CrossFit East Bay WOD @ BIW 091128
3X ME OHS @ 95/65
10 Minute Litinov Thrusters 95/65
Athlete-Torturer Masseur, Ed Rockowitz, prominently featured in .com video today.
WOD 091128
3 Rounds for Max Reps:
Overhead Squat 95/65
Rest 3 minutes between efforts.
Post reps completed on all three rounds.
Followed By:
Every minute on the minute until failure:
95 pound Thruster, 5 reps
Sprint 75 meters.
Post rounds completed to comments.
If you are paying attention you may notice that today's programming is a little different from what we have been doing. This sort of training (brief intense efforts, both ME and metcon back to back) will become more of a staple after we finish this training cycle in January.
This is my take on old-school roots CrossFit as first envisioned by Greg Glassman in the seminal CrossFit Journal Article, "What is Fitness and Who is Fit" from October 2002:
"One of our favorite workout patterns is to warm-up and then perform three to five sets of three to five reps of a fundamental lift at a moderately comfortable pace followed by a ten-minute circuit of gymnastics elements at a blistering pace and finally finish with two to ten minutes of high intensity metabolic conditioning."
Most of my influences and 3/5 of the top Affiliate Cup finishers use this type of training. CrossFit Central posts mostly metcon, and CrossFit Calgary uses a MEBB-type template of the kind we are using now (40%+ ME).
CrossFit Oakland (Mike Minium, L3)
CrossFit Virtuosity (Keith Wittenstein, L3)
Optimum Performance Training (James Fitzgerald, Winner 1st CF Games)
Catalyst Athletics (Greg Everett)
Northwest CrossFit
CrossFit Central (Jeremy Thiel)
CrossFit Norcal, 4th Affiliate (Robb Wolf)
CrossFit Calgary
CrossFit Invictus
James Fitzgerald AKA "OPT" gives recommendations for PW0R ratios based on body comp:
post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/25g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 30g prot/10g carb
12-14% - 30g prot/20g carb
below 12% - 30g prot/30g carb
eat a balanced PFC meal 60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)
I'm not endorsing this of yet, but it is interesting: not sure where he is getting this from. For now I am still recommending Chocolate Milk PWO for recovery. Yes, that's right, guilt-free chocolate milk!
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Categories
CrossKitchen , Max Effort , Metcon , Nutrition , WOD0 TrackBacks
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3X ME OHS @ 95/65
10 Minute Litinov Thrusters 95/65.
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Example: For "Tabata Something Else"
Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
OH Squats w/65lb = 15-15-11
Metcon workout:
7 Rounds Rx
I had a hard time with this one. Being sick and taking two weeks off didn't help matters. I'd say this was definitely harder than Fran for me.
I really liked this WOD, Litvinov as a historical precedent was interesting. Max felt the WOD needed adjusting. I suggested we needed a way to motivate a more serious commitment to the sprinting portion. Max felt my ideas were too complicated. So, just on a whim, I decided to E-mail my ideas to David Castro. Wow, he got back to me in a new york second telling me how brillant my ideas were.(although he reminded me that all my ideas were the property of "Crossfit" corp.) He said I was probably the most brilliant and original crossfit theorist he had come across in the last hour or hour and a half. I told him Max didn't think that highly of my ideas. He assured me that there where in fact no crossfit trainers in the entire world named "Max" At first I was confused, but then slowly, slowly I began to understand.
OK Bill - Let's hear your idea, since DC thinks it is so brilliant.
Dozzinator
OHS @ 95# 24-17-22
I was not happy with the Litinov Thruster WOD - I experimented with a slightly different protocol
5 Thruster, 95 pounds
Row 100 meters
5 Rounds.
This is a lot better. 10 rounds would be killer.
OHS @ 95# - 19-21-9 = 39 total
7 KB Swing, 2.25 pood
Run 75m
19 Rounds
12 KB Swing 2.25 pood
Run 75m
1 Round + 5 swing
Going from 7 to 12 reps after 19 rounds quickly ended my progress
OHS @ 95# - 21-19-9 = 39 reps
Litinov sub:
7 KB Swing 2.25pood
run 75m
19 rounds
12 KB Swing 2.25pood
run 75m
1+5swings
Moving from 7-12 ended my progress quickly :o)
overhead @95 16-14-9
I think I did 8 - 9 rounds. I lost count.
I like the Litiov work out.