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Monday
Aug272012

Deadlift

Peformance: Work up to a 3RM

Fitness: Work up to a heavy set of 5. You'll be adding 5-10lbs each exposure for the next 5 week so leave some room to grow.
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As many reps as possible in 5 Minutes of:
Burpees!


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DL e1/6

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Strength Training Template For The Next 6 Weeks

Mondays: Deadlift 5s and Dynamic Effort Deadlifts
Fitness will do a Starting Strength style heavy set while Performance will work Dynamic Effort Squats with Accommodating Resistance. These will be performed every :30 for the 8 reps. We will also program in additional Hamstring work as assistance work on Mondays.

  • Fitness: 3-4 Warm-up sets and then 1 work set of a heavy 5 on DL. Linear progression for 6 weeks
  • Performance: 3 RM, 45%1x8, 50%1x8, 55%1x8, 60%1x8, 1RM

Tuesdays: Rest Days

Wednesdays: Conjugate Squats
Each week we will rotate to a different squat variant. Performance will add a little volume by doing a drop set at 80% after finding their heavy single for the day.

  • Fitness: Work up to a medium heavy 3x5
  • Performance: Work Up to a heavy single, then 80% x4-8 Reps

Thursdays:
Mix Modal Conditioning/Assistance Work
Emphasis on Dumbbell Pressing Pre-WOD. Hypertrophy Bias

Fridays: Rest Day

Saturdays: Low Bar Back Squats

  • Fitness 3x5 Linear Progression for 6 weeks
  • Performance Work Sets Across. 3x5, 3x5, 3x3, 3x3, 5x2, 5x1 Try to Add Weight Each Week. You'll do the same weight for all the work sets listed above.

Sundays:
Mix Modal Conditioning/Assistance Work

______________________
Snatch and clean and jerk throwdown from the CrossFit Tour Big Sky Event. Rich Froning's 290kg total would qualify him for the 2013 USAW National Championships in the 94kg weight class had these lifts been at a sanctioned event - video (285lb Snatch, 355lb C+J)

Svend Karlsen – Viking Power Documentary ATG

Reader Comments (24)

Today's Deadlifts with Thom were good... hit a 3RM at 270 and continued to hold my 1 RM at 275. Granted we did a few rounds working up to that.

64 on the burpees. I was really feeling the deadlift on my legs as I was trying to hop up to standing. ooof.

August 27, 2012 | Unregistered CommenterKeith W

Deadlift: 190x3, with the last rep looking very ugly. Thanks DO for the recommendation of rolling my right leg above the knee between sets. I wasn't feeling pain in my right knee exactly, but something was not right, and the foam rolling definitely helped it not become an issue. (I ran 15 miles yesterday so I'm not surprised my knees are unhappy with me.)

Burpees: 46, first 20 strict. I think I should have gone with knee burpees from the beginning so I could have gone faster instead of waiting for my arms to catch up with me. Oh well.

August 27, 2012 | Unregistered CommenterStella

6am with coach DO. Partnered up with another Dan and worked up to 405 on the deadlift, but chickened out of the triple after my first rep. I was sure 405 x 3 would be cake, but I just haven't been working them deads enough and it didn't seem smart to push it. On the bright side, David said my form wasn't too bad and that I don't look like a halloween cat any more. Progress! 81 burpees using my patent-pending partitioning strategy: 25/10/15/10/15/6.

August 27, 2012 | Unregistered CommenterBetz

Open Gym Strength Cycle last night...

Volume Squat: 290x5x5
This was a little brutal. 1st and 5th sets were good. The middle ones kind of sucked.

Intensity Bench: 212.5 x 3
PR for a triple. Thanks Coach Noah for the excellent hand-off and spot-on cues.

Chins: 6, 6, 6, 7
Wasn't feeling the chins. Did an extra set to make up some volume.

August 27, 2012 | Registered CommenterRob Is

Squat: 310x3x5
Press: 105x2x5, 105x10
Clean: 180x3x3

We're moving on up in the squats, not quite a deluxe apartment in the sky but we're getting there. Everything felt pretty good. Press was good, warming up I did not think I had 10 in the rep out but it happened. Clean felt as good as they have in awhile, don't really know where it came from but I'll take it. Bodyweight is at 196, being an adult male (200) is oh so close, yet oh so far.

August 27, 2012 | Unregistered CommenterMontgomery Brewster

Cloyde makes me realize how many movies I've missed out on.

August 27, 2012 | Unregistered CommenterStella

@Montgomery I am no longer an adult male. I weigh less than you.

August 27, 2012 | Unregistered CommenterJR

8am with DO.

pre-WU: 500m row (slow going this morning)

WU with 20kg bell and 4 chins. It was so humid this morning I was already drenched by this point.

Really good hamstring mobility with the straps.

DLs got soft in the back at times and were a bit more challenging than I was hoping they'd be. Was feeling a bit sluggish this morning. We'll see how things are next week.

[95x5, 135x5, 185x5, 205x5] 225x5.

Jumps could have been spaced better, or could have lowered the reps on the last WU set(s). Something else to keep in mind.

Pulled it together for the burpee AMRAP. 62, which I was very pleased with--very close to my 7min AMRAP total from when I tried the Open workout on my own.

August 27, 2012 | Registered CommenterRyan

That Froning and Bailey video is pretty crazy. The top tier is just getting way too strong.

Fun to see Orlando CLUSTER 305 after admitting that he was "hanging out, eating cheesecake" directly beforehand.

Really psyched for the new programming cycle and to get back into the group class group groove. Artis, I am looking in your general direction.

August 27, 2012 | Unregistered CommenterNoah

omgroborlando

August 27, 2012 | Unregistered Commentermichele

Tackled this WOD at 9am On My Own. Worked up to 355x3 on the deadlift. 345x3 went up easy. The first rep at 355 was a grind and the next 2 felt light. Weird. Notched 64 burpees on the AMRAP. Went out at a decent pace, got sloppy in the middle minutes, and then sprinted at the end. Happy with the result as I only got in the low 70s on the 7min version of this workout.

August 27, 2012 | Unregistered CommenterPeter

Abbott, thems fightin' words! (right? those are fighting words?)

August 27, 2012 | Unregistered CommenterChris A.

Worked up to 335x3 - had some trouble keeping my back set so I left it at that

87 burpees - focued on pacing was pretty successful at doing so

August 27, 2012 | Unregistered CommenterDan L

@JR

Less than me, too. Get it together, compadre!

August 27, 2012 | Registered CommenterJoe

Nah man, not fighting words- I want my bar buddy back!

August 27, 2012 | Unregistered CommenterNoah

@ JR. it's temporary. When I go back to regular programming/eating i'll be dropping weight like crazy.

August 27, 2012 | Unregistered CommenterMontgomery Brewster

@Montgomery by the way it's probably a better balance for me. Better golfer, improving squash, running, the mrs likes it, so it's all good. I am going to try to get in there this weekend, and start a bit this week on my own. still squats and deads as the big lifts. chins always. bench and press for sure, and might mix in some Jimmy specials for fun.

I'm glad that I took a little time off and mixed it up, and I am glad that I am playing sports. I haven't had this much summer fun in a very, very long time. I'll have to load up on some fish oil for the pain train that's about to run me over.

August 27, 2012 | Unregistered CommenterJR

clearly we should all eat more cheesecake.
amiright?

August 27, 2012 | Unregistered Commenterasta

305 x5 dead lift 72 burpees. is this 6 week thing different than what we usually do? 4 then crush then rest or have I not been paying attention well.

August 27, 2012 | Unregistered CommenterRonW

Took the 7pm class, but had a bad headache coming into it. A combination of not eating enough after 11am, being in the gym heat almost all day, and "turning it on" to teach classes really took the wind out of my sails. Started the Deadlifts slow, worked up to 285 and then got pulled into a conversation on the street for about 10 minutes and missed the rest of the deadlifts. Maybe for the best since I wasn't feeling the POWER.

Did the burpees, got 84 reps. Strategy was to start out hard and maintain as long as I can. Happy with my effort but felt like total hell for about half an hour afterwards. Still am not feeling right. A big meal and cold shower awaits..

August 27, 2012 | Registered CommenterDavid Osorio

Deads: 185x3, 225x3, 245x3, 275x3, 300x3

Barely squeezed out those last 3 after hitting 300 for a 1RM a couple weeks back, definitely strained but didn't buckle, can't wait to see what the next few weeks holds.

Controlled my pace a little too much from the start on the burpees, got 67 and had some gas in the tank at the end, so tried to push the second half of the cooldown jog to keep my heartrate up for the walk home.

August 27, 2012 | Unregistered CommenterTodd

DIY: couch stretch
curls 3x12 @ 35#DB

Deadlifts: worked up to 235x5. Felt heavy but do-able and there is some room for growth there. Goal is to add 10# each week. We will see how it goes... Heavy deadlifts tend to make me light-headed.

Burpies: 48. Went really fast in the last minute and had to run out and boot in the street after - at least it wasn't in the gym. Crossfit milestone? I choose to think so. Anyway, I think I just drank too much water during the warm up and lifts.

August 27, 2012 | Registered CommenterDoug Jones

NOONer with Fox after a couple weeks off being in beautiful Vancouver/Tofino and then catching up on work (and softball) last week!

DL: 55x5, 85x5, 105x3, 125x3... work set: 135x5
5min - Burpees: 54, all from the knees

posting the next morning. already so... sore...

August 28, 2012 | Unregistered CommenterWhit

DL:
135X5, 185X5, 205X3, 225X3, 245X3

Burpees:
50

Feel like I could've pulled more if I had just a liiiitle bit more time.
Glad I got to be lifting partners with Ms. Asta.

August 28, 2012 | Unregistered CommenterWhitney

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