Volume v. Intensity with Coach Felix

Today we get back to our weekly Coach guest blogs.  We kick off round two with an important installment from Coach Ryan Felix:

Volume vs. Intensity

http://library.crossfit.com/free/pdf/CFJ_2016_02_Volume_Hobart.pdf

“Crossfit programming thrives on intensity, not volume.” Which is a very engaging and truthful statement when it comes to all aspects of fitness.

Thinking that doing more is going to help you reach your goals faster is foolish to say the least for any general population athlete.

“Don’t mistake volume for intensity and end up training for 90 minutes at 60 percent when 60 minutes at 90 percent might have been more valuable.

Similarly, paying little attention to recovery is costly.” I know this doesn’t sound very motivating, but read the link above to find out more.

In other words, take advantage of the class you are in, rather than going through the motions of the class only to save yourself for the other hour workout you were planning to do after class or going heavier because that was the RX weight or movement.

Either of those is a recipe for disastrous movement patterns and not getting the proper stimulus that the workout was intended for.

Lastly, if you ever have questions during class, do not hesitate to ask you coach and if you have any questions anytime when I am around, I am always willing and ready to help!

Indeed Coach Felix’s guest blog reminds me of one of my favorite quotes, “you don’t need harder workouts, you need to go harder in your workouts.”


Wednesday’s Training:

CrossFit:

A) WOD: 6 RFT:

15/10 CAL BIKE
10 DEADLIFT (225/155#)

B) Core & Body Composition:

TWO SETS:

60 seconds of Plank from Elbows
30 seconds of Side Plank (Left)
30 seconds of Side Plank (Right)
Rest as needed

followed by…

ONE SET:
Hang to L-Sit from Rings x 50 reps @ 2111
(keep all reps smooth and controlled following tempo prescription)

followed by…

TWO SETS:
Alternating Single-Leg Cross Toes to Bar x 20 reps
Rest as needed

Fusion:

30 MIN CHIPPER:

100 SINGLE JUMPS or DUBS
80 M SHUTTLE RUN (8 x 10 M SHUTTLE RUN)
60 CAL ROW
400 M RUN
20 BURPEES
40 SIT UPS
60 WALKING LUNGES (total steps)
80 WALL BALL SHOTS
100 SINGLE JUMPS or DUBS

momWOD:

Strength, Technique, & Development:

A: BB Behind the neck Strict Press (2.2.2.2)* x 2 sets

B: BB Behind the neck PUSH PRESS x 3 Reps EMOM 5

C: OVERHEAD SQUAT x 5 Reps @ 4011; rest 60 sec; 3 SETS

WOD: 21-15-9:

DB THRUSTERS
BURPEES


Thursday’s Training:

CrossFit:

A) 16 MIN ALT E2MOM:
A1)Bent-Over Barbell Row x 10 reps @ 21X0
A2)Dumbbell Bench Press x 8 reps

B) WOD: on a running clock…
0:00-10:00: 3 ROUNDS:
200M RUN
10 ALT DB SNATCH

10:00-20:00: 2 ROUNDS:
500M ROW
15 DB THRUSTERS (50/30#)

at 20:00:
1 MIN MAX DOUBLE-UNDERS
1 MIN MAX WALL BALL
1 MIN MAX BURPEE BOX JUMP OVERS

Fitness:

A: PRACTICE – COMPLETE 30 REPS (rest as needed) at which ever level suits you:

L1 – Floor Seated DB Press
L2 – Box Pike Inverted HSPU (bent knees as needed, hands under shoulders under hips)

B: THE PRESS – AS APPLIED TO BARBELL

1: Strict BB Press – Perform 2 reps every 15 sec for 2 minutes (8 sets)
2: BB Push Press x 3 Reps – EMOM 6 MINUTES

C: THE PRESS* – AS APPLIED TO WOD

14 MIN AMRAP:

8 RING ROWS
16 DB PUSH PRESS*
8 PUSH UPS / ROLL UPS
16 BOX JUMPS / STEP UPS

spinWOD:

A) 1 minute ON/:30 OFF; 6 SETS:

Station #1: Assault Bike

Station #2: DB thruster

*Rest 2 minutes, then switch stations*

B) 12 min Alternating EMOM:

B1. 30 seconds on assault bike

B2.Plank hold

B3. Plank hold (other side)