Today we have part one of two part guest blog, each from a different coach.
Today’s is from Coach Tyler talking about the value of repetition. Even though CrossFit is “constantly varied”, this doesn’t necessarily mean you’re just playing the lottery with movements every day.
There needs to be an intention, a progression, and repeatability to measure our progress.
Here’s Coach Tyler:
“CrossFit is based on the premise of ‘unknown’ and ‘unforeseeable.’ Consequently, the concept that each workout needs to be entirely different every time has become quite popular.
This makes for exciting training and diversity each time you come to the gym, so who would complain?
However, there is still tremendous value in repeating the same movement/exercise over and over again. It allows not only for refinement and perfection of the movement or routine, but also allows for much more thorough data and measurement of improvement.
So while your training may be fun and diverse, you will still see repeat sections from time to time. Recognize this as an opportunity to seek perfection in place of entertainment and make sure to capitalize on the added value of recording your scores.
This way you can see the improvement in your performance each time around!
“Perfection is no small thing, but it is made up of small things.” Michelangelo”
Did you catch that last part about recording your scores? Be back here on Friday for part two, where Coach Bryan Felix takes a look at keeping a personal log book!
A) Strength, Technique, & Development:
15 MIN FOR 4-5 ROUNDS:
A1) DB BENCH PRESS x 8 @ 41×1
A2) 45 sec HOLLOW HOLD
A3) TABLE ROCK x 5
*fingers towards toes
B) 8 MIN AMRAP:
*every break = 30 DOUBLE-UNDERS
C) 400m FARMER’S CARRY:
COMPLETE 3 ROUNDS. YOU MUST DO ONE SET WITH RUN, ONE BIKE, ONE ROW:
3 MIN: STEADY STATE (10 M SHUTTLE RUNS, ROW, or BIKE)
30 SEC REST / TRANSITION
AMRAP 5 MINUTES:
5 Pull Ups
10 Push Ups
15 Air Squats
90 SEC REST
x 3 SETS (30 MIN)
** May scale “”Cindy”” to 3-6-9 rep scheme if needed
A) 3 SETS:
A1: Barbell Back Squat @ 40X1; 4-6 Reps (coach to count tempo); rest 30 sec (drop lbs)
A2: Barbell Back Squat x 12 Unbroken Reps (weight should be 40-50 % lighter than A1)
A3: Wall Ball Shots x 24 Reps; rest 60 sec
B) WOD: AMRAP LADDER 15 MINUTES:
1 BURPEE + 10 M SHUTTLE RUN + 1 KB SWING + 10 M SHUTTLE RUN
2 BURPEE + 10 M SHUTTLE RUN + 2 KB SWING + 10 M SHUTTLE RUN
….adding +1 Rep to Burpees and KBS each round. Runs stay the same.
A) 12 minute amrap:
15 alt db snatch (50/35#)
10 burpee to 6 inch target
8 min rest
B) 4 minute amrap:
18 clean and jerks @115/85 or 50% which ever comes first
amrap cals assault bike
6 min rest
C) 10 minutes to perform:
8 x RDL @~30-40% DL 1rm
rest as needed
12 x seated L-sit double leg lifts
rest as needed
*resting as needed because we want quality reps
Strength, Technique & Development: THE DEADLIFT:
Practice: 2 Reps E30SEC x 8 Sets – on coach cue (4 MINUTES)
Work Sets: 3 REPS E90SEC x 6 SETS (9 MINUTES) – adding weight
WOD: ON A 20 MIN COUNTDOWN CLOCK:
50 RING ROWS (!)
AMRAP IN TIME REMAINING:
30 KB SWINGS
20 M S.A KB WAITER’S CARRY (EACH ARM)
10 KB GOBLET SQUATS
A) 3 minutes ON/3 minutes OFF for 4 sets:
1st heat goes 1st, and the 2nd heat goes while heat 1 is resting. Each heat will do 4 sets
*Rest 5 minutes*
B) 1 minute ON/1 minute OFF for 3 sets. Rotate stations after movements
-Front leaning rest on rings
-Hip ups (dragonflies)