high bar A2A back squat - 3,3,2,2,2,1,1,1,1,1; 240-360 sec rest b/t sets
post weights to comments
phase 3/4 - wod 1/9 - Feb-08-09
15,12,9,6,3 rep rounds for time;
Clean Grip Power Snatch - 95#
Chest to Bar Chin Ups
post time to comments
why intensity matters
based upon past comments, it seems that the collective knowledge is not there in relation to why people of all ages and sizes (including grandmoms who love bands and bells and whistles) should perform Crossfit based exercise
i have taught many forms of exercise programs and have designed approx 30-40 program designs per week for the past 10 years... i make this statement b/c the thought process out there is that OPT has just chosen CF methodology b/c its the newest thing... you could not be more wrong, and i'm not sure if its due to ignorance or lack of knowledge into who we are and why we do what we do
along this time...i have always done functional movements, varied them religiously through planning or without and also have a very good concept of intensity....one thing is that until 3-4 years ago, i never blended them...and THIS is what all other programs miss out on...
the argument is..."well, my mom does not need to be doing 50 box jumps as fast as possible"...and my contention is, you're damn right she does...and if you think we're going to make someone new to us off the street follow the big dawgs workout or smash them just b/c that is what YOU see as CF, you're also very wrong...
the reason why your mothers should be doing the box jumps based on her own intensity for time is that it breeds all the neuroendocrine results we want to see in an exercise program...the instensity portion ensures work capacity...sure, you can get her to do 50 over a period of an hour...but that is just like the Canada's physical activity giude now when they say that you can "spread" your 30 minutes of moderate activity over a day and that will breed long term results
hear me out now...walking and gardening (basically bands and whistle training) DOES NOT get you life long functional fitness....yep, guess what folks, life is hard work, maintaining that over time does not mean being babysat by a trainer b/c you're afraid of box jumps and sweating...that does not cut it...and if you think i'm speaking out of my ass, you also have no idea what OPT is and what we do...we promote CF for everyone b/c we know it creates high levels of fitness AND long term health (that includes grandmothers as well, i should know, i have approx 100 or more and growing clients over 50 years of age)
you have to also analyze your own knowledge of fitness before making an understanding into what people should do...and you're just as wrong if you think that CF is no shirts, loud music, dropping weights and puking...that shows that you truly have no idea about what CF and exercise science truly is...i can understand how you might draw that picture b/c of what you see promoted in the community...but the facts are that there are FAR MORE people with 15 minute Frans using a dowel rod and jumping chin ups than there are sub 5 minute frans as rx'd..sorry to burst your bubble
and the thing is, your grandma will get more out of it with a timer and correct modifications than power bands and step ups and nice smiles....
just as i did, everyone will see over time that they are wasting peoples time with this "other" stuff (i know, i made a lot of mistakes) and if they are willing to have an open mind as i did, they will see that if they follow function and varied movements with intensity, they got it in the bag...then you know what - they're doing CrossFit
i have taught many forms of exercise programs and have designed approx 30-40 program designs per week for the past 10 years... i make this statement b/c the thought process out there is that OPT has just chosen CF methodology b/c its the newest thing... you could not be more wrong, and i'm not sure if its due to ignorance or lack of knowledge into who we are and why we do what we do
along this time...i have always done functional movements, varied them religiously through planning or without and also have a very good concept of intensity....one thing is that until 3-4 years ago, i never blended them...and THIS is what all other programs miss out on...
the argument is..."well, my mom does not need to be doing 50 box jumps as fast as possible"...and my contention is, you're damn right she does...and if you think we're going to make someone new to us off the street follow the big dawgs workout or smash them just b/c that is what YOU see as CF, you're also very wrong...
the reason why your mothers should be doing the box jumps based on her own intensity for time is that it breeds all the neuroendocrine results we want to see in an exercise program...the instensity portion ensures work capacity...sure, you can get her to do 50 over a period of an hour...but that is just like the Canada's physical activity giude now when they say that you can "spread" your 30 minutes of moderate activity over a day and that will breed long term results
hear me out now...walking and gardening (basically bands and whistle training) DOES NOT get you life long functional fitness....yep, guess what folks, life is hard work, maintaining that over time does not mean being babysat by a trainer b/c you're afraid of box jumps and sweating...that does not cut it...and if you think i'm speaking out of my ass, you also have no idea what OPT is and what we do...we promote CF for everyone b/c we know it creates high levels of fitness AND long term health (that includes grandmothers as well, i should know, i have approx 100 or more and growing clients over 50 years of age)
you have to also analyze your own knowledge of fitness before making an understanding into what people should do...and you're just as wrong if you think that CF is no shirts, loud music, dropping weights and puking...that shows that you truly have no idea about what CF and exercise science truly is...i can understand how you might draw that picture b/c of what you see promoted in the community...but the facts are that there are FAR MORE people with 15 minute Frans using a dowel rod and jumping chin ups than there are sub 5 minute frans as rx'd..sorry to burst your bubble
and the thing is, your grandma will get more out of it with a timer and correct modifications than power bands and step ups and nice smiles....
just as i did, everyone will see over time that they are wasting peoples time with this "other" stuff (i know, i made a lot of mistakes) and if they are willing to have an open mind as i did, they will see that if they follow function and varied movements with intensity, they got it in the bag...then you know what - they're doing CrossFit
WMG - Sat. Feb 6th, 2009
high hang snatch - 3 sets of 3
(work on receiving bar with confidence, light to moderate effort)
+
snatch balance - 3 sets of 3
(work on catching at complete bottom, locked tight at bottom, light to moderate effort)
+
10 power snatch - 50% of 1RM Snatch 2 days ago
1 min row sprint @ 90% effort
rest 2 min x 3
+
12 fast push up burpees
1 min row sprint @ 90% effort
rest 2 min x 3
post 2 things to comments:
1. learnings from the snatch ex's
2. your favourite cheat meal and why
(work on receiving bar with confidence, light to moderate effort)
+
snatch balance - 3 sets of 3
(work on catching at complete bottom, locked tight at bottom, light to moderate effort)
+
10 power snatch - 50% of 1RM Snatch 2 days ago
1 min row sprint @ 90% effort
rest 2 min x 3
+
12 fast push up burpees
1 min row sprint @ 90% effort
rest 2 min x 3
post 2 things to comments:
1. learnings from the snatch ex's
2. your favourite cheat meal and why
GM - Friday, Feb 6th, 2009
As many rounds in 2 minutes;
3 L ups
8 push ups
rest 3 min
As many rounds in 2 minutes;
10 squats
10 double unders
rest 3 min
As many rounds in 2 minutes;
6 box jumps - 20"
10 sit ups unanchored
rest 3 min
As many rounds in 2 minutes;
3 HSPU
10 double unders
rest 3 min
As many rounds in 2 minutes;
5 GHD Sit Ups
8 GHD back extensions
add total rounds for all sets together as total score
(i.e. 5 rds + 4 rds + 5 rds + 6 rds + 5 rds = 25 as total score)
post total score to comments
3 L ups
8 push ups
rest 3 min
As many rounds in 2 minutes;
10 squats
10 double unders
rest 3 min
As many rounds in 2 minutes;
6 box jumps - 20"
10 sit ups unanchored
rest 3 min
As many rounds in 2 minutes;
3 HSPU
10 double unders
rest 3 min
As many rounds in 2 minutes;
5 GHD Sit Ups
8 GHD back extensions
add total rounds for all sets together as total score
(i.e. 5 rds + 4 rds + 5 rds + 6 rds + 5 rds = 25 as total score)
post total score to comments
W - Thursday, Feb 5th, 2009
Snatch - 1RM
take as many sets and as much time as needed b/t sets to get to your 1RM
post that 1RM to comments
30% increase in calories burned!!!!!!!
http://www.youtube.com/watch?v=nDMYhj4CJMo
i guess it all depends on what your operational definition (OD) of fitness is
if the definition is..."good to great flexibility, low power, no stamina and zero strength"...this might be the thing for you
if your goals in fitness are improvements in accuracy, balance, agility, coordination, speed...and a few other things....you might want to ACTUALLY try CrossFit before making statements about it
you'll never hear me saying that this or that is not necessary...it's pretty simple...i've tried it all...i've kept what was needed and thrown away (just look into my garage, you'll see what's useless) what was not useful to improve peoples performance in fitness....so if you can show data that people are more fit (using the OD above) using other tools, i'll be the first to hop on board...and will pay easily for you to help me improve my fitness...if these pulleys and dance movements help me overhead squat my BWT 20 times in a row, run 5K in 18 minutes and perform 60 pull ups in a row, i'm in...otherwise...ensure you are making educated comments before assuming what we do and love is "not necessary"
i guess it all depends on what your operational definition (OD) of fitness is
if the definition is..."good to great flexibility, low power, no stamina and zero strength"...this might be the thing for you
if your goals in fitness are improvements in accuracy, balance, agility, coordination, speed...and a few other things....you might want to ACTUALLY try CrossFit before making statements about it
you'll never hear me saying that this or that is not necessary...it's pretty simple...i've tried it all...i've kept what was needed and thrown away (just look into my garage, you'll see what's useless) what was not useful to improve peoples performance in fitness....so if you can show data that people are more fit (using the OD above) using other tools, i'll be the first to hop on board...and will pay easily for you to help me improve my fitness...if these pulleys and dance movements help me overhead squat my BWT 20 times in a row, run 5K in 18 minutes and perform 60 pull ups in a row, i'm in...otherwise...ensure you are making educated comments before assuming what we do and love is "not necessary"
WGM for Tuesday, Feb 3rd, 2009
Run 800 m
rest 10 min
Tabata Mash:
KBS - 2pd
Bench Press - 135#
rest 10 min
5 sets of 10 reps of DB GHD extensions @ 4023 tempo
post 800 m time, tabata total score and highest DB weight to comments
db under chin for extensions, tempo is 4 down, 0 pause at bottom, 2 sec to rise and 3 sec pause at top; photo courtesy of curtis budden - "respect your elders"
look for rest day discussions from now on, please input when you feel the need, everyone will benefit
WM
A. quickly build to 80% of your best clean, take few sets, low rest
B1. squat clean/push press/squat clean/push jerk/squat clean/split jerk - 1.1.1.1.1.1 x 5; 150 sec rest
B2. AMRAP Double Unders in 40 sec; 150 sec rest
multiply your highest load in kg in the clean/OH complex by your total double under reps for 5 sets - that is your score; reset quickly b/t reps for complex
post score to comments
B1. squat clean/push press/squat clean/push jerk/squat clean/split jerk - 1.1.1.1.1.1 x 5; 150 sec rest
B2. AMRAP Double Unders in 40 sec; 150 sec rest
multiply your highest load in kg in the clean/OH complex by your total double under reps for 5 sets - that is your score; reset quickly b/t reps for complex
post score to comments
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