Thursday November 10, 2011

Bill Bull getting some serious air.

**Announcements**

• Get stronger: Today begins our second cycle of the strength program.  It becomes a little more interesting now because you've got some numbers to work with.   Just make sure you use them by clicking on the BS.5 link to see your loads and totals for the last time we did this.

• The plan: Here's a quick review of the plan for the next few weeks.  Just like last month, we'll do 3 days of strength work (squat/press/Oly lift), take one day off, then repeat.  For the squats and presses, the first two (3 day) cycles will be done with a 5 rep scheme, then we'll do two cycles with the 3 rep scheme, then one cycle with a 1 rep scheme.  For the Olympic lifts, we will go 3-2-1 instead of 5-3-1.  And like before, we'll finish each workout with an AMRAP set.  

• FYI: Our current strength programming is closely modeled after what is known as the "Wendler" strength cycle.  However, I've made some adjustments to better accomodate the demands of our more diverse CrossFit skill set, as well as the variety of training schedules of everyone in the gym.

• The AMRAP set: If you're not able to exceed the day's targeted reps (5, 3, or 1) on your AMRAP set by at least 2-5 reps, then you've gone too heavy.  In fact, it's even okay to shoot for 5-10 extra reps.  So take a look at how you did last month and adjust accordingly.

WOD

ROMIK

- SMR: quads/glutes

- pigeon 2 min/side

Strength

- back squat: 5-5-5-5-AMRAP; rest as needed

Compare to BS.5

Supplemental

- GHD raises 3 x 10; rest ~ 90 sec

MetCon

For time:

- 250m row

- 15 burpees

- 25 KB swings (70/53)

- 15 burpees

- 250m row

*Joey's time to beat: 3:26... and since we're on the subject, Josh Bridges' (the worlds 2nd fittest man) time to beat: 3:41.  

Post results and thoughts to comments.

Comments

[Roxan]

Bill Bull is my hero! Excited to be back from my business seminar and hitting the gym tonight!
Will also be posting a new recipe later today on the paleo blog!

[JK]

Strength: Back Squat 135# / 140# / 145# / 150# / 155# x 7 reps
Metcon: 5:45 RX

[JustinH]

Strength: 175# / 185# / 195# / 200# / 205# x 8 reps
Metcon: 5:32, 53# KB

[Sang]

Strength: 205/215/225/235/245x11
Metcon: Did not do
40 Body rows with 20 lb vest.

[Sully]

First day back with the back ... ended up at 155 for 10 and felt good -

Metcon - 4:09 with 53# ... and I'd just like to say ... ouch!

[Goog]

BS: 215/225/235/245/ 245x9
Metcon: 4:35
prediction on the metcon-- http://youtu.be/lSPNQ82Sq4E

[Kindra]

Didn't do much weight bc back is just feeling better and still feeling it out
MetCon 5:12 26#KB
Nice work Sully!

[Jeff]

Squats: 135,145,150,160,170 x21
Metcon: 6:55 rx

[Scott Z]

Squats: 125-135-145-155-165x12
Metcon: 8:18 rx

[Dato]

185/205/215/225/235x6

Metcon: 5:03Rx That really, REALLY sucked.

[Andrew]

BS: 225, 245, 255, 265, 275x10
Metcon: 4:38rx

[Rebecca]

BS: not much at all since I did a 2 hr run earlier today...AMRAP 68 # at 10 reps
MetCon: 6:33 26# KB (an improvement since last time I did 18#)

[Roxan]

BS - worked up to 165# for 7 reps
Metcon - 6:41 Rx

[Klempsun]

Strength: 185/195/205/215/225x10
Improved AMRAP by 3 reps at the same weight since last BS.5
MetCon: 5:09rx

[27]

BS: 195/205/215/225/235x16

MC: 4:37 Rx

[Eddie W.]

Strength: 235/245/255/255/265 (9)
Metcon: 3:46 RX

[BenE Hana]

Squat 185/195/205/205 AMRAP 210 x 10

MetCon: 4:42 53# KB