General Fitness: November 2007 Archives

Here is what I am shooting for (see yesterday's post). Go Nicole!

It is one of my personal goals to achieve at least a few of the "elite" level benchmarks from the CrossFit North Skill Level List.

One of the ones I am working on right now is to perform 15 bodyweight overhead squats. I hope to do this by slowly increasing the weight I can do, and lowering my bodyweight, while creating a more favorable lean mass to bodyfat ratio.

Here is a scheme very similar to one I used to get a 21:20 Filthy Fifty. I will use this one to try to break the 20 minute mark next time it comes up. It would helpful to have a coach to keep you on the mark, but you could do this by yourself with a stopwatch with a big display. The key to a quick time on this workout, in my experience, is to arrive at the double-unders without being so winded that they are nearly impossible. If you find yourself unable to do them, sit down and wait one minute. Recovering is more efficeint than trying and failing over and over and over.

25 Box Jumps: 1:00
rest: :20
25 Box Jumps 1:00
50 Jumping Pull-Ups: 1:00
50 Kettlebell Swings: 1:20
50 Walking lunge: 1:20
50 Knees-To-Elbows: 3:00
50 Push-Press: 1:00
50 Back Extensions: 1:20
20 wall-ball: 1:00
Rest :20
20 Wall-ball 1:00
Rest: :20
10 Wall-Ball :30
Rest: :15
25 Burpees: 1:45
Rest: :15
25 Burpees: 1:45
Rest: :10
25 Double-Unders: :30
Rest: :15
25 Double-Unders: 30

Time: 19:55

Happy Thanksgiving Everyone!

There was a fair amount of interest in yesterday's post on partitioning. I don't have much time today, holidays and all, but I'll give you one scheme that should yield good results. I used the "intermediate" scheme for "Helen" yesterday with CFO athlete TC, he came in at 10:25, five seconds under the mark and a pr by almost a minute. He "liked" it.

Simple scheme for a "Linda" time of about 20 minutes:

Break up the sets of 10-9-8-7 and 6 as follows:

5/5
5/4
4/4
4/3
3/3

Take five deep breaths between everything: 5 DL, 5 Breath, 5 DL, 5 Breath, 5 BP, 5 Breath, 5 BP, 5 Breath, 5 Clean, 5 Breath, 5 Clean, 5 breath, 5 DL, 5 Breath, 4 DL, etc...

Then do everything unbroken, but continue to take five deep breaths between everything.

Here is a video from way back at CFO Mark 1 at the Oakland Karate Center. I was reminded of this yesterday when some folks did "Got Grip":

For time:
Deadlift, 15 reps
Rope climb, 5 ascents
Deadlift, 12 reps
Rope climb, 4 ascents
Deadlift, 9 reps
Rope climb, 3 ascents
Deadlift, 6 reps
Rope climb, 2 ascents
Deadlift, 3 reps
Rope climb, 1 ascent

There has been a fair amount of interest in the 3x5 schedule I posted on 11-13-08. I have gotten some questions about using different exercises.

Here is a list of exercises that can be used to good effect in the 3x5 schedule: use no more than 4 exercises performed one time a week each in this scheme: more volume will NOT equal more progress unless you are genetically superior in terms of strength development (a mesomorph).

Essential Exercises: Choose one for each day of the 3x5. These are the movements that will give you the biggest neuroendocrine hit.

• Deadlift
• Back Squat
• Front Squat
• Overhead Squat
• Thruster

Excellent Exercises: Choose one for each day of the 3x5.

• Bench Press/ Dumbbell Bench Press/ Weighted Dips
• Weighted Pull-Ups
• Hang Power Clean
• Sumo Deadlift High-Pull
• Press
• Push-Press
• Push-Jerk

Advanced Exercises. Use these in place of the "Excellent Exercises", above. You need to be able to do 3 sets of 5 unweighted first. I'll post on how to get there soon.

• HSPU/Weighted HSPU (need weight vest)
• Muscle-Up/Weighted Muscle-Up

Olympic Exercises: These can be substituted for the "Essential Exercises" if your focus is on developing power rather than limit strength. Use Dissimilar exercises (don't do Squat Clean followed by Hang Clean). Mix and Match (Day One: Deadlift, Bench Press/ Day Two Squat Clean, Weighted Pull-up).

• Squat Clean & Jerk
• Squat Clean
• Squat Snatch

There are, of course, many more permutations, such as the hang power snatch, etc. which could be used, but since the focus here is to build strength in intermediate athletes, let's keep it simple.

I have fielded a lot of questions about incorporating 3x5s lately (actually folks have been calling them 5x5s but that is not technically correct, unless you are planning on doing five work sets). If you are a beginner, you should just stick with CrossFit out of the box (national schedule WODs). However if you are an intermediate and feel like your strength gains are stalled, or are deficient in strength, you might consider 3x5s.

An interesting test to see if your strength is up to par with your other skills can be found HERE.

Because CrossFit is a generalized physical preparedness protocol, some would argue that specialization is not necessary. However it is my feeling that fixing body composition by removing inert metabolic material and adding lean mass, along with focusing on strength until all workouts can be done as rx in under 45 minutes will yield faster progress towards developing elite athletic performance. I don't yet have the data to support this conclusion, only my admittedly anecdotal observations. I might mention that such luminaries as Coach Rippetoe (pictured above) substantially agree with me. In fact I spoke to him about this scheme and he gave input into it and pronounced it sound. See Starting Strength (2nd edition) and Practical Programming for Strength Training. In addition a similar program was initally suggested by Coach Mike Rutherford In Performance Menu #3, and followed up on in Performance Menu #7.

You can find much more comprehensive information on strength programming in the above books, however if you just want a simple strength programming protocol that you can insert into your CrossFit training, I have created a very basic program that will focus somewhat on building better strength (and power) without tremendously compromising the other aspects of your training. It should be said that altering CF in this way will result in somewhat more strength gains and somewhat less gains in other areas in the short run, however if it results in you being able to perform as rx'd sooner than you would have been able to otherwise, it should function as a shortcut to better performance in CF. Please keep in mind that this program is designed to preserve most of the GPP benefit of CF while increasing strength more rapidly than might be possible using pure CF. Adding more volume, or doing this on top of CF might lead to overtraining, while this protocol should not, at least not quickly. Think long-term results, not quick fixes. Unless you are genetically superior your results will not happen overnight anyway.

Here is the program:

• you are going to warm up with the empty bar for one or two sets
• You are going to progressively warm up for 2-4 sets depending on how strong you are. For example if you are planning to squat 405 3x across, do 45#, 45#, 185#, 225#, 275#, 315# as a warm-up. If you are going to Squat 95#, then 45#, 65#,75# should be adequate.
• You are going to perform five sets of five reps per exercise
• The first two sets are going to be warm-up sets
• The last three sets are going to be work sets, at the same weight
• You are going to start at 80% of your one-rep max in each exercise in week one
• You are going to add weight each week, either 2, 5 or 10 lbs as long as you can
• If you fail to complete the 3 sets as rx you will repeat the next week at the same weight
• You are going to repeat this protocol as long as it yields results
• You are going to stop doing the protocol when you fail at your target weight three weeks in a row.

So let's say you have a 100 lb shoulder press 1RM and you want to improve. In week one you do 3x5 @ 80 lbs. In week two you do 3x5 @ 85 lbs. In week three you do 3x5 @ 90 lbs and fail. In week four you do 3x5 @ 90 lbs. In week five you do 3x5 @ 92 lbs. In week six you do 3x5 @ 94 lbs. This should yield a new 1RM of 106 in the shoulder press. Continue as long as you are getting results, or until you have reached your target.

Simple 3x5 Program for CrossFit:

• Day One: 3x5 Deadlift, 3x5 Push-Press
• Day Two: CrossFit
• Day Three: CrossFit
• Day Four: Rest
• Day Five: 3x5 Squat, 3x5 Hang Power Clean
• Day Six: CrossFit
• Say Seven: CrossFit
• Day Eight Rest
• Repeat

This program can be repeated as needed. Of course other exercises can be used instead, but I would not recommend doing more than four exercises with this scheme. Other exercises that will yield good results are compound, multi-joint movements such as the Push-Press. Remember, this is a way of adding strength without too much sacrifice in metcon,etc. You should still be getting faster, etc. If you use this protocol I would be interested to hear about your results:

Contact Me.

A wonderful, even essential piece of equipment for CrossFit, is a five foot length of PVC pipe or wooden dowel. These are great for performing the Olympic Lifts. While the lifts perhaps make more sense when performed weighted, being able to do them with a light weight is a great way to learn proper form. In fact Coach G. calls adding weight to fix a movement "painting a dirty car". Some things you can do with a dowel:

• snatch
• clean and jerk
• Bergner warm-up
• shoulder dislocate
• flagpole strech
• deadlift
• press
• push-press
• push-jerk
• thruster

Here is a surprisingly hard workout you can do with just a dowel:

Broomstick Mile

With a broomstick complete the following:

• Back Squat X25
• Front Squat X 25
• OHS X 25
• Run 400 M
• Shoulder Press X 25
• Push Press X 25
• Push Jerk X 25
• Run 400 M
• Hang Clean X 50
• Run 400 M
• Snatch X 50
• Run 400 M