Friday, September 4th, 2009

Long time no see. Well we have started our new programming and so far it has been a hit. I believe the reason is because its planned out. I have planned out how the cycles are going run from week to week. I know in advance what everyone is going to be doing. I have periodized strength and the met-con. Now it’s still random but with a plan. This means that no one in the gym knows what is coming up and the met-cons are still highly varied, functional movements performed at high intensity across broad time and modal domains.

The reason I have implemented a sort of black box approach (some props to Coach Rutherford) is for three reasons. Firstly, I feel that our clients need more exposure, more often to the complex or weighted movements. Secondly, it will help everyone improve their strength levels which in turn will help everyone to move more weight in the met-con which will then allow greater fitness to be developed. Lastly, we can specifically hone in on scaling workouts to the point where they become prescribed for each individual. Now, this is somewhat science but mostly art. It won’t be optimal for everyone but will get close to giving everyone the best opportunity to reach their potential within a class setting.

So far, the majority of the gym has really bought into going hard for their three days and then religiously (now its only been one week mind you) utilizing the rest day. This is tough and there will be some that falter but if diet is decent and sleep is prioritized, it will ease the transition into this type of training. In other words, you will recover faster and last longer over the duration of the program. Sometimes, you just have to miss time here and there. We all do. This is okay but the real challenge is to prepare for your body and mind to handle the workload so that you never reach that point of needing to take substantial time off. How do we do this? By eating right, sleeping well, performing the movements correctly, and emphasizing active rest. Active rest being, playing sports at a lower intensity (recreational), applying ice and heat, massage therapy, dynamic stretching on days off, taking long walks on the beach (ha). In all seriousness though, this is the only time I condone long, slow distance. It speeds up recovery. Go for long walks. Go for a leisure swim or bike ride. Run a few miles at a slower than usual pace. This is good stuff and teaches your body, if you will, how to rid itself of waste products that are produced by high intensity output such as that which is performed within CrossFit.

I believe that those that take the challenge to step up their game and follow this program to the best of their ability, thus agreeing to eat better, sleeping more, and utilizing therapeutic modalities to speed recovery time, will see fantastic results beyond what they imagined. And I would also recommend, as mentioned earlier, to master the movements. I mean really master the movements. Don’t confuse a push press with push jerk. When a workout calls for push jerks, don’t be satisfied with half ass jerks that are really push presses. Watch a ton of videos of every movement we do and be the best that you can be performing them. With glorious technique comes efficiency and with that comes fast times because it is as Coach Rip says, great technique is the most optimal manifestation of strength that you currently have. Always work at becoming stronger but always utilize the correct technique.

Take that step. Don’t just step up to the plate, take a swing and actually hit the ball. This program will last approximately 11 weeks. Can you stick to it day in and day out? If I was a betting man, I would only bet on you if your nutrition improved, you got more sleep, practiced the movements, and made active rest/recovery a priority in your training.

Good Luck (and post to the comments of this blog if you aren’t a part of CrossFit Omaha but have decided to take the challenge and follow this programming)

And one more thing…………… College football, it’s about damn time.

Friday’s WOD (9-4-09)
Push Jerk 1RM – 247 pounds

Met-con:
5 rounds for time of
5 OH squats @ 142 pounds
10 burpees

Time: 5:15

Thursday’s WOD (9-3-09)
Rest Day

Wednesday’s WOD (9-2-09)
AMRAP in 20 minutes of:
15 Pull-ups
30 Pushups
45 Box Jumps (16″ box)

Rounds: 6 rounds, 15 pull-ups, and 20 pushups

Tuesday’s WOD (9-1-09)
Dead-lift 1RM – 445 pounds (pr)

Met-con:
15-12-9 reps for time of:
Thrusters @ 115 pounds
Jumping Ball Slams (emphasize squat) @ 20 pounds

Time: 3:26

Monday’s WOD (8-31-09)
Full Snatch 1RM – 201 pounds

Met-con:
4 rounds, each for time of:
400 meter run
2 minutes rest

Time: 1:14/1:10/1:12/1:17