We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".
We suggest you do one of the following for rest days:
Rest!
- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between
-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming
-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.
-Make up a missed or other workout (equipment and space allowing).
We will also do a mini-metcon to get the blood flowing. Expect burpees.
Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.
For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.
Of course this is also a great opportunity to hang out and get to know your fellow CFEB'rs as well!
![Reblog this post [with Zemanta]](http://img.zemanta.com/reblog_e.png?x-id=1ce4132e-6392-42a9-b31b-055461c253c8)
WOD 100212
Front Squat 5-5-5
Post loads to comments
followed by:
21-15-9
Box Jump 24/20
C2B Pull-Up/Pull-Up
Post times to comments]]>
Brooke on her way to victory at the CFEB Throwdown
WOD 100310
Deadlift 5-5-5
Post loads to comments.
Followed by:
3 rounds
Run 200 meters
12 kettlebell swings 2.0/1.5P
Max Rep Deadlift 225/155
each round is two and one-half minutes long. Score is number of deadlifts. Zero deadlifts in any round = DNF.
Post deadlifts completed to comments.
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We will be giving 3-on 1-off programming another shot; every third day will be "Skills, Drills and Records".
We suggest you do one of the following for rest days:
Rest!
- Work on a weighted movement you are having issues with at low weights and low reps; deadlift, squat, press, bench press, Clean and Jerk, Snatch (or associated assistance exercises like clean high pull, etc). Suggested rep scheme:
--OLY lifts; 3-3-3-3-3-3-3 @ 70% of 1RM with at least three minutes of rest in between
--Power lifts 7-7-7-7-7 @ 60% of 1RM with at least three minutes of rest in between
-Work on improving co-ordination: double-under, kip without pulling, butterfly kip, muscle-up handstand practice, etc. Example rep schemes:
--Double Under: 10 sets of 50 singles working on making it as smooth as possible followed by 20 double-under attempts with three minutes of rest in between
--Freestanding Handstand: four sets one minute handstand hold against wall plus 25 freestanding handstand attempts with 3 minutes of rest in between
--Kipping pull-up: ten sets of 3 kips without pulling followed by 3 band-assisted kipping pull-ups with one minute of rest in between
--Muscle-Up: five sets of three ring dips plus three ring pull-ups plus three muscle-up attempts with five minutes of rest in between
--etc please consult Daniel or Max for assistance with programming
-Break a record! From this point forward there are three ways to get on the records board: break a record in class (or with Daniel or Max present), or get your effort on video at GWPC or Ironworks. You may also verifiability do it at a CFEB or CF HQ sanctioned event.
-Make up a missed or other workout (equipment and space allowing).
We will also do a mini-metcon to get the blood flowing. Expect burpees.
Doing the above, while it does not as obviously contribute to athletic performance as brutal hard work is essential for most people: skill acquisition is much more difficult when under pressure: if your deadlift sucks, you are not as likely to improve it mid-Diane or on a maximal set, as you are on a focused form workout, as above.
For an in-depth look at why sometimes boring, repetitive journeyman work is so essential, check out the book Talent Is Over-Rated.
Of course this is also a great opportunity to hang out and get to know your fellow CFEB'rs as well!
![Reblog this post [with Zemanta]](http://img.zemanta.com/reblog_e.png?x-id=2eb88b32-7726-4d1f-8a76-0ef3093b9ff0)
Throwdown results:
Men
1) Dusty - CF San Ramon
2) Nabil - CF Sweat Shop
3) Kevin - CF Moxie
4) Raphael - CF East Bay
5) Sam - Diablo CrossFit
Women
1) Brooke - CF East Bay
2) Lacy - Diablo CF
3) Teryn - CF Solano
4) Helen - CF Sweatshop
AMRAP in 15 minutes of the complex:
5 Deadlift 135/95
4 Hang Clean 135/95
3 Thruster 135/95
2 Front Squat 135/95
1 Shoulder to Overhead 135/95
Suggested scaling: 95/65
Post rounds completed to comments.
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Here is the format for the Throwdown, Saturday March 6th, 10-2PM, CrossFit East Bay at GWPC, 520 20th Street, Oakland Ca.
RAIN OR SHINE - dress appropriately
10AM - registration, workout explanation, heat assignments
Event One:
11AM
30 Burpees
30 C2B Pull-Ups
30 Deadlift 275/185
Run 6.2KM
Max Rep Burpees
40 Minute limit
Score is number of burpees done after completion of run.
Staggered starts every 10 minutes in groups of 12 (scaled athletes go last)
1PM
Top 5 Male competitors:
AMRAP in 15 minutes of the complex:
5 Deadlift 135
4 Hang Clean 135
3 Thruster 135
2 Front Squat 135
1 Shoulder to Overhead 135
130PM
Top 5 Female competitors:
AMRAP in 15 minutes of the complex:
5 Deadlift 95
4 Hang Clean 95
3 Thruster 95
2 Front Squat 95
1 Shoulder to Overhead 95
2PM - free bouldering or top-roping, anyone wishing to do the AMRAP can do so, until closing at 6PM.
