I have had a lot of BHTers ask me what I think they need to work on between now and next years Open. Here is the secret to everything Crossfit...Virtuosity of Movement. Most of you already have a good Engine. Most of you can already lift heavy weights.
Here is how you fix the problem...When you come to the gym, get warmed up...Roll out...Mobilize...Put on your Nanos or whatev...Get psyched about the WOD...and then, right before you workout...Walk up to your bag or your locker...Open it up...Make sure no one is looking...now, lock your Ego inside.
There is this little demon inside of you screaming "Must Lift Heavy Weight" or "Must Beat That Guy". That competitive demon is good, as long as it does not hinder the Virtuosity of your Movement. Practice the fundamentals of Crossfit...Do that for a year. Screw cycles or programming or competition (not really...just do it for the sake of this arguement). Go back to the basics with all of your movements. When The Crossfit Open 2014 rolls around, I will guarantee a better finish than 2013.
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| The Hammer + Crossfit + Back 2 Back World War Champs = Virtuosity |
1. 5 to 10 minutes doing something from HERE
2. 2 Minutes of Tabata Shoulder Touches
3. Strict 5 Minutes of HS Walk practice
1 attempt at max distance HS Walk
Attempt a free standing HSPU
4. Kill a goat
Engine WOD
4 Rounds for Time
4 Squat Clean and Jerks (185/125)
6 Double Arm KB Snatch (2pood/1pood)
8 Burpee lateral jump over bar
10 Chest to Bar Pull Ups
Iocane WOD
EMOM for 5 Min
10 Kettle Bell Swings (3pood/2pood)
Grunt Work
1A. Glute Ham Raise 5 x 7
1B. Backward Sled Pull 5 x 25 meters HAP
1C. GHD Sit Ups 5 x 7
Walk from GHD to sled and back with no rest
Strength
1A. Bench Press 7 x 1 @ 90% strict 30 second rest
1B. Weighted Corn Cobb Pull Up 7 x 3 strict 60 second rest
4 Rounds for Time
4 Squat Clean and Jerks (185/125)
6 Double Arm KB Snatch (2pood/1pood)
8 Burpee lateral jump over bar
10 Chest to Bar Pull Ups
Iocane WOD
EMOM for 5 Min
10 Kettle Bell Swings (3pood/2pood)
Grunt Work
1A. Glute Ham Raise 5 x 7
1B. Backward Sled Pull 5 x 25 meters HAP
1C. GHD Sit Ups 5 x 7
Walk from GHD to sled and back with no rest
Watch the GHD video, most of you are STILL only doing back extensions
Strength
1A. Bench Press 7 x 1 @ 90% strict 30 second rest
1B. Weighted Corn Cobb Pull Up 7 x 3 strict 60 second rest
Oly Strength:
ReplyDeletePower Cleans - 3@150#, 3@160#, 2@170#, 2@185#, 3x2@195# (pretty sure I've never done 195# for doubles with Power Cleans, let alone for 3 sets).
Strength:
HBBS - 5@185#, 5@210#, 10@235#.
CG Bench Press - 5@135#, 5@165#, 8@185# (wasn't feeling it and no spotter).
WOD - 5 rds of:
5 Power Cleans 155#
9 TTB
13 Burpees
--8:38--
Still having to modify more than I'd like with the ankle, but it's getting closer and closer to at least 90% with everything but jumps and running/rope climbing.
Tabata shoulder touches
ReplyDelete5 minutes of handstand walks
5 minutes of box jumps (4x10, 24 inch box)
Engine Wod: 4 rds: 4 squat clean and jerks (125#)
6 KB snatch (1 pd)
8 Lateral Burpee
10 CTB pull ups
Total time: 12: 13
5 min EMOM: KB swings with 2 pd: 10 reps, 7, 6, 6, 10
Bench press: 7x1 at 105# (don't know my max) alternated with 30 Double unders rest 30 seconds between sets
Tabata Shoulder Touches - 20 every tabata so 80 total.
ReplyDeleteHS Walk practice
24 inch box rebounding, 4 x 10 unbroken
Engine WOD:
10:24
KB Death:
10 swings EMOM for five minutes. These felt much better today.
Grunt Work:
5 x 7 GH Raise
25 M backward sled drag 100# (too light)
5 x 7 GHD sit up
Some weighted pull ups, but quit because my hands felt like trash.