WOD 4/22/10
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!
Function Fitness Applications
At SED training yesterday, we spent the entire day working tactical movements and tactics on large ships with the FBI and several other local agency SWAT Teams. There were numerous occassions in which I could see the practical application of what CrossFit based training can provide to an operator. If you name the "10 General Physical Skills of an Elite Athlete", I can point out where each one had a place in our work yesterday. From balance, coordination, strength, endurance, you name it, it came into play. This 50' ladder boarding drill really made note of that - teeny ass, rain covered, slippery ladder at that. The climb was leg driven (think of single leg squats or squats in general) with a pulling motion (think rope climbs or pull ups) while carrying full gear (think weight vest or sand bags), huffing and puffing (overall work capacity), swinging around and upside down at times between two boats several feet apart (neurological skills improved by practice) all before you reach the top and move on in your game plan, It's interesting to take note of people's ability in relation to their fitness programs and their functionality (I was pleased to say our team did very well). So, when you look at what you do in life, think of it those terms and see how things measure up - are you fit or are you CrossFit?
Comments
@Rob, Yeah, I totally agree, I mean I have only gained 30lbs in 4 months on strength training...Nah, its because I am eating 4000+ calories and not doing any Metcon. Girls of CFC, remember women only have 1/100 testosterone of man so its safe to say you wont bulk up."
If you have an opportunity, take a look at Crossfit EastSac and Orange Coast Crossfit and hopefully we can convert some you non-believers out there…all we need is one!"
I am sure two guys didn't think it was too rad as they got dunked. One FBI guy got tossed as the boat banked hard to port and he went out starboard. The other WSPD operator went to board the target vessel and as he made his step from the bow of the USCG boat, it drifted back about a foot and in he went. Everyone was scooped out, dried off and laughed about it later, but going into the drink with that much equipment on - life preservers on or not is no joke. That's kinds scary if you are not used to it.
The Coasties did a good job helping out and made sure things ran smoothly!"
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