Russians Gymnastic Warmup
Broad Jump
1-1-1-1-1
5 rounds for time:
15 burpees
15 box jumps 24″
200 meter run
20 minute cut off
Of Interest:
Tuesday the 19th of January, 2010
Posted on January 18, 2010 daniel
15 Responses to “Tuesday the 19th of January, 2010”
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Broad Jump: 103″. Best attempt since 4th grade. Actually – the first measured attempt since then.
WOD: 12:15. This one will get your heart rate up.
Regarding the programming – No one likes a long, sexy metcon like me, but I agree that I have noticed a bit of a difference from the increaed strength work. I definitely feel stronger and my body has not been nearly as beat up. Nice to change it up and the finishers have been great. Let’s see how it effects the overall engine. I did feel a little drop off today but not as much as I might have expected. Wonder how everyone else feels.
Programming: Awesome job on strength emphasis! It’s my personal preference and belief that a workout regimen should be centered upon the pursuit of power and strength; the “sexy metcon” has its value in limited instances. For example: if being attacked by a ravenous Zombie horde, one may be required to strike them with a 12-20lb sledgehammer “300″ times for survival while running 5000m to safety.
One element I believe to be essential and beneficial for everyone to incorporate more of into their personal fitness protocols is squatting (20 rep “Super Squats”) and REST. I would like to challenge everyone to take an objective look at the total amount of training time and frequency they are doing each week and compare it to the time spent getting optimal rest/sleep/nutrition. In some cases, I may venture so much as to suggest cutting your training by half each week, always increasing your current intensity level the days you do train and compare progress to the usual Crossfit Kool-Aid of 5-6 times per week training.
As for the “Super Squats”, well you can draw your own conclusions once you are pinned under the bar gutting out 20 repetitions with a weight you can normally get 10 reps with.
while i’m a big fan of the strength bias, i don’t mean to diss mainsite programming – which drives long-term all-around improvement – probably better than anything else out there.
i think the emerging consensus is that most crossfitters can see huge strength gains from a few months of 5×5 and 5×3 workouts (and then again once in a while). plus i’d argue that most newbies don’t get much benefit out of heavy single days or even 5×3 days since they play it safe and don’t push it. they’d get more benefit from a bodybuilding style 10-8-6 rep scheme until they get their strength up. linear strength progression is more likely to take them towards their limits.
having said all that, if we do strength bias forever, we’ll see our Fran times get better while our Murph and Eva times get worse.
in the interest of staying well-rounded, maybe we should do an “endurance bias” one month? who couldn’t become a better runner?
the real question is whether you can keep your strength gains as you’re improving your 800m and 5k times. i’d guess that for everyone who’s not yet at their max genetic potential (likely all of us), we’ll be able to, as long as strength work doesn’t disappear from the menu completely.
are you guys scientists?
i like lifting weights.
i like running.
if i lift too much weight, my runs get slower.
if i run too much, my lifts get weak.
i use both for specific goals.
most people just want a good work out.
I just love the dialogue. Great stuff. I would also like to ask how we can get more people involved in these conversations.
If you read and don’t post – why not? and what would you rather see here? Some people just post and dont read.
Personally, I would rather see this forum for conversation and perspective than simply a place to post workout times. Thoughts?
I am also a fan of the conversations here, Jason and Kevin both make valid points. I think a lot of the reason, as we have discussed, that people don’t post is that they just see the big dogs posting.
TO ALL, every post here helps us with our product, the workout, and delivering it to you. Love it? Let us know. Hate it, let us know x10. Posting your times also helps us keep data on what is working and what is not. Our goal is to give everyone a quality environment to train in and at the same time provide a fun, relaxing community where you’ll meet people from all different walks of life. I love that we have people that are so informed that they can post intelligent content on things like periodization, super squats and the like.
Thanks!
I am enjoying the programming although I hurt myself yesterday. I too wonder why people do not post more.
On the warpath once again… declaring jihad on WODs left and right. The red-bearded phoenix will rise again at 6pm tonight. I will broad jump out the door into the middle of NE 59th Street.
I like to throw up,
kee-haw-kaw
Agreed. The WOD times are interesting but get quite stale. We are propitious enough to have very knowledgable, open minded and INSIGHTFUL trainers as well as a great group of advanced athletes. Beginners/intermediates especially should take more opportunities to post questions or thoughts they may have. I believe every 305 trainees goal is a healthy lifestyle and we are fortunate to have a magnitude of perspectives to cherry pick from.
well my joints are def feeling better with this months programming. which teaches me the importance of rest, which varies from person to person. when doing long metcons, the next day my body generally needs rest, time to repair tissue etc, which most of us find hard to do but is necessary. just stay home! I find if i dont my cortisol levels become to high and I cant sleep at night and that is no good, just promotes adrenal fatique. listen closely to your body and it will tell you exactly what it wants(joint pain, injuries, trouble sleeping, dark circles). these strength emphasis workouts are great(nice job 305), times improving on benchmarks etc, but those who are training for the sectional should be ready for anything. long or short. 2 words, constantly varied.
DAM! THE RED BEARDED PHOENIX PARTY COP 4 LIFE IS BACK! GET THE PUKE BUCKET READY!
I am one of the obsovers on the comments, mainly because of the short time i have been in CF305, im still learning moves and discovering how the workouts affect me. So i come by check what numbers people are posting and get and idea of how much more i need to push myself.
And what I can say is that it is a lot more challenging/rewarding than i though it would be.
And yes keep the dialogue on, it is great.
Interesting discussion. My take:
- Not being strong, I do see the benefit of strength workouts. But power and strength are still just two dimensions of fitness and wouldn’t want to see them become the main focus of CF305 programming.
- I agree with jason that an endurance bias month would be beneficial.
- I’m trying to workout Mon/Tue/Wed, rest Thu, then Fri/Sat, rest Sun and it has worked so far, I feel great.
- Newbies shouldn’t push themselves on strength days until they hone their technique. I think there is a higher risk of injury in these workouts.
- K-Roc brings up a good point about ravenous zombie hordes in that “Constantly varied” should include learning how to fend them off. Maybe some training in wielding a cricket bat is in order.
Rx’d
13:16
My 2 cents:
One needs to assess one’s goals and then plan appropriately. We need to remember that “Crossfit” is an exercise model that stresses “GPP.” It strives to “increase work capacity across broad modal times and domains.” I think we can all attest to its excellence in this regard.
I believe what we are currently experiencing in the “Crossfit Community” with the proliferations of more specialized programmings such as CFSB, CFFB, CF Endurance, etc… is the evolution of applying crossfit methodology to one’s prospective sport. In addition to this, I believe the advent of “The Games,” has lead many of the senior members to ask a very important question; Is a stronger athlete a better athlete? One can study the results and come up with their own opinions, but the last two winners of “The Games” are some pretty strong guys.
I have loved the programming as of late, and my body feels a lot better. While I think we could all benefit from some long endurance type training and programming, I question the benefits of FOCUSING on this type of training, unless one is planning on competing in endurance type events. Do I hear the ING anyone?
13:00 rx
104″ broad jump (not a pr, but close)
11:19 on burp/bj/runs
105″ on broad jump.