28 May / 2017
“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”
– Coach Mark Rippetoe, Starting Strength
The OFF-SEASON is here! Meaning we will be focusing on strength, longer domain consistent aerobic endurance, skill work & cleaning up our technique and postures.
- This week we will be testing. DO NOT stress out if you don’t hit a lifetime PR – these numbers/benchmarks/tests are reference for use in upcoming cycle and will be reevaluated in due time.
- If during the cycle you feel that you are not working as heavy as others because you didn’t hit a very high 1RM, you should either round up percentages or add 5-10 pounds to your calculated weights throughout the cycle. This happens often and we do not want you to waste your cycle working under weight.
- Stay tuned for EXTRA WORK posted under Saturday. This may be done on Saturdays or at any point during the week that you have time. Be careful not to overload and do this on days that are particularly taxing for you.
- YOUR MANTRAS FOR THIS OFF-SEASON: “HEAVY, BRO!” AND “QUALITY NOT QUANTITY!”
- Bring knee sleeves on Wednesday and exercise self-control in complaining this week.
Monday, May 29
Memorial Day Optional: “Murph”
“A 1-mile run, followed by 100 pullups, 200 pushups, and 300 unweighted squats, followed by another 1-mile run. … In a nod to the workout’s military roots—it’s named for Lt. Michael P. Murphy, a Navy SEAL killed in action in 2005—CrossFit boxes around the U.S. host a Murph every Memorial Day.”
FRONT SQUAT: 1RM
1 MILE RUN FOR TIME (FOR TIME!)
100 Strict Abmat Sit-Ups
150 Air Squats
*Partition these reps as desired.
Tuesday, May 30
POWER CLEAN: 1RM
*If possible in class, have someone judge your performance on this workout.
Deadlifts 185/125, 155/105, 135/95
HSPUs: standard Push-Ups, with adequate mechanics, otherwise THEY JUST DON’T COUNT (or work for anything, for that matter). Do them properly even if you have to do them ONE BY ONE. If you are not sure, have a Coach or partner supervise the movement.
Wednesday, May 31
BENCH PRESS: 1RM
1 ATTEMPT: MAX EFFORT STRICT DIPS.
Rx: Rings, Scale to: Rings with a band, Matador, Matador with a band. PLEASE MAKE A PERSONAL NOTE of band color used and any other detail in progressions used, reps accomplished.
Rx: 400 m Lunge Walk for time
This is a classic crossfit.com WOD from 2009. It is mentally important to accomplish these things every once in awhile.
Thursday, June 1
5 Sets x 5 Reps, Dead Start (resetting properly and acquiring adequate tension before each one). You may build up across sets but FOCUS IS ON PROPER MECHANICS!! We must learn to perform this properly before going heavy.
3 x 8, pausing at the top like the guy on the video. Again, focus today is on proper mechanics, not on weight.
Plank Tuck Ups and Pike Ups with Ball 100-150 Reps, choose tuck or pike, depending on skill level (and lower back ease/ability to maintain hollow), partition as needed.
Friday, June 2
MAX 1 REP STRICT WEIGHTED PULL-UP – STANDARD PRONATED GRIP (DOUBLE OVERHAND)
Use bands to add DBs or KBs.
If you do not have Strict Pull-Ups yet, test this out today. Then do 3×5 Strict Pull-Ups with assistance (take note of band color or if working with partner).
1 ATTEMPT: MAX REPS POSTURAL STANDARD PUSH-UPS. These reps must be BEAUTIFUL. Snakey, Kippy, and Tricepy will not count. Even if your count is ONE. Use your knees if this is where you are at. Note about video: you do not have to finish in the gymnastics cat hollow at the top of the rep, just keep tight and straight.
Conditioning: Aerobic Capacity Test Vol. I
20 min. AMRAP
5 Target Burpees (6”)
7 Box Jumps
9 Russian KB Swings
*The goal here is to maintain a steady pace throughout the twenty minutes. No one movement should slow you down, so you should move, not quickly, but steadily for twenty minutes. Each round time shouldn’t deviate by more than 5% from the fastest round. We will benchmark this workout at the end of the cycle, so take note of where you did your Burpees and the weight of your Swings.
Saturday, June 3
Open Box 9:00AM-12:00PM
5km Row For Time
3-5 sets x 15-20 reps of Hip Extensions (incorrectly known as Back Extensions), if possible weighted. These may be performed on GHD (have a Coach help you with this, be very careful not to overextend at the top and have the padding adjusted properly, these should be a very controlled movement, not fast). You may also do these on a box with a partner.