Monday, June 22, 2009
Vasiliy prepares to drive through his heels
Workout of the Day
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups
Post time to comments.
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5 Rounds:
85K Squat Cleans, 3 reps
70K Power Cleans, 5 reps
70K Jerks, 7 reps
11:45
I think I’m gonna try the Lamar Odom diet…
http://www.youtube.com/watch?v=7pGd5yRYOMY
http://thelakersnation.com/blog/2009/06/13/lamar-odoms-sweet-championship-trophy/
Yesterday:
5 rounds:
3 squat cleans 59kg
5 power cleans 48kg
7 push jerks 48kg
12:00 Rx
I’m sure you GA Tech-ies have heard about all of this but you can never be too safe:
http://www.ajc.com/metro/content/metro/atlanta/stories/2009/06/21/georgia_tech_robberies_continue.html?cxntlid=homepage_tab_newstab
Lesson: Do not live, walk, or be around home park area/northside dr.
That man is the next step in human evolution – high sugar diet without all the negative consequences.
Don’t you work on Northside Dr?
Apparently, its not just Atlanta. My car was broken into in Savannah over the weekend. Great times!
OMFG! The amount of sugar and carbs is insane!
Here’s the real reason Georgia Tech kicks ass.
http://www.gamingnexus.com/FullNews/Georgia-Tech-shows-off-some-interesting-hand-held-gaming-using-Tegra2c-even-use-Skittles-as-weapons/Item12937.aspx
I work on Northside, but its a North of all that bad stuff.
12:54 Rx
The heat gives me head aches. Thankfully the rain made it a little cooler.
Pretty slick.
12:16 for today’s WOD with 1 abmat for the HSPUs. I’m starting to get the itch for some heavier weight work mixed with our workouts. Does anybody have any suggestions? I keep hearing the term “strength bias” being thrown around but I’m not really sure what it means.
strength bias = “Crossfit Strength Bias” or CFSB for short, an article that appeared in the Crossfit journal in February. The core idea of the article is to do four “heavy” days a week in addition to your met-con: back squats, deadlifts, front squats, and presses. The goal is to PR every week starting out with 5×5. When you can’t PR anymore in one of the lifts, you drop down to sets of 3 the next week, then single rep maxes when those gains are tapped out, then go back to fives. The authors are also big fans of doing short (like 10 minute) met-cons that have heavy weights as part of the workout.
The other program you’ll hear a lot of people mention is “Starting Strength”, the program at the back of Mark Rippetoe’s book of the same name.
A lot of folks in the gym have done a month or two of Starting Strength, and it seems like people are starting to experiment with the strength bias program, so maybe some others will chime in with their experiences.
Today’s WOD: 15:37. I still can’t do HSPUs, so I had to leverage the dip bar. I felt great about this workout.
There’s no reason for you to focus on strength work, as you are already strong. Try to get your workouts as prescribed first (no abmats in this WOD’s case) and start moving faster. Just because there’s a run in the workout, doesn’t mean you should run slowly.
WOD as Rx
10:16
If your goals include getting stronger than you are, or you simply enjoy lifting and want to do more than comes up in CF, I suggest adding strength work prior to the metcons.
You can do this unstructured or use a program. People seem to like Rippetoe’s book and program.
If you don’t feel like following a program, choose one to three lifts (main and assistance), work your way up to working sets, and do several work sets. You could do 3s, 5s, 6s, 8s, whatever combination of weight and reps makes a set hard. If you want to do more olympic lifts, do the oly lifts then the assistance work. If you want to do more heavy squats/DLs, do them followed by the assistance work for them.
Basically, if you want to lift, go ahead and enjoy. Plus, excess strength generally makes CF workouts easier.