Monday 20121029 Workouts

Posted: October 28, 2012 by totactfit01 in Uncategorized

FOR THIS WEEK’S WORKOUTS, IT IS HIGHLY ENCOURAGED THAT YOU LOOK BACK ON THE WEEK OF 8TH TO THE 12TH OF OCTOBER AS WE WILL BE INCREASING WEIGHT BASED OFF THE WEIGHTS USED IN THOSE WORKOUTS.

OPEN:

Strength:

Pic courtesy of CrossFit Kansas City.  ‘Nuff said…

Back Squat  6×5, then one set  5+

NOTE: the + means hit AT LEAST 5 reps ont he last set, then keep going until you can’t

1min rest btween sets

Try to increase the weight you used on 8Oct

Post highest successful set to comments/www.logwod.com

WOD:

Barbell Complex

4Rounds For Time:

2 Deadlifts, 2 Cleans (full), 2 Push jerks, 2 Back Thrusters @ 155/125

1min rest

Post time to comments/www.logwod.com

Cash Out:

Banded Shoulder Stretch – 2 min ea side

Couch Stretch – 2 min ea side

COMP:

Strength:

Weighted Chin-up 6×5, then 5+

1 min rest between sets

 

Back Squat  6×5, then 5+

1 min rest between sets

Post highest successful set for both movements to comments/www.logwod.com

Try to increase the weight you used on 8Oct

WOD:

Barbell Complex

4Rounds For Time:

2 Deadlifts, 2 Cleans (full), 2 Push jerks, 2 Back Thrusters @ 175/135

Post time to comments/www.logwod.com

Five minutes rest then…

For Time

Turkish Get Ups with Kettle Bell– 3 rounds for time of 5 per side (1.5/1)

Alternate arms each rep

Post time to comments/www.logwod.com

Cash Out:

Banded Shoulder Stretch – 2 min ea side

Couch Stretch – 2 min ea side

Comments
  1. Melissa S says:

    I looked back at the WOD description and just realized that I didn’t take any rest after the barbell complex this morning. It looks like we were supposed to rest 1 minute between each set…
    I am curious about something… is there a method to the workout schedules? working certain muscles groups, certain days of the week? or a regular schedule of WODs that are cycled through? Thanks!

    • totactfit01 says:

      Melissa, good eye. Yes, originally we had scheduled there to be a minute rest between rounds, but we made a last minute change to remove it to try to push you guys a little harder as the goal of that day was “Time Under Tension”.

      Also, glad to see you have an interest in how we program the workouts. This shows me you are taking this seriously! 🙂
      We have an overall goal for all of you athletes and that is to improve your overall quality of life. And how do we do that? By improving you in the 10 general physical skills…
      1.Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
      2.Stamina – The ability of body systems to process, deliver, store, and utilize energy.
      3.Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
      4.Flexibility – the ability to maximize the range of motion at a given joint.
      5.Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
      6.Speed – The ability to minimize the time cycle of a repeated movement.
      7.Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
      8.Agility – The ability to minimize transition time from one movement pattern to another.
      9.Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
      10.Accuracy – The ability to control movement in a given direction or at a given intensity.

      The method we do that through CrossFit is with constantly varying our workouts, that are based in functional movements and do them at a high intensity tempo.

      But, as you and others have seen, we are putting a good amount into the Strength aspect of skills. As I have said before many classes, the reason for this is simple. Strength is the hardest of the skills to build, but it has an enormous effect on the rest. Without it, you limit where you can take the other skills.

      So, what we are going to do over the next few months is help build absolute strength in all of you. Our programming is set up to continually push you, the athletes to new achievements in strength while also improving the other physical skills.

      Our long term goal is that the strength piece will be set so the improvements will apply to the athlete who has been with us for over a year to the athlete who just came out of on-ramp. It will be a cyclical nature set in a way that pushes you, but will also allow you to recover properly and go even further.

      With that said, I do want to make a point, and this may not apply to you, Melissa, but I do want to mention it to all females who are members of the TactFit family. You all amaze me on a daily basis with the heart and determination you show, so I want to address an issue I hear is pretty common for you women. When I say I am going to get you strong, it does NOT mean you are going to grow HUGE MUSCLES or gain tons of weight. That misconception is just that, a misconception.
      From a science standpoint, women generally do not produce the amount of testosterone needed to pack on serious pounds.
      Also, to add weight, your food intake would have to more than double what it is right now.
      Lastly, our goal is not to build big muscles. It is to improve your quality of life. We want to make your muscle, joints, tendons, everything stronger not so you can flex in front of a mirror, but so you can pick up a box you need to move without throwing out your back, so you can jump over the huge puddle to avoid getting covered in mud and water, and (god forbid any of us are ever in this situation) to have enough torque in your hips to throw that knockout punch to a mugger.
      So, to all our females, don’t let the thought of “Stronger” scare you. Embrace it. Stronger = Fit.
      Coach D

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