @ 95# which is 76% of my one rm.
Hard, rewarding workout.
cashed out with the skull crushers and kneeVups.
Dropped in to VIP CrossFit in Liberty NY and got to do the partner workout with my brother!
Small gym and it was a bit hectic but we had fun doing lots of fitness that included:
400m Jog
A few PVC DROMs
Ground based mobility
Tabata handstand hold, squats, push ups, and pull ups
Then each partner does their reps while other partner does a static hold of:
50 KB swings 55# + Handstand Hold
50 Box Jumps 24" + 45 OH Plate Hold
50 Jumping Pull Ups + Bottom of a Squat Hold
50 Push Press 65# + Tall Plank Hold
Finish with a 400m Run
So each partner does 50 reps of each.
*Both do a 5 Burpees penalty any time the static hold is broken.
Took about 27 minutes overall
Felt a bit unbalanced overall but a fun way to start the day!
10a with Brett in 608
25:46 Rx
Bit of a soul crusher
12pm across the street with Brett.
23:34 @170
* Did first two rounds at 185 then scaled back. 170 was much more manageable.
11AM with RoFerg
WOD with 5 strict pull-ups and 135lb cleans. Finished in 18:19.
8 am with Brett and Whitney.
Did three rounds of cleans at 135# but then scaled back to 125.
20# wall balls and strict chest to bar – started at 8 of these but gradually went down to 5. Finished at 24 minutes. Quite a workout.
1PM in 608 with Brett
WOD in 18:16 with 135# on the bar. Scaled to 5 CTB pull-ups per round, which was perfect for me today. Was able to stay at a sustainable pace (around 2:15-2:45 per round), keep CTB unbroken, and move well on the barbell.
Happy with cleans today; was getting under it well for the most part and not overpulling.
Always so fun to take group class 🙂
WOD: 22:00 at Rx weight, but only 3 C2B per round.
Wallballs all unbroken and easy. Am still working on C2B and hands are a little tender, so this was definitely a good choice for me to focus on skill over volume – thanks Whit for the suggestion. Was hesitant to Rx the power cleans, but went for it. Three fails in there along the way, but happy that I went for it.
Yesterday…
Thanks to a "grab your toe" suggestion from C'mon Joe, I now can do pistols! Yay new skill (a few days too late for the wod, but next time).
Bench: Worked up to 100x5x3. Wanted to find a medium heavy weight.
4 Rounds NFT:
10 Deadlifts (T&G) at 185.
4 Pull-Ups unbroken.
Then the "My arms are falling off" workout:
EMOMx5:
12 Hang Power Cleans (135/95#) – Was able to keep steady with these.
Directly into EMOMx5:
12 Push Jerks (135/95#) – Fell apart. 10 in first two rounds, then 7 for 2 rounds, then 6.
Directly into EMOMx5:
12 TTB- scaled to 6.
Directly into for time:
21-15-9 Calorie Row
42-30-18 Wallballs (20/14#)
Finished this all at 23:22. Laid on the ground for about 3 minutes after. I liked this continuous push, though it was pretty dreadful during the push jerk part.
OG tonight
Making up some missed wendler days from this week.
Hbbs : 130×3, 150×3, 170×10 (that's a new 10rm!) had about 2-3 left in the tank
Front squat: 110×3, 125×3, 140×7.
Did a modified version of today's work with db thrusters instead of wall balls because I can't see without my contacts. Did 4 rounds because I was tired from the squats and feeling lazy.
Rowed for a little bit at the end.