Work/Rest or interval training is a great way to increase intensity and get a lot of volume in. Swimmers and track stars have been interval training for ages. This past week we have been doing a lot of interval training and it has been a great success. People have been going really hard and pushing their limits and that is one of the most important pieces to the work capacity puzzle.
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Workout:
7 rounds of
7 knees to elbows
7 Jerks 165/115
Jason working his press.
When we start new athletes it all begins with the simple movements. The squat, the deadlift and the press. We like to hammer the basics before moving on to the more complicated movements like the snatch or clean & jerk. We find that any errors in the simple movements only become more pronounced with increased difficulty. It is fun to jump into class and try to keep up but the important thing to remember is the magic is in the movements and correct execution is everything.
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Workout: (From CrossFit Unlimited)
5 rounds of:
Power
clean, max reps(60% 1RM)
Front squat, max reps (same wt as clean)
No matter who you are or where your limits lie there are some workouts that make us suffer a little bit more than others. Sunday's workout was one of those. The willingness to suffer was everything. Simply slowing down and missing the interval was an option no one wanted to take.
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Rest Day
Giving a workout your best effort requires proper warm up. Sometimes all we need to do is get you sweaty, put your joints through big ranges of motion and prep the movements of the day. Other times we include gymnastics or weight lifting skill practice. Often the workout may need extra trunk or shoulder or hip prep. And sometimes there is even a place for added volume in the warm up.
Post a warm up for today's workout to comments.
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Workout: "J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Agility and Balance are attributes found in all great athletes. Becoming more agile and learning better balance take practice. Focused attention to details and hour upon hours of practice. There is not short road to learning complicated human movements. Patience is key.
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Workout:
Complete as many rounds as possible in 20 minutes of:
2 Big Box Jumps
3 Heavy Dumbbell Thrusters
4 Heavy Kettlebell Swings
Programming note: Complete on a one minute interval adding one rep per round. For example, round two starts at one minute and is 4 wall ball, 5 kettlebell swings, 6 box jump. If you miss the interval before 20 minutes, immediately return to 3,4,5 and work back up.
The Firefighter Olympics will be held in July in Santa Clara. It would be great to see some of our firefighter/athletes compete. There are many events and this year they have added CrossFit as one event. Alison, Sean, and Brian all train hard and have great capacity. It would be fun to watch them compete.
For more information on the competition check HERE.
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Workout: Northwest Regional WOD
3 Rounds for time of:
10 Overhead Squat
50 Double Unders
"The sun is here again, hopefully to stay. My cats, eternal sun worshipers, show their devotion as they migrate room to room chasing its rays throughout the day. Nothing quite mimics that swaddling warmth of the sun"-Kristy Amory
If you too are a sun worshiper make sure to read Kristy's Blog and her articles:
Sunshine For Your Love Part One: and Part Two
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Workout:
Rest Day
Setting goals for specific tasks is an important part of improving. Periodically retesting those tasks is key to checking up on your achievement. Sometimes when we retest we find that we have improved, but fell short of our goal. This may or may not be a time to re-evaluate our strategies over the previous months. It may also be time to check in about your expectations for improvement. Sometimes we do set realistic goals but we place them on unrealistic time frames. If this is the case for you, be patient and keep working at it.
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Workout:
Complete as many rounds as possible in 20 minutes of:
3 rounds of 5 Pull-ups, 10 Push-ups, 15 Squats,
3 Heavy deadlifts
Hard work pays off. Eating well, working out at high intensity, staying focused on technique and working weaknesses is the recipe for increased performance. It is an arduous journey with no real end, the real rewards are sometimes hard to measure. The physical changes are great and can be easily noticed by all. But it may be the other rewards that keep us coming back
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Workout: "Isabel"
135 pound Snatch, 30 reps
Chris from