Nice Jerk!
This last month has seen a shift in CFSB’s programming towards more strength based hybrids. You may have wondered why we programmed 1 rep max (1RM) some days and 5×5′s or 5×3′s others combined with a met-con cash out. If you have managed to hit most of our hybrid days, you may have noticed a trend towards prescribed weights (based on your 1RM) and rep schemes that have increased in difficulty over the last month. For example:
- The first week of the month, we front squated 5×3 @ 80% 1RM and in the third week we did 6×3 @ 90% 1RM.
- We back squated 5×3 @ 90% 1RM the second week and 5×5 @ 90%1RM the fourth week.
- We have been working the shoulders…a LOT. I think it’s safe to say that across the board, we could ALL use more work in this department.
These hybrid workouts have proven to be quite an effective method in increasing strength and power while still ramping up overall met-con performance. Take care in tracking your progress in both the heavy lifts as well as the met-con portions. We’ll be putting the programming to the test in the very near future with some 1RM in back squats and front squats, as well as Dutch’s affiliate challenge.
WOD 07.28.09
Box Jump (max) 5×1
AMRAP 12
5 C2B Pullups
10 Pushups
15 Box Jumps
43″ box jump
4 rounds…dont ask why
i also found pictures of simon training for the total-off…this is him pulling a 409 lb deadlift yesterday
http://images.townnews.com/delcotimes.com/content/articles/2008/11/11/news/doc4919060f9c6783452557642.jpg
im gonna need to get into the gym for this workout. i ran 2.1 miles though in 14:13
LOL!!
matt: OMFG i cant stop laughing
holy crap, matt, that’s an awesome photo!!
aaron, you better post your box jump!
ruth, why are you trying to rub it in my face?
i’m going to hell for that one
41-44-47.5-49-51(failed)
Boxjumps: 24-30-34-36-38
8 rounds +4 pushups
36-40-44-47-51F-49
8 rounds 1 pull up
48-51-53-54-57(f)
9 rds + 5 psu
couldn’t do max rep.
8 rds + 2 box jumps
36-40-44-47-51F-51F-51F
6 rds +6pu
30-32-34-36-38-40F (comedy!)
26″ box, 6rds + 7 box jumps
Niiiiice job, Chip. Aaron, if you don’t post, you owe burpees tomorrow!
I can’t remember all jumps, the last one at 54″
and 7 rounds, no burpees!
7 rounds + 4PU