WOD 1/28/10

Deadlift

5x75%
3x85%
1+ x95%

Press

5x75%
3x85%
1+ x95%

All Percentages based off of 90% 1RM. If this is your first go'round of this program, start from the beginning, 2 weeks ago. This is a progressive program, so you can't just jump into it here and ride it out. Do the DL's first as they are more systemic, then do the press.

4 Rounds - No Time - Alternate between A1 & A2 until complete
A1. 10 Wtd Pull Ups (25)
A2. 10 Wtd Dips (25)

Use Assistance bands if necessary to effect regular pull ups/Ring Dips

Smokin' job to all of you who have gone through the first cycle of the strength program. You have all made some serious gains and surprised yourselves. We are stoked to see your results since you have all worked so hard to make them come true! I will admit even we were surprised at the strength many of you displayed and never knew you had!

We will calculate new numbers for the next cycle and go off of those. I have tracked your increases and will make adjustments to the numbers for those of you who were ahead of the curve.

For those of you who have seen great results, it's due to your hardwork and consistency. If you are sitting on the sidelines wondering where your gains or results are, maybe it's time to put aside the excuses and inconsistency and bite the bullet.

The Pull Up structure....the bane of my existence...The damn thing has again suffered a setback with one of the uprights having an issue now. Of course this couldn't happen during my days off when I actually have time to fix it, so this means I won't be able to get to it until this weekend. In the meantime, the structure can be used for strict, dead hang pull ups only - NO kipping at all and either way, nowhere near the tweaked upright leg. I am looking into a fully welded system, but steel is not exactly cheap at the moment. We will get this one up and running ASAP. Sorry...again....

Make sure you are all stretching and/or rolling out post workout. This habit facilitates recovery and reduces the chances of injury. Pay particular attention to the hips, hams, and shoulders since the tighten up quickly and affect many peripheral muscles, thereby causing us all kinds of grief later on. Roll out the hips, IT band, quads, low and mid back, shoulders and glutes (medius and maximus). Remember to use Dynamic Range of Motion stretching (DROM) PRE WOD and static stretching POST WOD. Doing aggressive static stretching pre-WOD will basically pre-ftigue the muscles and reduce the reflxive and strength properties of the muscle. Static stretching does not lend itself to activation of the joints and connective tissues by placing them in long ROM's that DROM does and therefore does not adequately prepare the body for the workout to come. Save static stuff for your post WOD stretch out. Lastly, get creative with stretching. Find a way to stretch a particular problem muscle and get down with your bad self - who cares how it looks (hence my "Naked-old-guy-in-the-locker-room" stretch). If in doubt ask one of us and we will help you through some of your problem areas.

Comments

->THE SCOTT

Thursday January 28th, 2010 - 9:58 pm

"That is a stick photo Andy...you are a big timer now, congrats!"

->Buddy Holly from HELL

Thursday January 28th, 2010 - 8:54 pm

"SWEET!!! What is he doing up there? Doesn't he know that's dangerous!!! Andy M. aka "SAVAGE"!!!"

->Shaun from The mountain

Thursday January 28th, 2010 - 8:43 pm

"Hey, you all may want to check out who made the main page.

http://www.crossfit.com

Frickin Awesme!!"

->T-Money

Thursday January 28th, 2010 - 3:22 pm

"I had a dream of a WOD with sumo deadlift high pulls last night...lets see if we can make it a reality"

->Buddy Holly from HELL

Thursday January 28th, 2010 - 2:48 pm

"Hehehehehe... "

->ODM89

Thursday January 28th, 2010 - 2:22 pm

"Since some of you are fond of quotes, let me add one I recently heard.
"This will totally mess with him...come on...he'll never post these...uh oh there's chalk on the camera...he's gonna be pissed..he hates curls"
Rob "the dark elf" Peters"

->Badger

Thursday January 28th, 2010 - 2:12 pm

"Hahahahaha... curls at CFC. There goes your street cred Ian."

->Buddy Holly from HELL

Thursday January 28th, 2010 - 7:56 am

"Now...this is what I'm talking about!!! More curls less talk!!"

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