Recently in Metcon Category

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!

CANCELED DUE TO POOR WEATHER CONDITIONS: BLUE ANGELS ARE NOT LIKELY TO FLY!

Blue Angels Schedule

Interested parties meet at Embarcadero BART at 2PM, SUNDAY to run the 5K and watch the Angels.

As Many rounds as possible in 20 minutes:

5 C2B Pull-Ups
10 2.0/1.5P Kettlebell Swings
15 Push-Ups

Post rounds completed to comments.

Post time to comments.

Russian training:

Top 3x Push Press @ 200kg (441#)
Bottom: 55 kipping pull-up @ BW 260#

WOD 091007

100 double-unders
25 burpees
75 double-unders
25 KB swing 2.0/1.5P
50 double-unders
25 dead-hang pull-ups
25 double-unders
25 Thruster 115/75

Post time to comments