6 November 2009 WOD
WOD
For Time:
Five Rounds
5 Front Squat (185/120)
15 Kettle Bell Swings (55/35)
Notes: I guess there are different definitions of a good week of workouts, but if your definition includes revealing as many weaknesses as possible, this was a good week.
Please read the thoughts of Crossfit Omaha’s coach and owner on strength in Crossfit found here. I can’t urge you enough to read this post and provide feedback in the comments section. Should we be doing more strength work? Having only three people at the 0600 class do prescribed weight might be an indicator that we all need more strength. If this is the case, should we do strength 5 days a week, with a short metcon following the heavy lifting 2-3 days a week? Do we have the equipment to do this? Are we all progressing fast enough with the emphasis on metcons that we have now? I don’t, and from the discussion few do, have an answer. Casey, what are your thoughts?
One thing that has been brought up lately at the gym, and probably at most affiliates, is how much is enough? The answer lies with what your current fitness level is and what your goals are, but to give some perspective, check out the workouts below.
OPT:
Run 1 mile
(Athlete must increase speed and intensity per 400 m so that last 400 m is the same speed as your 90 percent 400 m)I.E. 60,70,80,90 percent
Rest 3 min
As many sets in 4 min:
30 unbroken double unders
(Athlete MUST stop at each 30)
Rest 3 min
Run 1 mile
(Reverse order of 1st mile…400’s in 90,80,70,60 percent efforts)
Rest 3 min
Attempt in 6 x 30 second intervals;
20 double unders within each 30 second interval on a repeat 30 second interval timer
Rest 3 min
Run 1 mile as cool down, focus on form..keep effort below 80 percent
SEALFit:
Warm Up: BB Plex 75 – 105# w/ burpee chaser
Strength: work to 3RM Front Squat
Stamina: 6 rounds: 2 FS @ 3RM, Weighted Step Ups (2 x 35# DB or KB), 20 Double-Unders
Work Capacity: “ElizaFran”:
21-15-9 Power Cleans (135#), Ring Dips, followed by:
9 – 15 – 21 Thrusters (95#), Pull-ups
Durability: 1 x 800M sprint. 3 x 400M sprint. 5 x 200M sprint. 1 minute rest between sets.
Crossfit Football:
Complete for time:
12 Deadlifts 315 lbs
Sprint 50 yards
9 Deadlifts 315 lbs
Sprint 100 yards
6 Deadlits 315 lbs
Sprint 150 yards
Send Off: THE GOAL
I’m always for more strength training but that’s b/c it’s my weakness. I liked this morning’s workout.
6:27 rx’d – I can squat but I need to improve my presses & deadlifts
I like Ricky’s comment on strength relative to body weight, vs ‘objectively’ strong. As we in the military know, you don’t ’scale down’ your loads, you carry what you need to carry.
Don’t let one week get you all introspective – if you treat CF as a method, as Ricky obviously does, and don’t be close-minded about what your areas of improvement are, you can get stronger. There is no shortage of strength oriented programs, and if you want to work on it, then go ahead. Remember how we were discussing that we are all ultimately responsible for our fitness? Our classes have to juggle the competing demands of time limit, space limit and instructor:student ratios.
From my years of training, I’ve found that a decent heavy session a week is enough (I used to do a heavy upper and lower body session a week). CF’s beauty is to emphasise compound functional movements – if it weren’t for CF I would never have learnt how to clean & jerk, snatch (badly), thruster, wall ball, etc.
Sorry I am responding late, and I will try and address this very soon. I just got home from working at Andrews AFB Level 1 Certification and I have a long day tomorrow (Sunday). So, I will respond to my thoughts when I have a moment this week. Maybe Wednesday since we don’t have class, I’ll write my dissertation on this.
8:40 at 165#.
Bottom line: I liked this workout, and I would love to see a little more like it. Personal opinion I’d like to do more strength work, but I know I need technique, and I’d be favoring my knee right now. However, I think that everything is a tradeoff. I’ve done an olympic triathlon doing nothing but training Crossfit, and I felt better, and did better at it than when I just trained for a tri specifically. I took 10 mins off my 1/2 marathon time only doing Crossfit mainsite and Crossfit endurance (and I even walked the last mile and 1/2 because of joint pain- which could be proof that there is benefits to be had beyond cardio for long runs!) To me brute strength is not a goal, but functional strength that maintains or improves on what little agility I have is.
Ned, minor point, looks like the site didn’t automatically change with daylight savings time, I’m not sure if that matters much. Awesome work, thanks!
Thanks Jason. I’ll look into it.