That Posting Thing

Starting tomorrow, we'll be asking you to post your times on this website if you'd like to archive them. We're doing this for a couple of reasons.

1. Several of you have told me you don't really care to have a record of max lifts, run speed, etc. You want to show up and receive a workout that is dosed to create the kind of changes you've come to expect and enjoy. Note that I use the word "enjoy" to describe the changes, not the workout. I wouldn't want to contradict that ongoing expectation for "physical and psychological discomfort" that is the gauge for required intensity to take you to the next level.

2. It creates a place for a little more community. For instance, "read the numbers and worship my fitness, you bedwetters" as a blog entry would probably stir some level of interchange and relationship.

So, today, Jarrod and I have the entry - no sweat. Beginning tomorrow, if you want to chronicle your performance and refer back to previous performance, jump in with all 10 fingers.

What a crew - good looking, fit, intelligent and now also demonstrably blog saavy!

Threshold Mix: 11.01.31

From a 2003 study by Winnet et al, the threshold amount of training for effecting fitness in an unfit population looks something like this:

Cardiovascular Fitness Threshold Training:

1. 4 minutes of warmup

2. 3 minutes of cardio exercise at high intensity (70 to 80% max heart rate)

3. 3 minute cool-down

Strength Training: Six sets of resistance training exercises.

Two cardio fitness and two strength training exercise sessions per week for 12 weeks were sufficient to elicit fitness gains in the unfit groups: 13.4% increase in aerobic capacity and 34% strength increases.

Since you are not "unfit" - we'll modify it a bit, but still use it on Threshold Mix days with a 4 minute moderate effort, 3 minute heavy effort, 3 minute easy effort run followed by 6 exercises, in "chipper" workout format.

Here is today's workout.

Treadmill: 4 minute easy warmup run, 3 min max effort, 3 minute cooldown. Record your total ground covered in the 3 minute max effort.

Chipper: Finish all sets in the following sets of exercises (in partnered pairs) with the same weight on the bar

6 Push Press/Cleans

12 Power Cleans

18 Squats

24 Deadlifts

24 Pullups

24 Knees to Elbows

Caveat: Your weight for the first 4 exercises is the same (bar is loaded once). Rest when you finish your deadlifts to let your partner finish the lifts with the bar. Make your reps consecutive: do not stop or let go of the bar during the set, although you can "catch your breath" between each set when you have finished all the assigned reps. Consecutive means consecutive - estimate the weight appropriately.

Post your 3 minute max run distance, your bar weight, and whether you were able to do the pullups and KTEs consecutively or in how many sets. Post any modifications and scaling as well.

Link to the abstract on the study by clicking here.

Turkish Get Ups: 11.01.27

Turkish Get ups, not for time:

Reps: 100 minus your age and every rep counts as one (not double count).

CrossFit - Men@20K/Women @16K

SM - Men @ 12K/Women@ 8K

Post the weight you used and your reps. Compare to Nov 15.

Dead, Dip, Pullup - 11.01.26

Not for time, 5 rounds.

Deadlifts - 10/8/6/4/2

Max Pullups single set

Max Dips single set.

CF: Deadlifts: designate, from the start, one load greater than bodyweight and do not alter. Dips and Pullups are without jumping and without band assist.

SM: Deadlifts: designate, from the start, one load equal to or lower than your bodyweight and do not alter. Dips and pullups can be band or jumping assist, however any jumping assist must be followed by a 5 count lowering phase.

Score is a combination of deadlift weight (in Kgs) selected added to the highest total reps of pullups and dips in the same round. For instance, a 100Kg deadlift with 20 pullups and 20 dips as the best round gives you a score of 140.

Post your score and compare to Nov 17.

KB Run: 11.01.25

For time:

Run 3/4 mile

42 KB swings

21 pushups

Run 1/2 mile

30 KB swings

15 pushups

Run 1/4 mile

18 KB swings

9 pushups.

SM:KB is approx 15% BW (i.e. 200 lb person uses 35 lb KB)

8 lb dumbell touches chest at bottom of pushup, elbows straight at top

CF: KB to exceed 20% BW (i.e. 200 lb person uses 44 lb KB)

Clapping pushups

Post your time, level, KB weight and any mods.

Thrusters: Big Volume - 11.01.24

Trick with this workout is to utilize the jumping motion - DO NOT make this a squat and a push press or you will miss the opportunity to utilize the power of what is arguably the potentially strongest and most functional group of muscles in your body - your hip extensors.

For time:

150 Squat Thrusts

SM: use an empty bar.

Men: 20Kg Bar

Women: 15Kg Bar

CF: add 20 Kgs

Men: 40Kg

Women: 35 Kg

Post your time/scaling/mods & compare to Nov 22 or Sept 15.

Nancy on 2 floors: 11.01.20

For time, five rounds of:

1/4 mile run, run downstairs

15 Overhead squats, run upstairs

CF: Male @ 95#, Female @ 65#

SM: Male @ 20K, Female @ 15K (empty bar).

Post time, mods/scaling and compare to Dec 6.

Top Deck Triplet: 11.01.19

For time:

Lunge 2/3 lap, 21 burpees in North viewing platform, Lunge 1/3 lap, 21 OHS with DBs.

Lunge 2/3 lap, 15 burpees, lunge 1/3 lap, 15 OHS with DBs.

Lunge 2/3 lap, 9 burpees, lunge 1/3 lap, 9 OHS with DBs.

Finish with full lunge lap.

CF: 10% BW in each hand, keep the DBs in your hands for the lunges.

SM: 10% BW total, lunges are BW only.

Post time and any mods. Compare to Nov 16.

Deadly Pulls: 11.01.18

Not for time - strength development day.

Two step workout.

First, 5 rounds of

5 Deadlifts, increasing weight with last round at least bodyweight or higher

15 Pullups

Second, after completing that:

Deadlifts, single set consecutive (no bar release/no rest on ground) , max reps

Pullups, single set consecutive max reps.

Record max reps of deadlifts/weight used and max reps of pullups.

Jarrod's Triplets: 11.01.17

For time, 21-15-9 of:

Hang Power Cleans

Burpees

KTE

CF: Men 60K, Women 40K

SM: Men 40K, Women 25K

Post total time to complete. Compare to Dec 15 or Oct 25.

The Kettlebell Swing: American or Russian Style?

In the past couple of weeks, I've had 3 different people ask me about range of KB swings and advantages of overhead rather than traditional KB swings. It makes sense that I might not be the only person who is asked that question. I am a subscriber to the Catalyst Athletics Newsletter, and received this today from Greg Everett at Catalyst Athletics. It strikes me as the most rational and balanced answer I've read on this topic, so I'm sharing it here.

I want to address the swing in response to an email I got about it. Those of you who pay attention to CrossFit are familiar with the practice of continuing the KB swing overhead rather than the traditional level. The question I got was basically why do either, and is there any sort of injury risk or similar with the overhead swing?

Click here to be linked to Catalyst Athletics website for the remainder of the article.

If you don't already subscribe to Greg's newsletter, it is something I'd recommend you consider. Link to requesting the newsletter here, and home page link to his website - lots of resources and information there.

Snatch Practice - 11.01.13

Snatch Practice. Not for time - practice your form to dial it in tighter - numbers are really secondary with this workout.

Practice the posted Snatch Progressions first.

Then, snatch in sets of 10/8/6/4/2/1 reps. Permit recovery of several minutes between sets.

Post your 1 RM & compare to 12/8 and/or 11/2.

Miracle Mile Mix: 11.01.12

For Time:

Run 1/2 mile

21 Italian Twists with 5% BW

Run 1/2 mile

15 Italian Twists

Run 1/2 mile

9 Italian Twists

CF: 10% BW on Italian Twists

Sub 1K Row or 1.5 mile bike.

Post time and any scaling/mods. Compare to Nov 4.

Thrust/Pull/Burp - Sage - 11.01.11

Two stage workout.

First: 5 single push jerks with 40K men/25K women

(CF 55K men/40K women)

Then: For time, 2 rounds of

20 thrusters (same weight as above)

20 pullups

20 burpees.

Post time, level and any mods/scaling.

OHS & KTE: 11.01.10

Not for time. High volume, low speed strength day.

Pair Overhead Squats and KTEs as follows.

10/8/6/4/2/10 OHS

20/16/12/8/4/20 KTEs

Post your weight on the last 10 OHS - strategy is as follows - 10/8/6/4 is warmup. Go all out on the 2RM. Rest. Go all out again on the 10 RM with weight that you can barely manage on the last round. Plenty of rest between every set.

CF: Sub TTB for KTEs.

Post your final 10RM round.

Dead, Dip, Pullup x3 - 11.01.06

21/15/9 of:

Deadlifts - your bodyweight on the bar

Dips

Pullups.

CF group - for time. Record your time. It is critical however that you maintain good form, especially with your deadlifts. Proficiency in the exercise is far more important than speed, and in 2011 this will be a hallmark of coaching. Expect to be ridden like a rented donkey if your form isn't good. Not necessarily perfect, but it does need to be good.

SM group - not for time. Strive to do this workout without scaling and modification to any of the 3 exercises, no matter how long it takes. Post any scaling/mods you chose.

Longest Mile Mix: 11.01.05

Longest Mile Mix for time-

1/4 mile run

25 push-ups

1/4 mile run

25 KB swings (SM: W16kg M 20kg/ CF: 24Kg KB or 50# DB swing)

1/4 mile run

1-lap lunge - 70 yards (SM: bodyweight, CF lunge with 24KG KB or 2x25# DBs)

1/4 mile run

Dessert - Plank hold for total of 6 minutes, regardless of number of sets.

Post your time, category and any mods/scaling. Compare to 12/9 or 9/14. Also post number of sets it took you to get to 6 mins of plank hold time total.

Wall Street Journal and CrossFit

In the Wall Street today, you can read about one woman's move to CrossFit in New York City by clicking here.

As I read this article, I am reminded of a quote from Mark Rippetoe of Wichita Falls Athletic Club (more of his quotes listed here) :

The interesting thing is that everybody really already knows this, because there are few examples in life that don’t follow the basic rules of the universe, the ones that dictate the behavior of everything. One of the most basic of those rules is that, with the exception of the occasional lottery winner, you pretty much get out of an effort what you put into it. We’re all quite familiar with this reality, although we are often willing to believe people who tell us otherwise, about exercise and about life. The sooner everybody—both halves of the population—accepts the fact that effective exercise is more like training for athletics and less like lying around on the floor, more about performance and less about appearance, the sooner it will be understood that women really don’t need their own figure salon.

Clean & Jerk practice: 11.01.04

Not for time - strength development day.

Clean and Jerk for 5 sets: 20/10/5/10/20. Full clean and jerk with "double dip" - i.e. this is not a power clean, but a full clean with full jump, shrug, and pull under with butt return down to the ball with the bar racked. Grip on bar does not release for each rep in the set, so judge weight for each set accordingly. You can rest the weight on the ground and pause, but do not break grip contact.

Your second set of 10 and 20 reps should match the first two in terms of weight. The last two sets are simply prescribed to further overload or "super fatigue" a 5 rep max effort. Think of the progression as a two set serious warm up, then all out 5 rep set, then cool down (of sorts) is the 10 and 20 rep sets to drive it home.

One of the key goals of this workout is to help you develop the "pull under the bar" as you rack the bar. Power cleans are for another day.

Post your weight for your 5 reps in the middle - don't forget the double dip and the constant grip contact with the bar.

Dessert is the opposite movement of pushing: pulling with pullups: 20/10/5. Do your best to maintain contact with the bar for all reps per set, even if you are hanging on the bar recovering your pullup ability.

Wendy: 11.01.03

The first in the BBNB (Bruce'd But Not Broken) series of workouts. Tramps like us - Baby, we were born to run. For time.

3/4 mile run

9 burpees

1/2 mile run

15 burpees

1/4 mile run

21 burpees

SM group: pushups to fist height, jump sideways over 6 inch hurdle

CF group: hands off ground at bottom of pushup, clap overhead on every jump sideways over a 12 inch hurdle. Be explosive.

This is a new one - you'll notice that longer run distances are paired with decreasing numbers of burpees. You can finish this with less burpee work if you short your pushup range or skip the jump. You could. Or you could wrap your legs round some velvet rims and strap your hands 'cross your engine, run till you drop and never look back.

Click here for a lesson in all out effort.

Post your time and level with any mods.