WOD 4/22/10

{exercise-categories}

Deadlifts - 5x5 @ 80% Across

Rest

2x - 400m Med Ball Run - Rest 2 Min Between (20/14)

2x - 200m Med Ball  Run - Rest 1 Min Between (20/14)

Deadlifts, then MetCon. The runs will be done with a Med Ball in hand. I don't care how you hold it while you run. The point is running with an odd load in your arms. It's not easy.

Also, in case you are wondering what is up with the strength stuff, allow me to explain the progression so no one gets bored or thinks my programming is weird. We re-intorduced Strength Bias WOD's a couple weeks back after doing the 5/3/1 Program and taking a break. Upon starting up again, I started everyone off at "3x5 @ 82% Across" in the movements. A couple weeks later the movements were repeated, however, this time at "5x5 @ 80% Across" - the volume went up but the intensity dropped (I have a personal method and reason for these percentages and drops).

Now that we have run through the movements at 80%, the next wave will begin a linear progression of 5x5 based lifts with the lifter adding a small amount of weight to the movement each time we do it from here on out. So, the percantages will not be noted anymore. Instead, it will be up to the lifter to add 2.5 - 5 Lbs to their pressing movements each time they come up and 5-10 Lbs to their hip/leg driven movements each time they come up. This is linear progression, but I started at 82% and 80% to get the ball rolling. Now, it is imperative to keep track of your lifts and note the weight used the last time the movement was done, and then make a corresponding bump. If you failed last time, or this time, you will not move up. You will back off slightly to complete the 5x5 and then move forward again. This is why small jumps are a good idea - it is harder to get unstuck, then to be wise and contiually move forward. Hence the reason we now have 1.75 Lb plates in the gym - use them!

The process of "Linear Progression" allows the body to continually be under a new stress thereby creating a continued move forward in adaptation and fitness. Yes, it get's hard, but if you do it right and stick to the rules, you can go a long ways like this! Why 5x5? Because it offers the athlete a great combination of strength and power work by virtue of the rep scheme - not too much, not too little. Lastly, if you don't have it for the day, then tone it down to 3x5 or so, but don't push to the point of failure and/or injury - it negates the purpose. Please ask questions if you are confused or have concerns!

Get some!

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Function Fitness Applications

 

 

Comments (6)

WOD 4/21/10

{exercise-categories}

AMRAP 15 Min

200m Sprint
15 Push Ups
12 Swings (55/35)
10 Knees to Elbows

GO!

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Comments (1)

WOD 4/20/10

{exercise-categories}

5x5 - Push Press @ 80% Across

Rest 5-10m

3 Rounds - 1m Rest Between Rounds

1m. Max Pull Ups
2m. Row
1m. Max. Sit Ups

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Comments (5)

WOD 4/19/10

{exercise-categories}

3 Rounds

100 ft lunges
50 Squats
25 Back Extensions

I am snagging this one from CF main site. It looks like fun. Sub stiff Leg D/L's for Back Extensions (75/55). This WOD is quad dominant with hip/hams doing the antagonist work to round it out. Get some!

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Comments (2)

WOD 4/18/10

{exercise-categories}

REST DAY!

Enjoy the day off and recover! We will see you on the next go'round. Hopefully I can get over this case of vertigo and see some of you at the box ASAP.

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Here is some reading material for the day off

Is CrossFit Hardcore?

Why the Affiliate Gym?

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EYE OF THE TIGER

Comments (0)

WOD 4/17/10

{exercise-categories}

This is up to Andy and Rob. Pray for mercy!

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Remember, there is no more Sunday class. We were not getting the turnout we would have liked to justify keeping the box open and asking Andy to be here on his day off. Sorry!

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The 4th Annual SSD K9 Detail Comedy Night is coming up on April 19th, at 7 PM. The event is a great time and a fundraiser for the Sacramento Sheriff's Dept. K9 Unit. Tickets are $15 each. It is held at The Punchline Comedy Club at the Howe Bout Arden Shopping Center. If you are interested in going and laughing you ass off, please contact Ian for tickets. It's adults only since we aren't up there telling "Knock, Knock" jokes....

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Just a reminder, we are now running an Open Gym from 11 AM to 1 PM. At 1 PM we close our doors for a few hours, so if you want to get in to work out, be there by noon to get full advantage of the time you need to get through a WOD and allow us to get our admin stuff done in the break.

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Comments (1)

WOD 4/16/10

{exercise-categories}

21 Knees to Elbows
21 Deadlifts (185/135)
400m Run
18 KTE
18 DL
400m Run
15 KTE
15 DL
400m Run
12 KTE
12 DL
400m Run

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Remember, no more Sunday classes. Sorry for this, but the turnout was too low to justify continuing keeping the box open.

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 The 4th Annual SSD K9 Detail Comedy Night is coming up on April 19th, at 7 PM. The event is a great time and a fundraiser for the Sacramento Sheriff's Dept. K9 Unit. Tickets are $15 each. It is held at The Punchline Comedy Club at the Howe Bout Arden Shopping Center. If you are interested in going and laughing you ass off, please contact Ian for tickets. It's adults only since we aren't up there telling "Knock, Knock" jokes....

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Just a reminder, we are now running an Open Gym from 11 AM to 1 PM. At 1 PM we close our doors for a few hours, so if you want to get in to work out, be there by noon to get full advantage of the time you need to get through a WOD and allow us to get our admin stuff done in the break.

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Comments (8)

WOD 4/15/10

{exercise-categories}

Press - 5x5 @ 80% Across

Rest 5-10 M

5 Rounds

21 Swings (55/35)
21 Sit Ups
21 Push Ups

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 The 4th Annual SSD K9 Detail Comedy Night is coming up on April 19th, at 7 PM. The event is a great time and a fundraiser for the Sacramento Sheriff's Dept. K9 Unit. Tickets are $15 each. It is held at The Punchline Comedy Club at the Howe Bout Arden Shopping Center. If you are interested in going and laughing you ass off, please contact Ian for tickets. It's adults only since we aren't up there telling "Knock, Knock" jokes....

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Just a reminder, we are now running an Open Gym from 11 AM to 1 PM. At 1 PM we close our doors for a few hours, so if you want to get in to work out, be there by noon to get full advantage of the time you need to get through a WOD and allow us to get our admin stuff done in the break.

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Comments (1)

WOD 4/14/10

{exercise-categories}

4 Rounds - 2 Min Rest Between Rounds

500m Row
20 Single DB Overhead Squats (10 per side) (35/25)
40 Lunges (20 per leg)

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The 4th Annual SSD K9 Detail Comedy Night is coming up on April 19th, at 7 PM. The event is a great time and a fundraiser for the Sacramento Sheriff's Dept. K9 Unit. Tickets are $15 each. It is held at The Punchline Comedy Club at the Howe Bout Arden Shopping Center. If you are interested in going and laughing you ass off, please contact Ian for tickets. It's adults only since we aren't up there telling "Knock, Knock" jokes....

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Just a reminder, we are now running an Open Gym from 11 AM to 1 PM. At 1 PM we close our doors for a few hours, so if you want to get in to work out, be there by noon to get full advantage of the time you need to get through a WOD and allow us to get our admin stuff done in the break.

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Comments (5)

WOD 4/13/10

{exercise-categories}

5x5 - Front Squat @ 80% Across

Rest 5m

12m AMRAP

7 Push Press (95/65)
15 Box Jumps

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Comments (1)