- Power Clean and Push Jerk: 5×2
- Row 500m
- 6/4 Muscle Ups
- 12 KB Swings
- Power Clean and Push Jerk: 5×2
- Row 500m
- 6/4 Muscle Ups
- 12 KB Swings
- 15 Ab Mat Situps
- 12 Wall Balls (20/14)
- 9 Deadlifts (135/95)
Rest 90 seconds between rounds.
5×3 Back Squat (80%)
50 Handstand Pushups
5 Squat Cleans (135/95)
12 Box Jumps (24/20)
“Open Workout 14.1″
AMRAP 10 Minutes
30 Double Unders
15 Power Snatches (75/55)
Don’t forget to join us at 6:30pm to either participate in the WOD or as a spectator. Our competitive athletes would greatly appreciate your support!
Just FYI, if you guys are feeling a little more tired or fatigued than usual, that is by design. Just as we run cycles for strength, we also run cycles for conditioning. For example, for the last several weeks, we’ve been following the Wendler 5/3/1 strength cycle. The intensity builds through the 3rd week, and then on the 4th week, we back off a bit so your body can rest and recover.
Our conditioning cycles are probably not as apparent, but they generally coincide with our strength cycles. What you should know is that by the end of this week, you’ll probably be pretty tired. The light at the end of the tunnel is the following week, when you will be able to recharge. Recovery weeks aren’t usually naps for time or anything, but they’re usually less fatiguing. Then we start ramping up again. This will all place us in a perfect spot for the Open, which you can sign up for here: http://games.crossfit.com/
Sooooo…. with all of that in mind, I would like a few things from you so you can get the most from this:
a. Stick with the program. If you’re feeling great, that doesn’t mean that instead of doing 3 sets of 5, you should max out and do 2 workouts a day. I know I get caught in this trap all the time, so try and listen to me here. Usually on Mondays or towards the end of deload weeks/start of new cycles, it is super tempting to go bananas. Don’t, you’ll thank yourself in 3 weeks.
b. I would like all of you who are using Beyond the Whiteboard (which should be everyone, btw) to make a little notation in the notes of your workouts (surprise! I can see all of your notes, and I think everyone else can too). I would like three numbers on a scale of 1 to 10 to correlate with Mood/Fatigue/Soreness. 1/1/1 would mean you feel like you can conquer the world/have tons of energy/have no soreness. 10/10/10 would mean you almost killed yourself this morning/slept 12 hours last night/everything hurts and you’re thinking about going to the hospital. This will help me immensely in programming. I usually try and survey people throughout the day, but this will help me track it. I kinda like numbers if you couldn’t tell.
Make sense? Please let me know if you have any questions. I swear that everytime I start one of these posts I think its only going to be like 6 lines of text.
An Explanation on Types of Met-Cons
Though at first glance CrossFit can appear random, I assure you that the 3-4 hours I spend a week planning what we are going to do the following week is anything but. I explained our strength program two weeks ago, so I thought I’d offer up some explanations of our conditioning program.
I’ll approach this by naming and defining some examples of conditioning protocols, giving examples of workouts and explaining how you should be approaching them. I’ll keep this as brief and simple as possible.
Bear in mind that a lot of these are not necessarily textbook, but are presented in the CrossFit frame of reference. And some of them are based off of my opinions and experiences, so don’t go arguing them as fact to a doctor of physiology.
Long, Slow Distance Training
LSD training is generally performed for a duration longer than a competition length. For our intentions in CrossFit, a competition duration is generally 12 minutes or less, so LSD type workouts are the ones lasting upwards of 20 minutes. The target intensity is roughly 80% of your maximum “sprint” pace. During these types of workouts, you’ll generally hear me say things like “go at a pace you can maintain” and “just keep moving”. If you try and sprint through these, you will fail. Examples of an LSD workout would be: Angie (100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Air Squats) and Cindy (AMRAP 20 minutes: 5 Pull-ups, 10 Push-ups, 15 Pull-ups)
The physiological benefits from LSD training are enhanced cardio and improved energy production as well as increased utilization of fat as a fuel.
Pace or Tempo Training
Pace/Tempo training should be performed at a slightly higher intensity than competition pace. There are two types of Pace/Tempo training (steady and intermittent), however I would say that I generally only utilize the Steady method. Workouts that fall under Steady Pace training are generally just a bit shorter than a competition pace, in order to be able to push the intensity higher. These are generally in the 9-12 minute range (though they can be shorter) and do not utilize any rest periods. Some examples of these types of workouts are: Helen (3 Rounds of 400m Run, 21 Kettlebell Swings, 12 Pull-ups) and Jackie (1000m Row, 50 Thrusters, and 30 Pull-ups). These workouts should be approached at a slightly slower than sprint type pace. They are lighter weight, and they shouldn’t be broken up.
These types of workouts are designed to stress your body at a specific intensity and improve energy production from both aerobic and anaerobic metabolism
Interval training involves working at roughly 90-95% of your maximal pace during intervals of 2-5 minutes with rest periods that allow for you to recharge before the next effort. Depending on what I am trying to achieve, the rest periods can be shorter or longer. If the rest period is equal to work period, I’m looking for enough recovery for a full-blown effort every effort. If the rest period is shorter, I’m looking to challenge the athlete to recharge their energy system faster so they can recover more efficiently.
The benefits of this style of training are that you get better at recovering as well as the ability to maintain maximal efforts for longer.
This type of workout can vary. The best examples of a benchmark CrossFit WOD is Barbara (5 Rounds of 20 Pull-ups, 30 Push Ups, 40 Sit-ups, and 50 Air Squats with 3:00 rest between rounds) or most anything we do in a Tabata format (20 seconds work, 10 seconds rest)
Despite its name, we rarely do multiple efforts in the Repetition Method of training. The repetition method should utilize a full-blown maximal effort for a short period of time. Generally, the repetition method is only 60-90 seconds with rest periods of up to 5x that. Most of the workouts that we do at that intensity are the sub-5 minute style workouts that leave you feeling completely empty. The energy system we are trying to exercise is usually mostly exhausted by 90 seconds. Workout examples would be: Grace, Isabel, Diane and Fran. These are the workouts where it is imperative to choose the correct weight so you can move at the correct intensity. A 10 minute Fran is a completely different workout than a 3 minute Fran.
These workouts are beneficial for increasing your tolerance for anaerobic metabolism (short, sprint type workouts).
Fartlek training is a mixture of the previously mentioned training styles. Traditionally, Fartlek training is used with running. Indian Running is an example of Fartlek training, which is a jog at 70% of competition pace with intermittent short, maximal efforts. There are quite a few workout styles that I would consider to fall under this category. Mostly, those workouts include a heavy lift for low reps or a short sprint intermixed with longer bodyweight type movements. I would consider examples of this style of workout to be Nancy (5 Rounds of 400m Run and 20 Overhead Squats), Rosa (5 Rounds of 400m Run and 10 HSPU), and various types of EMOM training where we do work, but every minute we lift something heavy or do short sprints of burpees or something similar.
So there you have it, a basic overview of why we do what we do on the conditioning side of things. Hopefully you learned something, and hopefully you understand that CrossFit, as interpreted by me, is a lot more than me rolling out of bed and looking around the gym for something that will make your life harder.
“Research shows* that until a weight is less than 40% of your max, the best way to improve muscular endurance at that movement with that weight is to simply get stronger.”
-Doug Larson “Barbell Shrugged”
*I hate phrases like “research shows”, because it seems that a lot of the time the “research” was done by a 2nd grade science class, but he makes a valid point.
What does that mean:
- Stop going slower in WODs just to lift heavier weights and “RX”. RX’d is not the point, its a standard of measure for competitors and/or a polite suggestion for capable athletes. Getting a conditioning response is the point. If you’re not able to “sprint” through the workout because the weight is too heavy, you’re doing it wrong. That doesn’t mean you shouldn’t have to take breaks, it just means that your limiting factor should be your lungs and body parts screaming at you to stop, not because you’re struggling to lift a weight and your body is starting to feel like a it’s one Jenga log away from a catastrophic collapse. We will tell you if you should be lifting more. A good example is if you’re consistently the first one done (and not doing the RX weight) and feel like you could have done more.
- Work your ass of in the “Strength” portion of the day. The intensity should be just as high as it is during the WOD. This is where you get stronger. Ironically, that’s why it’s called “Strength”. It’s at least as important as the WOD. I know the WOD is what everyone always talks about, but the 15-20 minutes we spend on Strength is not just because I feel like I need to fill an hour. Strength is where you get stronger, work on skills, improve your imbalances and stability issues, and focus on heavy weights. This will then translate into heavier weights in WODs.
CrossFit is just a trademarked brand of Strength and Conditioning. Start thinking of it as Strength and Conditioning, not Warmup-Warmup Part 2-Workout.
(This is not directed at anyone in particular, it just came to mind after watching this Road to Regionals video that Barbell Shrug came out with today)
This week we’ll be starting a constantly varied, Wendler 5/3/1 strength program. It’ll be based on percentages of 1RM, so hopefully you’ve been logging your lifts! If you haven’t, why the heck not?! If you’re brand new, you’re exempt from this rant. We are paying for Beyond the Whiteboard for you (let me know if you need help registering), we have whiteboards up, and there are about 400 smartphone apps for logging workouts if you don’t like Beyond the Whiteboard. It really is important stuff to get the most out of your time here. However, all is not lost if you haven’t been recording anything. There are charts and programs for estimating a 1RM from a current lift (either a 5RM or 3RM) that we have here that will help you. Those of you who are still new, or those who refuse to do math, Level 1 will be the same repetition scheme, but without percentages, so you don’t have to stay home.
The program we’ll be doing will go in 4 week blocks. Three days a week will be devoted to the main lifts: squat, press and deadlift. We’ve been doing this already, so no real change there. The weeks will go as follows:
Week 1 (percentages of 1RM for each set in parenthesis):
3 sets of 5 (75%, 80%, 85%*)
- warmup sets are not included in these percentages, so make sure you’re doing at least 2 warmup sets with lighter weights.
3 sets of 3 (80%, 85%, 90%*)
1 set of 5, 1 set of 3 and 1 set at 1 (75%, 85%, 95%*)
Week 4 (deload week)
3 sets of 5 (60, 65, 70)
*The final set of 5 is a 5+ set. You must do 5, but should do as many as you can. If you’re doing 8+, you’re percentages need adjustment.
The cycle then starts over.
Jim Wendler’s program is mainly written for powerlifters. He focuses on three main lifts, deadlift, back squat and bench press. With CrossFit, we have those lifts, but we have a lot of variations between the lifts. So, while we are following the general outline of squat, deadlift and press, we’ll be constantly varying the lifts we use.
For the first month, we’ll be limited to the following:
- Squat: back squat, front squat, overhead squat
- Press: shoulder press, push press, jerk, floor press
- Deadlift: deadlift, sumo deadlift, snatch grip deadlift and maybe defecit deadlifts
Any questions? Great. Thanks for reading.
For those interested, my ideal plan is to complete 2 months of this program, then I’d like to add in a “Level 3″ program. The Level 3 Strength program will be extremely Olympic lifting biased and be very technically demanding. It will be similar to the Strength program that we had the competition people doing, but much less volume, and designed to be done in conjunction with WODs.
If you’re still reading this, you’re awesome. If you have questions or suggestions about this, let me know.
Log your lifts!!!
Reasons to try our challenge
1. You want more energy.
If you feel sluggish and lack energy throughout the day, despite sticking to your CrossFit routine. The most likely culprits are food, sleep, and stress levels–and most likely, a combination of the three. The standard American diet of empty, processed carbs and inflammatory foods are the perfect storm that creates those sugar crashes and afternoon drowsiness. If you want to try something better (and more sustainable) than caffeine, here’s your chance!
2. You want less inflammation.
For the first 25 years of my life, I actually thought it was normal to feel bloated, gassy, and dull-headed after every meal. Only when I began cutting out gluten, dairy, and processed sugars did I realize how awesome I could–and should–get to feel after a satisfying meal. If you suffer from inflammatory problems, such as digestive difficulties, chronic aches and pains, problems with cholesterol, triglycerides, or blood pressure, or problems related to blood sugar, your body’s likely telling you to try something new. Why not give clean eating a shot?
3. You want to lose body fat.
As great as CrossFit is, nutrition really does determine about 80% of your body composition. That’s why, in addition to our fitness program, we’re here to support you in making better food choices.
4. You want to kick your cravings.
Sugar is addictive, and kicking that addiction isn’t easy. The best way to go through this process is surrounded by a community of people doing the same thing. You don’t have to go it alone!
5. You’re chasing performance.
How you feel, your energy levels, and your levels of inflammation all have a significant impact on athletic performance as well. If you really want to take your CrossFit or any other sport to a whole new level, it’s important to pay attention to what you eat.
How to Register
There is a $10 fee to register for the Clean Eating Challenge. Non-members pay $20. Hint: the more people that register, the better the prize will be. All entry fees will go towards prizes, we’re not trying to make any money on this.
Sign up at the box on the “CrossFit Sandpoint Sign-Up Sheet.” You may either pay the $10 with cash to either Kenny or Britian in person, or you may specify on the sign-up sheet that the fee may be charged to your credit card on file with CrossFit Sandpoint.
How to Participate
To participate in the challenge, you must visit CrossFit Sandpoint on Day 1 (October 1st) and Day 30 (October 30th) of your challenge and complete the following on both days. Both will need to be observed and recorded by a CrossFit Sandpoint Coach.
1: Get your current body weight (on our scale)
2. Complete a body fat scan using our Omron tester
Off Limits Foods
No Sugar or Artificial Sugar (Equal, Splenda, Stevia, agave nectar, pure cane, corn syrup, fructose, molasses, honey, maltodextrin, etc)
No Junk Food (cakes, desserts, cookies, candy, chocolate, pastries, chips, crackers ,ice cream, snack foods, etc)
No Grains (wheat products, corn products, rice, pasta, bread, oatmeal, quinoa cereals, etc.)
No Legumes/Beans (peanuts, lima beans, kidney beans, black beans etc.)
No Dairy (milk, ½ + ½, cream, butter, yogurt, cheese, etc.)
No Alcohol (Includes wine, beer and hard liquor)
All the Meat you want:
Any beef: (ground beef, steak), pork (chops, ham), lamb, duck, chicken, turkey, eggs, fish, seafood (clams, scallops, etc.). Fresh or frozen.
Plenty of Veggies: Any fresh or frozen veggies (except potato, corn, and beans)
Supplement with Nuts/Seeds: Any nuts/seeds (except peanuts), raw/ lightly roasted and unsalted; or any nut butters
Add some other Healthy Fats: Avocados, olive/almond/coconut oil, or flaxseed/grape seed oil
Some Fruit: Any whole fresh fruit (no juice), but in moderation (1-2 servings)