Monday October 17, 2011

Adam D. on the dogsled.

**Announcements**

Programming Update

• Today begins "Day 1" of a bit of a change in the programming, particularly in our strength development. Essentially there will be a more specific pattern to it.  This first cycle will be comprised of five 3 day training splits with a strength "off day" between each.  There will be two 3 day splits with a 5 rep scheme, two with a 3 rep scheme, and one with a 1 rep scheme.  When the cycle is finished, we'll take one 3 day split off and then begin the cycle over again.

• The movements we will be emphasizing for now will be back squat, press (military or bench), and the Olympic lifts.  

• In my opinion there are 3 keys to making any programmed training cycle work for you.  1) Consistency - for obvious reasons.  2) Focus and effort - if your heart's not in it, it won't work.  3) Journaling - record your numbers daily and put them to use.

• I will continue to work some "benchmark" workouts into the programming, but they won't necessarily be on Mondays for the time being.

• Don't forget, if you're truly interested in getting fitter, TRACK YOUR PROGRESS!  And who knows, there may be something really cool in it for whomever takes that to heart and shows the most progress

• The best way to track your numbers is to get a training journal, but if you don't want to do that I will also tag and archive each day by exercise and rep scheme.  For example, you'll find all the 5 rep back squat workouts under "BS.5", all the 3 rep overhead press workouts under "OHP.3", all the 5 rep bench press workouts under "BP.5", etc.

...okay, here we go.

WOD

ROMIK

- SMR 5-10 min

- pigeon 2 min/side

- OHS hold 1 min

Strength

- Back squat: WU-5-5-5-AMRAP; rest as needed

*Make the first set of 5 challenging but manageable, then add weight as you go and perform the last set as an AMRAP.  

MetCon

3 RFT:

- 20 pullups

- 20 box hops (24"/20")

Supplemental

- 20 Ab wheel roll-outs

- 3 x 10/side Single leg floor bridge @ 3013

Post results and thoughts to comments.

Comments

[Nick (A.K.A. Ryan Reyonlds)]

Ok here it goes...

Strengh:
Back Squat 8@165#

[JAM]

155# 11 reps MetCon; 7min flat rx.

[Jeff]

Strength: 205,215,225, 235 - 5 reps
Metcon: 8:07 rx

[Sully]

Metcon - 7:13 -RX (stepped down instead of jumped ...)

lower back tweeked so I didn't do the squats...

[James]

BS: 235 for 9 reps
Metcon: 4:26Rx

[Gaines]

Squats: 300# 11 reps
Metcon: 6:11

[Scott Z]

Strength: 205# x 5
metcon: 9:49

[Goog]

In Vegas at the Aria. Had to do squats on a "smith" bar--very awkward. 225 / 235 / 245 / 245x5
Apparently they don't like cf style workouts and don't have anyplace to do pull-ups or box hops. Did push ups and squats then 15 min. On a bike.

[27]

Strength: 135/155/185/215/225 x 8
MC: 5:35 Rx

[Sang]

Strength: 135/185/205/225/235/235 8 reps
Metcon: 9:48rx

[TC]

300# BS for 10 reps

7:37 rx metcon

[JK]

150# BS for 9 reps
7:18 RX metcon

[Jen]

Worked up to 120 and only got 4. Not feeling very strong.
Completed the metcon but did not time myself. I can get three pullups in a row now.

[andrew]

Strength: 135, 225, 225, 245, 245x12
Metcon: 4:36rx

[TC]

Gaines I'm about ready for another competition in say...3 weeks?

[Scott L]

Strength: 215/225/265/275/285 7 reps

MetCon: 5:18 Rx

[Eddie W.]

Strength: 185/245/285/320 - 265-14 reps
8:32rx - metcon

[Taylor]

Leaving a comment. I usually don't keep track.

110 x 5 back squat

metcon: 6:13 RX

[Lu]

BS:115/135/135/145x3

Metcon: 7:14rx

Taylor, you killed the metcon, sheesh!!

[Klempsun]

Strength: 135/185/215/225/225(7)
MetCon: 7:00 rx