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Started By
Message
re: Daily CrossFit Thread: Workouts and other musings..
Posted on 6/5/18 at 10:24 am to Hulkklogan
Posted on 6/5/18 at 10:24 am to Hulkklogan
I am going to start asking without really begging.
2
Posted on 6/5/18 at 10:30 am to AlxTgr
Y'all don't have strength training before your WODs
We bench almost weekly during the strength section
We bench almost weekly during the strength section
This post was edited on 6/5/18 at 10:31 am
Posted on 6/5/18 at 10:54 am to AlxTgr
It depends on who you are asking. Maybe with Linda being programmed at Regionals, it’ll make affiliates stop neglecting bench.
Posted on 6/5/18 at 11:16 am to Salmon
Generally speaking, no. Geaux's programming is usually just some sort of warmup and a WOD, a little different than I've seen in other boxes, where it's usually a strength portion then a metcon. Geaux's is usually either/or, where some days are heavy strength-focused, some are heavy metcon focused, some are heavy skill focused.. and then sometimes there's one that blends it all together.. maybe once every other week?
Posted on 6/5/18 at 11:30 am to Hulkklogan
Same at my box. We are squatting 2x week for our current strength program. And it's rumored that we'll follow this one up with a another strength program that incorporates benching (barbell and dumbbells). But, day to day, there is definitely not a partitioned strength segment. Sometimes there is skill work (rings, handstands, etc). I find we aren't doing enough for folks that are wanting to develop those skills. Those movements show up in WOD's and hardly anyone has made progression on those movements since the last time they were programmed. We do spend 15-20 minutes on warmup and either plyo's and/or additional stretching-mobility. At my age (39), I'm on board with extra time on all of those.
Posted on 6/5/18 at 11:38 am to Salmon
quote:Almost always. That's generally part A. Here's the last few:
Y'all don't have strength training before your WODs
Push Press- 6 sets of 10-12 Reps AHAP
Superset with 10 Lateral Raise!
Back Rack Reverse Lunge- 6 sets of 5 Reps each Leg ascending in weight
Med Ball Bench Press- 6 sets of 10 Reps AHAP
Clean Pulls- 6 sets of 3 Reps ascending in weight
Push Press- 6 sets of 5 Reps ascending in weight
3 and 3’s- 6 sets of 3 Behind the Neck Push Press plus 3 Overhead Squats.
Deadlift- 15 min to find a 1 Rep Max
Posted on 6/5/18 at 11:40 am to LSUmakemewanna
quote:For me, this would include double unders, kipping pullups and toes to bar. Seems they occur too far apart to ever get good at them if you don't do it on your own.
I find we aren't doing enough for folks that are wanting to develop those skills. Those movements show up in WOD's and hardly anyone has made progression on those movements since the last time they were programmed
Posted on 6/5/18 at 12:43 pm to AlxTgr
once a week we have skills sessions during the strength time
it is when we work on whatever we need to work on, whether it be DUs, gymnastics, etc.
it is when we work on whatever we need to work on, whether it be DUs, gymnastics, etc.
Posted on 6/5/18 at 7:17 pm to Salmon
Thats why crossfit football now know as power athlete is such a good program. I might try to get back on it
today for strength was deadlifts
worked up to a 455 double, then pulled a 465 and 475 single
for conditioning
For time
10 working my way down to 1 for rounds
225lb sumo deadlift
toes to bar
95lb over head press
24 inch box jump
today for strength was deadlifts
worked up to a 455 double, then pulled a 465 and 475 single
for conditioning
For time
10 working my way down to 1 for rounds
225lb sumo deadlift
toes to bar
95lb over head press
24 inch box jump
Posted on 6/5/18 at 8:00 pm to StraightCashHomey21
Workout of the Day
"Double Grace"
For Time:
60 Clean and Jerks (135/95)
I was unsure if I could do it, but I gave it all I had and went for 95lb.
8:23 @ 95lb. Feels Goodman. Last time I did Grace I did it at 65lb and almost time capped
"Double Grace"
For Time:
60 Clean and Jerks (135/95)
I was unsure if I could do it, but I gave it all I had and went for 95lb.
8:23 @ 95lb. Feels Goodman. Last time I did Grace I did it at 65lb and almost time capped
Posted on 6/5/18 at 8:14 pm to StraightCashHomey21
quote:
10 working my way down to 1 for rounds
Is that a set of 10 for each then a set of 9 all the way to 1?
Posted on 6/5/18 at 8:16 pm to Hu_Flung_Pu
yea
so first round was 10 dl, 10 toes to bar, 10 over head press and 10 box jumps
second round was 9 then on and on
so first round was 10 dl, 10 toes to bar, 10 over head press and 10 box jumps
second round was 9 then on and on
Posted on 6/5/18 at 8:20 pm to StraightCashHomey21
Rough. Did you do an actual sumo or more of a sldl sumo? I'd be so tired from regular.
My coach made me do speed reps with my competition stance (sumo) for 8x2 with 525 and 45s of rest. I never thought I could do it but did and it really helped in my contest.
My coach made me do speed reps with my competition stance (sumo) for 8x2 with 525 and 45s of rest. I never thought I could do it but did and it really helped in my contest.
Posted on 6/5/18 at 8:23 pm to Hu_Flung_Pu
actual sumo
after the set of 8 i was completely smoked
after the set of 8 i was completely smoked
Posted on 6/5/18 at 8:37 pm to StraightCashHomey21
I bet lol my legs would be toast
Posted on 6/5/18 at 9:32 pm to Hulkklogan
Skipped today’s double grace.
Patella tendinitis wouldn’t have enjoyed 60 C&Js for time and I probably would have Rx’d it.
Bicep routine..
DB curls
BB Curls
Single incline DB curls with severely supinated grip
Standing zottman curls
Patella tendinitis wouldn’t have enjoyed 60 C&Js for time and I probably would have Rx’d it.
Bicep routine..
DB curls
BB Curls
Single incline DB curls with severely supinated grip
Standing zottman curls
Posted on 6/6/18 at 8:37 am to LSUAlum2001
Moved into the new crib last weekend, gotta get that garage gym set back up. I haven't worked out going on two weeks.
Posted on 6/6/18 at 9:53 am to Salmon
quote:
Y'all don't have strength training before your WODs
Our setup every day:
Warm-up
Strength
Conditioning (WOD)
Accessory
Cool Down
Accessory and cool down don't fit in the time slot so we just go over it at the beginning and complete it on your own while the next class it warming up. But yeah the strength portion is why we get to do things like bench that aren't great for CF WODs. Todays conditioning is running, rowing, and DUs, which I would normally be excited about but I'm afraid I'm gunna have a heat stroke
Posted on 6/6/18 at 1:19 pm to Pitch To Johnny
If anyone is interested i have the power athlete/crossfit football guide
its a 40+ page pdf with all kinds of good stuff including nutrition
their programs are no longer free anymore
its a 40+ page pdf with all kinds of good stuff including nutrition
their programs are no longer free anymore
Posted on 6/6/18 at 6:04 pm to StraightCashHomey21
Sure, I’ll take one, please. If nothing else my husband would probably enjoy it.
Today:
5 rounds
400 m
15 DB thrusters
100 single unders
Lots of cussing
Today:
5 rounds
400 m
15 DB thrusters
100 single unders
Lots of cussing
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