WANTED! Has anyone seen this man?? If seen, please approach & tell him to get his ass to CFP.
STRENGTH
Push Press
5-5-3
WOD 3 rounds (Run 400m the first rnd, 800 the second, & 400 the 3rd)
10 Squat Cleans 70/50kg
15 Squats "front or back" 70/50kg
Run
Power Output
CrossFit is all about POWER OUTPUT. As coaches We are thinking about maximizing power output when scaling your WODs. Today for instance,When considering the squat clean, you should not be using the Rx weigh of 70/50kg unless you can pick it up every time as soon as it is done bouncing and have that set of 10 finished in about 1 minute to 2 tops . We don't want the weight to be so light that you can just crank out 10 reps without putting it down either. Too light means not much work was done and even though it may have been done quickly, the power was still low. Power output is equal to intensity, and intensity is the key to your progress. Scale workouts accordingly.
Post loads/time to comments
P.S. CAN AS MANY PEOPLE AS POSSIBLE BRING A WATCH OR TIMER TO THE WOD TOMORROW.. A DESIGNATED REST TIME BETWEEN SETS WILL BE NECESSARY. THANKS EVERYONE.
PPS.. DON'T STRESS IF YOU DONT HAVE ONE.
Push Press: 5-5-3
ReplyDelete70kg, 70kg, 80kg (All PB's)
WOD
Started of too heavy at 60kg made it through Squat cleans; then scaled back to 50kg for back squats and remaining rounds.
Time: 26:29
Push Press 5x50kg, 5x60kg(PB), 3x60kg. NoGox70kg.
ReplyDeleteWOD - Made it through just on 50kg.
Chose back squats. 19.38.
Everyone's work ethic was humbling.
Good solid session.
Thanks very much Glen for reinforcing the point about the metabolic conditioning.
Particularly timely after Sunday's blog post too.
The fundamentals help sort out what's going right. Cheers.
Push Press:
ReplyDelete5 @ 45kg
5 @ 45kg
3 @ 50kg (Failed)
Met Con:
17.20min (45kg for 2 Rounds & 30kg for 1 Round)