Strength – Week of 9/28/15

Strength/Competitor WODs are returning. Before attempting this work, you should have strict pull-ups. If you are working towards your first strict pull-up you should be working on them several days per week. Here’s a great progression: http://boxlifemagazine.com/conquering-your-first-strict-pull-up/

This work is meant to be completed in addition to everything posted in the regular workout (i.e. mobility, strength/skill, WOD, core/accessory). If you are limited on time and can only choose a couple of items per week, choose the areas where you are weak.

Monday:
Back Squat: 6×6 @ 70% of 1RM

3 Rep Max Good Morning

Tuesday:
5×5 Power Cleans (touch-and-go; work up to a heavy set of 5; object is to stay steady and UB for 5 reps)

Weighted Pull-Ups: 5×3 (should be heavy but manageable)

Wednesday:
Back Squat: 7×5 @ 75% of 1RM

Sntatch Grip Deadlift: 5×2 (work up to 110% of 1RM Snatch)

Split Jerk from Rack: 5×2 @ 55% of 1RM from blocks (if you don’t have a current 1RM from jerk blocks, set one today and resume this cycle next week; jerk blocks go on top of jump boxes)

Friday:
Back Squat: 8×4@ 80% of 1RM

Weighted Ring Dips: 5×3 (should be heavy but manageable)

Saturday:
Back Squat: 10×3 @ 85% of 1RM

Bench Press: “21s” @ 55% of 1RM
If you don’t have a current 1 RM, set that today instead and do 21s next week

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  One thought on “Strength – Week of 9/28/15

  1. BritLuko
    September 28, 2015 at 8:17 am

    Cat, if we want to include strength in our daily workouts, but want to get it in within our one hour time frame, is there a designated exercise from this group we should work with?

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    • September 28, 2015 at 10:22 am

      This work is meant to be completed in addition to everything posted in the regular workout (i.e. mobility, strength/skill, WOD, core/accessory). If you are limited on time and can only choose a couple of items per week, choose the areas where you are weak.

      Meaning that this work is for someone who has more than an hour to work with. Consistent CrossFit workouts which at CFC consist of some Strength/Skill, Metcons, Mobility, Core/Accessory, will make you stronger and faster. That’s what you should do first and foremost. If you have 15 minutes extra to work with, choose your weakness, not your strength. My split jerk is weaker than my clean, snatch, or any gymnastics so if I had to choose, that’s what I would choose. But I’m also going to complete all the metcons and all the core/accessory and mobility.

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      • BritLuko
        September 28, 2015 at 10:53 am

        Okay, thank you. I know the 6amers are pressed for time in the morning.

        Also, we aren’t trying to be on the “competitor” level. It’s no secret that not many of us have pull ups or muscle ups. But the days in the recent past that had strength (notably squats) programmed, we really liked being able to spend time with a lift. We like to have a consistent but short strength portion as an inclusive part of our daily routine. We can pick and choose from those listed here.

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  2. September 28, 2015 at 11:41 am

    There is a skill/strength part of the regular WOD 2-3 times per week. However, for the general CrossFitter who is not a competitor, it’s not necessarily effective to have strength and metcon every single day. They stress this in both the Level 1 and Level 2 CrossFit Trainer seminars. Training for life and training for competition are two very different and distinct goals.

    The squat program that is in the Strength now is a specific squat cycle (one that someone much more knowledgeable than me came up with). If you are squatting just to squat I can’t promise you’re going to get the results you’re looking for. If you’re squatting to have fun and you’re having fun, then by all means, SQUAT! 🙂 But just keep in mind that there is a method behind the madness and if you’re modifying the madness it may not have the intended effect.

    It’s very important to have the strength and body awareness to be able to do a pull-up for many of the things we do, and in general, it’s necessary in life to have the strength to move your own body weight. If you can’t do a pull-up, and you have extra time, the extra time is best spent working on progressions to get pull-ups. There are lots of things that become easier and more efficient once you get pull-ups. It’s not just building the strength to do a pull-up, it’s awareness of what muscles to engage and when and how to engage them. Once you gain that awareness and control, many other things fall into place.

    However I also understand that you are here to have fun. I will stress again though, that it is not necessarily effective to do strength + metcon every single day, which is why strength is not always programmed. On days like today, the purpose was to have more in the tank to work on handstand push-ups and hang power cleans, since most, if not all, of our members report on the blog that they scale handstand push-ups. That’s why the rep scheme starts small and it’s an AMRAP.

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