CrossFit as medicine - post thoughts to comments...

A. 3 Round Not for time of:
15 Deadlifts w/65%
15ea Single Leg Bridges
15 Suit Case Pick Ups w/40% of Deadlift 1RM
15 Single Leg RDLs w/10-20lbs
15 GHD Raises

B. Accumulate 60s in L-sit. Lift toes to bar and then lower to L to begin each attempt. Stretch hamstrings and quads between sets.

The "vulture shift"

A. Front squat 3×3 (5# increase)

B. 3 Rounds not for time of:
15 ring rows
15 ring scapula rows
30s samson stretch each side
15 strict pullups
15 scapula pullups
30s hamstring stretch each side
15 band assisted straight arm pullups (advanced)

C. Accumulate 60s in L-sit. Start each attempt by raising toes to bar, lowering to L and then hold.
On your breaks stretch lats and soleus.

Don't go buy an expensive ice pack. Instead get a supply of styrofoam cups, fill up a couple with water and keep them in your freezer. Not only is it cheaper, but it's *way* more effective. About 5 minutes of massage with one of these puppies will do the job.

Light phase. Day 1/8.
The light phase will be a mix of technique work, posterior chain development at high volume/low intensity, and some lifting at lower volumes. We will resume our “regular” programming on Friday next week. Try to avoid the temptation to do “extra” work that isn’t already a part of your regular weekly activity. Your body will reward you for this.

Nutrition modification…. for August 20 – 28 eat lower carbohydrates than usual and increase fat intake. A simple way to do this is to eat vegetables instead of fruit for most of your meals. If you are Zoning, cut the carb blocks down by about 40-50% and add 3 fat blocks for every carb block you cut. If you have no idea what you’re eating or why talk to your coach!!!

A. Snatch heavy single; 85% of that 3×1

B. Snatch Push Press 5-5-5 (RPE of 9)

C. 1+ L Up ladder – how far can you go on only 20 sec rest b/t sets? If you can’t L-Up, do knees to elbows. If you can’t K2E, do stict pullups.

D. Stretch quads, hamstrings and soleus.

Motha!!!

Make-up day.

If you want to do Fight Gone Bad realize that there will only be one station set up and it will be first come first serve.

If you did Tuesday’s workout, your options are:
a. Fight Gone Bad (first come first serve basis)
b. Something Coach B thinks up for you (endurance-based)

Post reflections to comments on training as self-discovery versus training as self-improvement. How do you approach your training?

Will and Oliver

A whopper of a workout to take us into our “light week”. Go hard. Give it all. RPE of 10 on part C, for sure! Hold back nothing!

A. Front Squat 3×3 (set a baseline today… not a max) ~15 minutes
B. Back Squat 1×20 (find something challenging for 16-20 reps… record RPE at end of set!) ~10 minutes

C. For time: ~10 minutes
Row 500 meters
21 Burpees
Run 400 meters

D. Accumulate 75 seconds in L-hang. Begin every set with a straight-leg lift to L.

Skill Work

A. Clean Pull 85% (of clean) x 3 x 2

B. “Fight Gone Bad!”

Three rounds of one minute at each station, with one minute rest at end of each circuit:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

C. Accumulate 75 seconds in L-hang. Begin every set with a straight-leg lift to L.

Nicole

Snatch heavy single; 85% of that 3×1

Overhead Squat 3×2 (approx 80% of 1RM)

5-4-3-2-1-2-3-4-5
single leg squat variation, left
single leg squat variation, right
box jump squat start to squat landing
rest 60 seconds

* aim to make each round more difficult on the way down and keep it as difficult as possible on the way back up.

GHD in all its glory

Make-up day. Choose a workout you missed from either Wednesday, Thursday or Friday.

some painful moment during Fran

A. Push Press 3×5 (increase over press by 5-10#)

B. Complete 3 rounds for total score:

Thrusters at 70% 5 rep push press for 1 minute
Rest 1 minute
Knee to elbow for 1 minute
Rest 1 minute
Row for Calories 1 minute
Rest 1 minute
Burpees for 1 minute
Rest 1 minute

C. Accumulate 75 seconds in L-hang. Begin every set with a straight-leg lift to L.

Modified rope climb

A. Snatch Deadlift 105% (of snatch) x 2 x 2

B. Advanced

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents (from seated!)

Time limit per round: 8:00
(i.e. if you exceed 8:00 on a round, finish the round, but don’t start the next one)

Intermediate

Five rounds for time of:
3 – 6 Strict Pull-ups (choose appropriate assistance…. or resistance)
1 Rope climb
60 second tuck sit between boxes (use the clock to keep track of time!)

Novice

Four rounds of:
5 Partner-assisted pullups
1 Modified rope climb
45 second tuck sit between boxes (use the clock to keep track of time!)