W - PC/PP/SJ - 135,155,165,179,189,195,195(x)
2nd last set at 195 was not smooth so tried again and rack was not good for PP on last set so shut it down there; rack position and heel drive much more efficient this year than same time last year when Greg introduced me to my faults..so a little more practice on the O-lifts and i'll have it..
then practiced with 135# - PC/PP/PJ/SJ x 4 sets, wanted it to feel smooth and easy and did
then FS - 135# - practicing 3 reps x 3 sets for depth
5 rounds for time:
M - 300 m row (damper 5.5, foot pad 3)
G - 30 push ups
avg'd 1:40/500m for each 300 m split, happy with that, push ups fractioned on last 3 sets slowed things a little..rowing and push ups are always a good mix...i prescribe row and upper body pushing often - and with the right prescription can really get the blood flowing (what do i man by this??)...well MANY crossfit programs i see written are using sustainable energy as the energy system and if not prescribed correctly can end up basically being a 30 minute light weight aerobic session - and furthermore no different than any other "class" at a globo gym....when the correct prescription and mix of movements are done so that a high lactate point and fatigue without compromising form is reached - a HUGE hormonal shift occurs which is FAR MORE effective than work done over 30 minutes with a sustained HR...let me give you an example of some workouts i've seen designed consistently:
7 rounds for time:
400 m run
30 push up burpees
30 chin ups
30 sit ups
...now based on energy systems, let's say a faster human does the 400m in 1:30, and the 30's in 6-7 min..times that by 7 IF and only IF all rounds are 8 min long equals 56 min of effort...so it IS a crossfit workout because it is varied and functional, but it is not the right INTENSITY, they would by the 2nd round be fractoning everything and turning it into a strength workout, with short rest periods as opposed to a high intensity workout sessions....if we took a normal joe/jane and had them do instead:
sprint 400m, 15 burpees, 15 thrusters, 15 jumping chin ups and 30 sit ups and it took them 4:20 to do all this (and they were coached to do it all out!), they actually will get a better recovery of cortisol and GH/a higher IGF 1 release/a higher lactate threshold and a "gassed" feeling as opposed to a completely "wiped" feeling....so if by chance you are creating programs, ensure you vary the energy systems for sure, BUT please ensure that the INTENSITY is not just there but there correctly...
there are times for big ones and some benchmarks, lots of time best done as groups and MAYBE 1x/month, not every day or even 1-2x/week, this will not make folks stronger...only at the aerobics/sustained work system and not the short wave or "ugly" waves of energy...
more to come on this one..