The last month of the 3-month off-season strength bias training is shifting from Olympic lifts to raw power lifts. That means a departure from Catalyst and return to Wendler for at least a month before Beast mode sets in prior to the CF Open…
Skill
Muscle Ups
Catalyst Strength
– Power Snatch 1-1-1-1-1 [135]*
– Power Clean & Jerk 1-1-1-1-1 [170]*
MetCon
3 rounds
– 5 Deadlifts 225lbs
– 10 kettlebell snatches 40lb
– 15 double unders
[5:58]
From Lift Run Bang
A friend of mine challenged me to a WOD by email today. It made me think about having throwdowns as the social interaction between CrossFitters:
“Hey, I just did a WOD you’d like. My time was 8:45, can you beat it?”
Then all you need is an honor system or video recording and off you go: Throwdowns with anyone you meet… Hand them the WOD on a card or by email or Facebook.
Catalyst Strength (Deload)
– Snatch 6×2 [105/115]
– Knees to elbows 3×15
– Abwheel 3×15
MetCon – Friendly Throwdown
2 rounds for time:
– 50 burpees
– 400m run
– 30 kettlebell swing 24kg
– 20 wall balls 20lb
– 10 push presses 135lb
[24:10]
I serve on the local board of NFTE which focuses on teaching entrepreneurship to inner city kids who might not finish high school if not for this effort. A fantastic organization.
Why it is relevant to Crossfit is because NFTE reminds me every day that the best way to help others is by showing them both access and opportunity.
I believe anyone introduced to CrossFit – and its complete transformation of life – was at one point introduced to the sport by someone who brought them to the local box (access) and gave them a chance to change their own lives (opportunity).
To actually take advantage of any opportunity, of course, is our responsibility.
For those who 18 months ago showed me CrossFit access and opportunity:
Aimee and Jason at CFKOP – I’m eternally grateful.
It is that time of the year again. After the spring pre-race season fast, we’re back to intermittent fasting with LeanGains. It did wonders to my stamina and WOD performance in February and it will be a great way to transition from the Strength to the Stamina phase of the season this week. Fasting makes both work and WOD so much better for reasons I don’t understand… Definitely minimum 12-14 hour fast then feeding in the strict Paleo Zone.
Next week the the weight deload starts and metcons will get longer again. I can’t wait. The barbell needs to rest as we go from 5 days a week to 2 days a week heavy lifting.
My 9-year old daughter added another CF Kids class at CF Main Line in addition to her CFKOP kids class Sundays. I think she really wants to catch up with me…
Catalyst Strength
• Clean & jerk – [135] x 2 x 2, [145] x 3
• Snatch deadlift – [165] x 4 x 5
• Front squat – [195] x 3 x 5
MetCon
3 rounds
– 10 ring dips
– 10 overhead squats 65#
– 10 butterfly pullups
– 10 KB swings 50#
– 250m row
[11:40]
Endurance
Death by Unbroken Double Unders
On the minute 2-4-6-8-10-12….. double unders
if broken – restart until the minute is up.
from SVGFIT.COM
Sometimes work gets in the way of a neatly laid out WOD. I think it is actually part of constantly varied training when you cannot get to the gym, yet you still do a short, high intensity workout even if for 15 minutes.
Today was one of those all-in workdays… yet we can always make time for at least some push-ups, right?
On the gear side, last week’s vacation made me realize how much I rely on silent timers. Most stopwatches are beepers which is terrible as an alarm if you don’t want to wake your spouse/kids for a morning workout. Also beeping timers don’t work if you have music blasting during your WODs.
While traveling, I always use vibrating timers – though there seem to be few choices of them in the market. My favorites are the Timex Expedition (stopwatch, countdown timer and alarm), Casio Pathfinder (alarm,stopwatch) and Gymboss Max as a clip-on (stop, countdown, complex timer options). Any of these sets you back about $40.
Silent reminders are great when you don’t have the big timers on the box wall…
Catalyst Strength
– Hang Clean [135] x 6 x 2
– Snatch Balance [95] x 6 x 2
– Push Press [125] x 6 x 2
MetCon
Every minute on the minute for 10 minutes:
– 100m row
– 10 pushups
No time for Endurance today
