Front Squat 1-10-1-20-1-30 reps
Post individual weights as well as all weights added together to comments/Logwod.
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What do you think of this current programming cycle? Other than what your attendance (as read on MindBody) has already said.
Like it? Dislike it? Why?
Just because you like it or don't like, was it (is it) something your game needed? Or are you in the group that doesn't think it's worth coming if you aren't drowning in a puddle of your own sweat? Which is okay, if you are.
Answer all or cherry pick but do post thoughts to comments.
A fantastic pic of Kat from this past weekend's competition in Houston. We miss you Katherine.
As long as we're hovering around the subject, I feel like at times a description of why the programming is going in a certain direction would be helpful to everyone - what's the method behind the madness, what are we trying to accomplish, etc. We know you don't just program by pulling something out of your back pocket, so perhaps a little more insight into why we're doing something might enlighten people, and in turn keep class attendance up.
I do, however, agree with BC. As someone whose "gym age" is very elementary, I find it helpful to understand the rationale behind why we do what we do. Then it's not just blindly going through the motions, but making the most of the time in class and on rest days. Maybe that's just the over-thinker in me.
Now... When do you think that we'll get these for the gym? When we do, make sure to order enough so that everyone in class will have one. I, for sure, do not want to wait in line. (to steal from Whole9, I, too, felt a little dirty after watching this)
http://www.youtube.com/watch?v=H6uNTpYtacw
The coaching! A big thanks to Ricky on the deadlift day. You guys have been incredibly helpful with teaching/correcting technique and I am so thankful for your help! I am one who would have someone, if I could, watch every rep and tell me how to do it better. High maintenance, I know ;) You guys are great about this, but this week has been extra awesome. So that's my novel of an opinion. And I'm not bias-I like all the types of workouts....maybe not always during...but definitely before or after ;)
Oh and I would also be interested in knowing the reason behind each workout. Or maybe the general theme of the week/month.
I am not near strong enough and I like strength and short-heavy metcon days. That is what works best for me and what I need.
Metcons that run 15 minutes or longer still takes a lot out of me and it takes a couple of days to recover. if they are early in the week the rest of the weeks WOD suffer no matter what they are.
I do not understand why people cancel because the WOD is not what they like. If you only do what you like, what happens when you need that skill or strength in real life and you don't have it because you canceled?
I never canceled a class before I took a couple of months off this spring. Since then I have a couple of times after I saw the WOD only because it was something I did not think I could do because I was not recovered enough from whatever we had done previously that week. (and they were all long metcons)
I am hoping we do this again Friday with another lift.
I agree with BC. When I see what the WODs are I wonder what the goal is. Not what each one is, but what are you doing to us this week? :)
Any workout where at the end I feel like I was just in a fight and got my ass kicked is a good one, of course I'm a little twisted that way...
21-15-9 Thrusters/Burpees
I used 35# DB's for thrusters. I went unbroken on 21 and 9 but broke up the set of 15. This took me a little over 7 minutes, and I was tired afterwards.
As for classes/programming, I have never cancelled a class because of the workout that was posted unless I felt like my body needed more recovery. This has happened very rarely. Sometimes work or another commitment will cause a conflict, but I try to get in 5 days a week if possible even if it means coming to a different class time.
I like the programming because it constantly changes. I have my favorites as I'm sure everyone else does. Gymnastics/body weight based WODS are not on my list of favorites, but I get through them.
Burpees are certainly not on my list of favorites, but I do them on my own sometimes when I know I want to be pushed metabolically/cardio wise and they're a good exercise to mix with something else when I'm not able to make it in.
But today felt incredible, and I did better than I thought I could. Might've even sold myself short on a few sets.
242-198-264-154-284(PR)-132
Pretty sure 284 is a new 1RM for FS. 154 and 132 were pretty brutal, but felt worse after than during. I tried move quickly and just get through it, but when I was done I was really puffing. I feel amazing now, though.
Great work by the 6am class! Thanks for the encouragement, Eric and Mark. And nice working with you, John!
Monday Deadlift:
308,242,330,220,330,198
Tuesday Push Press:
184,132,198,110,208,89
Probably won't make it in tonight, I'm supposed to help out with a wrestling practice.
Also, if you haven't checked it out yet, Stacie had a nice feature on the games site last night.
http://games.crossfit.com/
By the way check out my crossfit blog!
http://pram-crossfitblog.blogspot.com/
WIll be posting WOds, pictures and other crossfit related stuff! :)
245, 200, 265, 160, 270, 135 = 1275.
As for my thoughts, I do enjoy the mixture of heavy 1 rep and high rep movements. But back to back days can very very taxing on my body. I feel that after a max effort day I need to recover before attempting another max effort to produce the greatest outcome.
My personal preference is the high reps stuff over strength. I love high reps WODS as much as Pat M loves DUs. I understand that I must utilize strength training to get stronger, which will allow me to push through the high rep WODs faster.
I am glad to see this style of programming. People should know what they can hit for a heavy single, as well as high rep stuff.
I will have to make this one up as I have strep right now, but tomorrow is a new day and the antibiotics should be kicking in:)
I agree with Jake that I need a bit of a recovery between the heavy stuff. A good metcon with some double unders separating a rep scheme like this would be good...or maybe I just need to stop working 12 hour shifts to let my body recover (ha ha!)
While I see the benefit in knowing what and why Ricky is programming the way he is I don't know that I necessarily need it. We all come to CrossFit for similar reasons, to get faster, stronger, and better at life, right? In my mind that is exactly why Ricky programs the way he does, to make us faster, stronger, and better at life. It is pretty obvious that certain lifts will improve other movements. One thing I have enjoyed lately is learning the progressions to certain movements such as handstand push-ups, muscle-ups, pull-ups, rope climbs, etc.
As far as attendance goes, I have never canceled because a workout came up that I didn't want to do. What is the benefit in that? I can get better at everything and the only way to do that is work on it. I have canceled or rescheduled due to scheduling work, school, and clinical hours, or sick kids, but I do my best to make up what I miss.
Tomorrow is usually my pull-up day, but it will be front squat day now with maybe a few pull-ups at the end if I have time.
Decided to hit the pool this afternoon and did:
8x100m - 1:45 rest between
I have liked this programming so far, it lets you find your limits on both ends of the spectrum in one workout. I agree with Jake that it is pretty taxing on the body, but it lets me know how much punishment my body can handle over time.
That 173 felt so good coming up out of the bottom, but just couldn't get through the sticking point. Pretty close to my 1RM, so now worries. I was happy with how close I got on it.
The thing I like best about this rep scheme is that even though I think I might have gone a little light on the 10 and 20, I still feel like I benefited a lot from the workout. It's not about guessing the perfect weight or PRing - it's about taking the time to focus on what your body AND your mind do when you're fatigued under load. I found (with Ricky's help. haha.) several bad habits in my push press yesterday that I didn't know I had, but now can focus on. Today, I really took my time to focus on form. I know this is only going to help me in the long run, even if I maybe sold myself a little short on weights.
I had fun with the 4:30 crowd - always nice to go to a class time I don't usually get to. And nice lifting with you, Regina! Way to push yourself on that 30!
These workouts look like a lot of fun, i will definately try them out!
These felt good, and I enjoyed working out with Stacie. Sound of Madness helped motivate me too. This was the last song I listened to on the way to the gym.
Great pic of Kat who was an awesome partner this past weekend at the UFC Expo!
Didn't want to overshoot on the sets of 20 & 30 because those kicked my hiney the last two days & was glad I picked the weights I did. Like everyone before, I liked being about to think about form rather than worry about weight.
LOVED working with Tara tonight. Her perspective/outlook is good for the soul!
All of you. I have to put all of your needs into a bowl and create programming that meets all of it. Of course it is quite impossible to get it done in 8 weeks but give me a few years and with the right attitude coming from you (the trainee), I can make you a bad-ass. What is the right attitude? Well, for that matter, what is a bad-ass? A bad-ass is what you perceive to be a bad-ass. There is no wrong bad-ass but there is a wrong attitude. You can't get what you want being timid, scared, influenced, or even something as simple as thinking you need to look a certain way for a population to accept you.
Bring the right attitude, an inner motivation to push your limits whenever possible, listen to your body and recover both with rest and activity, push others knowing you were once there (this is important), and follow the programming. You will need to do some things on your own too but 90% of it you can get from the programming and the coaching of Jon, Amanda, Joe, and myself.
Classes were small this week but it could have been a number of reasons as some of you have previously stated. I guess we'll see on Friday.
You guys inspire me to be the best I can be. Don't ever lose that. Achieve the impossible.....
184 - 154 - 208 - 125 - 223 - 120
Loved this, would like to see it more often.
You coaches know I would have been in there (and on time) both Monday & Tuesday had I not had to go to coach my beloved girls and do some work for SimplyWell.