Climbing WODs: March 2008 Archives
Kyle Rope Climb
WOD 3-21-08
Beginners:
5-5-5-5-5
Dumbbell Hang Power Clean & Push Jerk (each arm)
Intermediate:
5-5-5-5-5
Hang Power Clean & Push-Jerk
Advanced:
3-3-3-3-3
Clean & Jerk (should be able to Full Squat Clean and Jerk bodyweight)
"Optimal physical competency is a compromise, a balancing act; a compromise between not only conflicting but perfectly antagonistic skills. The manner in which you resolve this conflict defines the quality of your fitness and is the art of exercise prescription."
-Coach G.
"Blood On The Rope" by Yours Truly
I thought this workout could use 2 days to digest (We will do it Wednesday 3-19). Follow the link to the CrossFit national site to see what people thought about it.
"Tommy V"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
You may make the following subs:
Women: 95# Thruster
1 V0 redpoint, up and down climb = 1 rope ascent
1 V1 redpoint, up and down climb = 1.5 rope ascent
1 V2 redpoint, up and down climb = 2 rope climb
For those who cannot climb, the sub will be
20 Jumping pull-ups = 1 rope climb. This is not RX'd. Yes, that is 540 jumping pull-ups.
If you are going to climb the rope: DO NOT WEAR SHORTS! or wear LONG Athletic socks!!! Check out the video, at the end you can see the consequences of not protecting your ankles, and this was only 14 rope climbs, not 27! You have been warned.
Simply amazing underground workout video.
And for those not yet familiar with rosstraining.com, prepare to have your mind boggled. This guy's jump rope skills are, in a way, even more impressive than Buddy Lee's!
"CrossFit is in large part derived from several simple observations garnered through hanging out with athletes for thirty years and willingness, if not eagerness, to experiment coupled with a total disregard for conventional wisdom. Let me share some of the more formative of these observations:
1. Gymnasts learn new sports faster than other athletes.
2. Olympic lifters can apply more useful power to more activities than other athletes.
3. Powerlifters are stronger than other athletes.
4. Sprinters can match the cardiovascular performance of endurance athlete even at extended efforts.
5. Endurance athletes are woefully lacking in total physical capacity.
6. With high carb diets you either get fat or weak.
7. Bodybuilders can't punch, jump, run, or throw like athletes can.
8. Segmenting training efforts delivers a segmented capacity.
9. Optimizing physical capacity requires training at unsustainable intensities.
10. The world's most successful athletes and coaches rely on exercise science the way deer hunters rely on the accordion."
-Coach G.
Press Instruction by Coach Rip
Coach G. Push-Press Instruction
Push-Jerk Instruction
WOD 03-12-08
Beginners:
Push-Up 5-5-5-5-5
Dumbbell Press 5-5-5-5-5 (each arm)
Dumbbell Push-Press 5-5-5-5-5 (each arm)
Intermediate:
Dumbbell Press 1-1-1-1-1-1 (each arm)
Dumbbell Push-Press 3-3-3-3-3 (each arm)
Dumbell Push-Jerk 5-5-5-5-5-5 (each arm)
Advanced: same as above, but use a barbell that is 80% of your 1RM Press for the entire complex. For example if you can press 160# you will do all of the sets with 128# (round down to 127# or bring 1/2# weights).
Climbers:
Three Rounds:
Up and down climb a boulder problem two grades below your maximum ability three times without coming off of the wall. use the the same movement pattern up and down each time.
Rest three minutes between rounds.
"Vertical force translates well into rotational force."
-Coach G.
An Enduring Measure of Fitness: The Simple Push-Up: NYT
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