4 Rounds for time of:
10 Goblet Squats (1.5/1 pood)
20 Russian Kettlebell Swings (1.5/1 pood)
800M Run
Strength Program 2.0
-Glenn Clarke
The last 16 weeks have been a great success for the CFC strength program. We’ve had people break through a ton of lifetime PR’s, both in strength movements and in some of our MetCons. The strength program is going to continue into the future, but with some changes. Anytime we start a new initiative we have to sit back at the end of it and assess what we can do better. A lot of the strength program will stay the same, but here is an outline of what’s going to happen for the CFC strength program 2.0:
Two different, but similar, programs. There will be a Barbell Group and a Dual Focus Group. The barbell group will be very similar to the program as it is now, but with less Oly lifting. The dual focus group will sacrifice some deadlifting and will do about half the accessory work in favor of Oly lifting twice a week. These sessions will have a coach dedicated to them to ensure that the Oly technique is of quality. This is the weakest part of our program as it is, people may be improving in their numbers on the Oly movements but the quality of the movements are not improving. Which should you do? I think that getting a 2x body weight deadlift is going to transfer to Crossfit as a whole than the increased Oly work, but talk to a coach if you’re unsure.
Second, instead of suggesting that everyone has a log book, we’re going to require one. Every AMRAP will need to be either taped or observed by a coach. After seeing the tape/ observing the set the coach will sign in your log book with the number of completed reps. This will hopefully improve the quality of movement displayed in the AMRAP which will lead to more carry over and more long-term growth.
Overall we’re very happy with the way the strength program is going. These subtle changes should improve the quality of the program and make the substantial investment that our strength program participants put in pay off all the more.
When does the Strength 2.0 program begin?
@Glenn – Just got that 2x BW deadlift so I’m ready for the dual program.
@ALL – Don’t forget that we have log books at CFC
Also, please “like” the CrossFit Chicago FB page. Once we hit 1,000 fans, we’ll make a major announcement.
CFC FB page
https://www.facebook.com/CrossFitChicago
Metcon: 27:41 Rx
I officially PR’d for being the slowest person in the 6am this morning.
Runs were consistently slow starting off as I twisted my ankle going into the first run. Immediately regretting how much I had to drink last night.
50 wall balls @ 50#
50 burpee muscle ups
1000 double unders
5000m row
TIME – 58:23
Broke this up into 10 rounds of:
5 wall ball
5 burpee muscle ups
100 double unders
500m row and cruised at just under 6 mins a round on the average
Unbroken double under rounds – 1,2, 4-7. Missed about 6 altogether and a few of those were because i hit a bench so not a real miss in my book. Fun to go long and look to keep these up maybe once a week or every other week so i’m comfortable. this i show i got started in crossfit back in ’08 doing 30+ min wods on Sealfit.com so it’s good to be back to my roots
So Alex, the scaled version of that would be:
125 wall balls @ 20#
50 burpees
150 Chest to Bars
150 Ring Dips
3000 single unders
5000m row
My body hurts just thinking about that.
50 wall balls @ 50#
100 burpee chest-to-bar pull-ups
1000 double unders
5000m row
Time: 64:3(something) (just under Alex’s cap of 60…er…65 minutes)
Broke up into 10 rounds
5 wall balls
10 burpee CTBs
100 double unders
500m row
This was really hard. Wall balls were quick singles; burpee CTBs were slow singles; double unders were broken up into sets of 2-4/round; rows were slow and steady(ish).
Wednesday – 11.4 – Strength – DL
1×5 @ #225
1×3 @ #255
1×2 @ #305
1×1 @ #345
1xAMRAP @ #365 – 1 rep
1xAMRAP @ #365 – 1 rep
Rough day on the DL. 3RM at the start of the strength program was #375, but weight felt heavy today.
Jerk: 2-2-2-2-2
185-205-215-225-235(2 rep PR), then 245×1
Didn’t have my wrist wraps this morning so worked my way up slowly and focused on technique bringing the bar back down.
Conditioning – 10 rounds, :30 rest
1 box jump @ “30
1 power snatch
1 box jump
2 hang squat cleans
1 box jump
5 rounds @ #145
5 rounds @ #150
Weight felt pretty light throughout–took a longer than :30 rest after Round 5 to add some plates. Fun workout.
Deadlift
1×5 @ 250
1×3 @ 300
1×2 @ 350
1×1 @ 375
1×1 @ 400
1xAMRAP @ 426, 7 reps
Metcon Rxd
25:10
Alex – You’ll be back later tonight for WOD #2, right? :o)
Metcon RX: 21:39
Great 7am class today! Nice to see so many new faces :)
I am very excited about getting Strength 2.0 under way. I had a lot of success with 1.0 and feel the upgrades are spot on. Can’t wait!
@ Jonny
What if we never hit 1,000 likes? Will this be shrouded in mystery forever?
Also, some of us do not play on the facebook machine, so “Like”
Follow Up:
If this is about a new pair of shorts that Reebok is coming out with, I am going to be most put out.
If you guys haven’t noticed. Melissa added another day for the CrossFit for Yoga workshop! See the Events section on the right.
4 Rounds for time of:
10 Goblet Squats (1.5/1 pood)
20 Russian Kettlebell Swings (1.5/1 pood)
800M Run
Runs weren’t as good as i would like. Long distance stuff just kills me. Went too hard on the third run and struggled the last.
22:57
Alison I’ll probably get some swimming in for wod #2 today actually. I feel fine after the hour long wod. You’re as strong as your mind will let you be so it’s all good as long as you don’t set limits on yourself
Travel week, met con at gym with 1/4 mile track. 23:25. Sluggish on 2nd and 3rd run, stronger on 4th
9am class after a double session yesterday equals major trouble!
I was wiped out after the warm-up
4 rounds of
10 goblet squats @ 1.5 pood
20 Russian KBS @ 1.5 pood
800m run
No idea my time but I was so delirious after the last 800m run I actually did 10 more goblet squats and 20 more Russian KBS!
The 800m runs destroyed me! I for sure was pretty close to 30 minutes.
Metcon RX! 22:43
Post: 1 min. plank holds *3
25 mile bike ride
Great seeing so many new ladies in the WOD class :)
Metcon: 25:07
25lb kettlebell
I could have run faster but I had too much wine/pasta last night. Serves me right. Plus it smelled terrible running by the trash trucks. Ugh :(
@JoeP – we’re only a few “likes” away and you could be preventing everyone from enjoying some splendid news. Join FB! Zuckerberg needs your money.
WOD Rx’d
25:56
The runs for me really sucked after yesterday’s WOD and a 2.5 mile run later yesterday. I didn’t think I was going to make it through the hip flexor pain after round 4.
Oh yeah-and those 2 glasses of wine last night didn’t help either… right Kesha!?!
Men only 9am class.
Metcon: subbed runs w/800m rows – 18:25(?)
@JoeP-
I hate to be the spoiler here, but I can’t hold it any longer. The big news is about me. You’ll notice that I won’t be at the box next week, it’s because I’m getting a JoeP styled hair transplant (big curly bouffant style hair transplant). All that ridiculing on the part of Chris has finally gotten me, I’ve relented. I hope you’re happy now, you double-under-less Houston living bastard!
Early run workout: the Pre
Noon class
Metcon RX: 19:34
Rich – buying hair doesn’t count, you’ll still always be a genetically inferior bald loser in my book.
@ Rich G.
You wish.
@ Jonny
At this point I am obliged to rebel against this “Extortion for Likes” no doubt this was some ill-fated bet with Rudy for a delicious cheeseburger or perhaps a organic fruit smoothie with honey, whey protein and a small dollop of full fat vanilla ice cream… but I digress, you have forced my hand!
I am calling on all members of CFC to not-like (dislike? I’m not on facebook so I do not know what the damned button is called) the CFC facebook page! We shall not be held down and fed information like some common dog! Most of us are human beings and we should… nay… DEMAND we be treated as such.
No longer will the tyrants of oppression and information-hoarding reign over us with promises of exciting new announcements that could very well change our existence! We are not whores! We are men and women who will stand up to tyranny and impose our voice, our demands and our will, the will of the people! Therefore I beseech thee good people of CFC, do not fall victim to the very trap that would consume your soul, FIGHT, FIGHT, FIGHT!
Aeternum in ignorantia
JoeP
P.S.
If someone would be so kind as to post my little ranting manifesto on facebook, I would appreciate it.
@JoeP – I just disliked your comment. When you have no idea what’s going on soon, you’ll know why. Deactivate your friendster account and join FB.
http://m.deadspin.com/5931003/of-course-bryce-harper-wore-a-suns-out-guns-out-tank-top-when-he-met-george-thorogood
Is the big news that we’re going to be sending Bryce harper a CFC tank soon? Our tank top is far superior.
4pm shift with Coach Randy
Tested 1RM for:
Back Squat: 240, 255(F),250(so close, F)
Bench: 215, 225(f)
Post: 1600m(7:45) 2 x 800m(3:41/3:35)
I skipped my de-load this week….week #16.
Thanks Woody, for the continuous spotting, for both Lauren and I during class.
28:18
Opted to go with 1 pood on this since I knew the 800s were going to destroy me. Rudy and Randy even took a gander at my yellow KB and gave a look like I still might have gone too heavy.
First 2 runs were surprisingly good, but lungs collapsed at the second half. Last run would have been my slowest; but tried to catch Brad and stay in front of Cameron… unsuccessful at both. Thanks for the push at the end, Cameron.
Strength 10.3–Conditioning Day
Did today’s metcon. 17:18. All 4 rounds felt about the same, which is good.
B1) 200 hip thrusts—100,50,50
C1) 100 Black Band Face Pulls—40,30,30
D1) 10 min Planks
E1) 4×10 kipping HSPU no rest
E2) 4×10 TTB rest :45
Did this one at home so that I can save my other 2 classes for the week to make up Monday’s and see what adventure Friday will bring.
Used a 30# kb for both goblet squats and Russian kb swings
Legs were NOT happy with the running today.
Time: 25:45. Felt SUPER slow on the running.
Any one interested in a 3 day lalapalooza fix?
Text me 8474128129
Metcon rx’d: 23: something
Took a break between the goblet squats & KBs but did all the reps unbroken. Runs were horrible, took me awhile to recover after this wod.
Metcon- 23:07
25# KB (or whatever KB was free)
subbed runs with 800m row due to some Achilles pain
25# GS and RKBS
800m
then 3; 400m
22:23? Only because I subbed 400m runs. I truly believe I would still be running right now (I went to the noon class) or I would be passed out down by the firehouse.
After I rolled in around the 9 minute mark after my first 800m I thought I might have to quit. Why the hell did I think I could do this?! So, I did the 400m runs. I think the “big dogs” thought I had caught up with them, but Oh no I explained..recovering, gasp! from a lung infection, gasp! You still won..not me….
WOD-
21:34
My first RX combined w/ unbroken reps. So, bully for me! Also, my splits were near even. I like running and KBs and the perfect weather and the sunshine and anticipate Rich’s hair extensions and that Joe P hates FB as much as me and the sunshine (again) that will give Rich’s extensions a wonderful “halo” effect. I also am a fan of run on sentences. Which reminds me of a long story…
Well, as they say you can’t have it all.
Had a great strength day Monday.
Tuesday was solid. Not great but didn’t make me feel like I had totally lost all my aerobic capacity.
However, today was a lesson in humility. A few lessons
1.) Don’t come in with a crappy attitude about how the metcon is going to suck. It will kill you before you start.
2.) After roughly 8months of strength training, don’t expect to run like you used to.
This was really rough for me. I have partly brought it on myself though, only doing 50-60% of the conditioning due to the length of some of the combined workouts. No more. During this next cycle, I will do better.
30 minutes something.
Yikes.
WOD Rx
22:21
Runs felt pretty good. Tried out pose running today, not sure I got the hang of it yet
Metcon 21:28 and damn happy about it. Classic CFC feeling of walking in with low expectations (sub 25 min was the goal) and walking out feeling great and having surprised myself with what I accomplished.
Plus CZ beat me, which is pretty damn awesome too.
Metcon Rx: 25:47
All squats/KBS were unbroken. Paced my runs big time. At one point Randy asked if I was okay. I couldn’t get the words “I need oxygen” out of my mouth, so I groaned and nodded “yes”.
As Alex said above so much of this is mind over matter. I know I can improve on that part in many areas. Anj – Definitely no more negative thoughts! I’m so glad you were in it with me tonight. You will get it back!
Every time I passed by the Hideout I contemplated joining the crowd. They seemed to be having a pretty decent time drinking their beer, but I opted to keep going :o)
Leaving for a trip, wanted to get my Deadlift and Press 1rm done today.
Apologies in advance to JVu- nothing personal, I needed someone as my benchmark, I chose you!
DL- I had high hopes, having set a #345PR a couple of weeks ago. Worked up to #335 pretty quickly, feeling good. Got #335, still feeling good. Loaded with #375, after asking Glenn for advice. My question went something like this “I just got a #10 PR at #355. Jonny got #365, I want to beat him. What do you think?” He told me “if you just want to beat Jonny go for #366. If you think you can get #375 then go for it”. 2 attempts at #375, got it off the ground the second time but I felt like I was giving up my back so I didn’t go all the way. Backed off to #365, at which point Glenn yelled “wait!” and proceeded to put the 1/4 fractionals on each end.
New PR = #365.5!! I took down JVu. Yeah!
Press- worked up to #135, failed that 3 times. Went down again, then worked my way back, got a tweak from Rudy and got my #135, which is a #4 PR. A gain of #15 over my pre-strength workout. Not bad, but I was hoping for a little more there. Special thanks to the Ambassador who hung around with me and coached me through that press.
Final note to Chris- I’m pretty sure that evolution has had humans losing hair and gaining coordination (ahem, double unders). Both measures have me as far superior to you, my hirsute friend!
wod rx 20:44, Glenn told me at the halfway point that I was free to get under 20 minutes, I laughed but then actually tried. Close but no cigar. Unlike Matsumoto I quickly abandoned any attempt at pose because it makes me slow (i will keep working on it).
Metcon rx’d: 20:47
These movements fell in my wheelhouse. Although losing 10+ lbs on my back squat earlier this week makes me think that I really need to focus more on strength…
So I did the WOD with a 25# KB.
First round unbroken
Second round 8/2 goblet squat; unbroken RKBS
Third round 5/5 goblet squat; 12/8 RKBS
Fourth round…I’m lucky I finished it.
32:06
Special thanks to Patrick and Coach Glenn for waiting as my slow a$$ ran up the ramp and back into the box.
I finished at exactly where I thought I would. It’s the running that does me in, specifically when we start going longer distances. :)
Rx 18:10. Thought this might maybe possibly could be a WOD where I could keep up with Brett Raz’s blistering pace. I was wrong.
4 Rounds for time of:
10 Goblet Squats (1 pood)
20 Russian Kettlebell Swings (1 pood)
800M Run
25:17
4 Rounds for time of:
10 Goblet Squats (1.5 pood)
20 Russian Kettlebell Swings (1.5 pood)
800M Run
RX: 19:40
Thanks to Jonny for one of the more awkward warm up drills today.
Metcon – rx’d
21:36
My goal was to get through all of the KB movements unbroken and just try to make it through the runs as well as I could. First two rounds felt great but the last two 800m were pretty brutal… all the idling fire trucks along the path didn’t help much either. Tried to focus on POSE as well but lost it in the third round. Managed the KB movements unbroken but got one no rep from JVu on depth on the squat.
Still in PT for shoulder tear, so did 20kg (1.25 pood) for russians.
10 goblet squats (1.25 pood)
20 Russians
800M run
4 rounds for time
25:47
I was slow on the runs, but I didn’t stop. I did want to quit on round three and four, but I just got out of that head space and put one foot in front of the other. I was done before I knew it! I’m getting much better and more efficient at the runs.
I didn’t stretch my right IT band well enough. I’m feeling tightness there when I walk, right by the hip bone. I’m pretty much tired of complaining about pain, but for some reason my right side just doesn’t want to cooperate. I’ve done extra stretching afterward to address these issues.
4 Rounds for time of:
10 Goblet Squats (1 pood)
20 Russian Kettlebell Swings (1 pood)
800M Run (subbed 800m row)
time = 22:59
This time should really be much longer as I didn’t properly sub my row. After it was over Glenn says, “so how was the row? 4000m!” WHOOPS! Only did 800m each round. Nevertheless it was rough. I really wanted to try to do all the KB movements unbroken but only was able to do that the 1st two rounds. Last two rounds the RKBS were broken up. Rows were brutal except for the 1st round (which gave me false hope that this WOD would go smoothly!). I owe myself another 800m at some point.
Got off the 15 hour flight from Hong Kong at 2pm and I thought I felt good despite a lot of red wine and not a lot of sleep. Came in for a workout at 6pm but I couldn’t imagine doing the 1RMs, so I did Wednesdays instead. After the warm up I started to realize that this might not have been the best idea. I fought through it though and hopefully I can get back to a normal seep schedule…
WOD Rx’ed: 19:03