Recently in Max Effort Category

Fight Gone Cindy 080911 - Rooftop Paradise

WOD 091202

Clean & Jerk 3-3-3-3-3

Post loads to comments

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!

Bad Girl Open.   good girls tone.  bad girls lift.

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DIRECTIONS FROM IRONWORKS

Polly lifts at 1PM, Brooke lifts at 4PM

WOD 091018

11AM & Noon

Fun with strongman training:

Choose as many of the following as you can complete in one or two hours with plenty of rest in between:

Tire Flip 550# 10-10-10
Tire Fip 500# 10-10-10
Tire Flip 300# 10-10-10
Tire Fip 200# 10-10-10

Backwards sled drag, 50 feet, any weight from 135-505#+ 3 rounds
Pull-Through sled drag, 50 feet, any weight from 135-505#+ 3 rounds

Farmers walk, 100 feet, any weight from 90-450#+ 3 rounds (or use Kettlebells)

Atlas stone lifts 240#

Appolon's Axle Cleans, Snatches, Reverse Curls, etc 3-8 reps, 3 sets

Rolling Thunder Deadlifts, 1RM attempts

One arm barbell snatch & press 1RM attemps

Turkish Get-Ups 1RM attempts

KB Snatch max rep attempts up to 2.25P
KB Swing max rep attempts up to 2.25P

ETC - If you have ideas or toys, bring em'

Feel free to come for the entire two hours, but we have to end on time, so I can make it to the Bad Girl Open.

Andrea mid-WOD using men's weight (185/1.5P)

WOD 090521

Flex Strength Day:

Everyone:

3 Sets of 5 Weighted Pull-Ups/5 HSPU (or Max Rep) performed back to back, with rest as needed between.

Plus:

Option "A"

Deadlift 3-3-3-1
Press 3-3-3-1

or

Option "B" (Team CFEB and whoever else wants to)

Pick two slow or fast lifts you need work on and do four work sets of each. Consult with me for guidance if needed.

Post lifts, loads, reps, etc. to comments.

If you get this, it is a pretty safe bet you are drinking the Kool-Aid.

WOD 081219

Thruster 95#/65#
Pull-Up

Post time to comments.

Back Squat 10-10

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Something you might want to get familiar with (hint).