"How do you like me now?"10 Turkish Getups (m=20/30, w=15)
15 GHD Situps
20 Barbell Lunge Press (combine a Lunge with an overhead barbell press)
-racked in down position, almost a single leg front squat, pressed overhead when student stands up (m=45, w=25)
-racked in down position, almost a single leg front squat, pressed overhead when student stands up (m=45, w=25)
500 M Row
L1 -4 rounds
L2 - 3 rounds
L3 - 2 rounds
11 comments:
Whew...this one looks rough...
this was the hardest one for me to date. L2 24:38 i think. the row at the end of the set really did me in. thanks kate for the help on the GHD's.
even I couldn't talk afterwards.
I was sore to start.. its been a tough week. 29something, almost 30 minutes
Did Level 1 in 27:15 with 30 lbs on the turkish get ups which prompted me to suggest a reduction in the get up weight. It was painful. Sometimes it's no fun being the guinea pig.
Taylor
o.k. Doug I just want you to know...I was done, exhausted, shaky, a little sick and pushed it as hard as I could. Your talk worked!! 26:something...sub knees to elbows for GHD
They say "What doesn't kill you, makes you stronger". Just hope it's true for this one.
Bob
They should be called "torture" get ups .....this one was tough. can't remember my time, didn't even want to get up from the floor when I was done!
Tina
Glad to hear all the positive (???) comments on this one. The challenge for (ALL) of US as athletes and students of CF is now going to be...
"How can I channel this intensity and effort across any duration?"
The challenge for you (us) is going to be to produce this much relative output at 5 minutes or at 45 minutes. To be clear...I am not talking about intensity. That will vary with duration. I am speaking about "OUTPUT".
In terms of wattage, Kilocalories, joules, etc... will you push out more watts in 5 minutes than you would in the 1st 5 minutes of a 30 minute event? SURE. But...I would suggest that the closer your 15 minute OUTPUT number gets to your 5 minute output number...the more FIT you are becoming.
Bring on any Questions/Challenges you might have!!! :-)
PS - Wednesday's 9:30a class asked for this WOD. We are just the messengers....
Doug this is my question
In doing the Monday WOD with 30 pull ups and 30 dips, or even Helen with 12 pull ups where the number of reps exceeds your maximum ability. Is it better to do
3x jumping which would be more work
or to do the maximum reps I can then rest and repeat
or what I have been doing and maxing out normal reps then going to jumping.
For example in Helen I would finish faster with jumping pull ups so my work output would be greater for that workout, but for a longer view would it be a better strategy to increase my strength by struggling through the required workout.
Great Question Joe! :-) Thank you for asking.
First, let me tackle a few "CF Laws" that seems to be present in any of our workouts. PS - I want to continue to challenge and test these...so this type of discussion is great!
1. In CF - Power is king. The more power your can 'hold' for time..the leaner, fitter, and more athletic a person is.
2. Form over function. Beautiful form IS CRITICAL in order to accept any power output or for a coach to accept any workout for time.
Side Notes:
-"Bad form" and "limited range of motion"... appear similiar to the naked eye - but are two totally different applications.
I am going to pick on Leslie...since she is on vacation right now. Example WOD:
Helen
400m Run
21 KB Swings
12 PU's
-as her coach..I KNOW she can get 3 PU's in a row. I also know that her goal is to get 12 consecutive PU's.
At CFHQ they have scientifically come up with a number of JPU's that they feel equates to regular PU's. They have done this through the formula of (force x distance) divided by time. Personally..I think it is pretty close as well. Joe...if you are ever interested in testing it...let me know. I think it would be fun to compare the two outputs. The theory is: If you do JPU's correctly...you are getting pretty close to the same power output as regular PU's.
To answer your question:
1. I like the way you are doing things. Get as many PERFECT form jumping PU's as you can...then switch to 3x whatever is left. I know you will get stronger doing this.
2. Initially, it is going to be tough to compare your times and Power Output to someone who is doing an RX'ed workout. The power output is going to be close...but in fact...you are doing exercises differently, so it is REALLY not the same WOD. Having said that..this is as close as we can get for those who need a Modified WOD. In truth, this is one of the things I LOVE about CF. An athlete/student with injuries, or who may be 'older' than a 20 year old stud, can still compete with the stud or studette, via discounts for modifications.
3. As any students' strength, cognative momentum (not even sure that is real!!!), and fitness improve, I have no doubt that their power is improving along with their form.
Joe, believe it or not, the biggest factor in limiting power output is form. If someone refuses to have perfect form they are basically asking to never increase power output. The result is they will remain just as fit as they currently are...with little to NO improvement. However, if they slowly work into the idea of perfect form...take for example the Air Squat...this will transfer into so many different areas of CF.
In our CF Coaching Certifications, we have been taught so many que's to look for in the Air Squat alone:
-Weight on Heels
-Low Back scooped out
-Hands above eyes in bottom pos.
-eyes looking at baseboard
-chest elevated
-knees tracking over feet
-butt back/knees over mid-foot
With just this one exercise, we could go into MOST affiliates and take out 50% of the student population. They would be incorrectly doing the exercise...by CF "standards". Applying the idea of form to all our exericises... will not only increase our students overall power, but extend their lives and ability to move forever.
Joe..great question. I hope I have answered it and not bored you to death. You are doing a great thing by focusing on your PU's. Push yourself to get 6 regular's and 3x on the left over's on each round. In your next Helen move the # up to 8...then to 10. Before you know it..you will have all 3 rounds at 12 PU's. Never let your brain have a break in allowing you to sacrifice form.
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