Why Every Day Shouldn’t be a MAX Day!

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Author: Bambi Panagiotis

 

Probably the best “P”(ersonal) “R”(ecord) celebration I ever saw was Hunner Huval’s recent snatch. Along with the jumping and hollering, he took off running ……. ran out of the garage door at CrossFit Breaux Bridge and in through the front door.  IT. WAS. AWESOME!

But not every day is a P.R. day. Not every day ‘should’ be a P.R. day or an attempt at one.  That’s not how it works.  Sorry guys and gals!  It takes a lot of lifts at lesser weights to get there.

Ever wonder why we train percentages?

First, when the goal is to develop maximal strength it’s essential to lift maximal or near maximal weights. While this doesn’t necessarily mean 100% of our 1Rep Max, it does mean that some portion of our training must include lifting loads at or above 90% 1RM.

Second, we must understand the importance of speed in relation to maximal strength. If we aren’t capable of accelerating quickly, then strength will be negatively affected.

Take, for example, the equation for force:

Force (F) = Mass (M) x Acceleration (A).

Greater acceleration leads to greater force, which leads to heavier weights being lifted. To train for improved speed one must use light(er) weights with the goal of moving them as quickly as possible. Generally, this requires some portion of our training to include lifting loads between 50% – 65% 1RM.  That’s why we program sets like Wide Stance Box Squats – 8 x 3 @ 60-65% 1RM.

As you can see, to optimally train for maximal strength we can’t just focus on lifting heavy.  We must also focus on lifting quickly.

Incorporating a wide variety of percentages with the consistent goal of moving weights as explosively as possible will lead to the best strength outcomes.  And who don’t want that?

#dohardstufffast

PATTYCAKE

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23 AUGUST 2017 PATTYCAKE

Training Intent

– Strength: Hang Power Snatches should be a moderate load for those comfortable with the movement. For those that are not, make sure you work technique with light loads.

– Metcon: Try to complete KB swings and Push Presses in as few sets as possible. Advanced athletes should shoot for unbroken sets, and intermediate athletes should shoot for unbroken on KB swings but 2 sets for push press. Recover on your burpees by getting a full-exhale on the floor.

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Weightlifting
Hang Power Snatch (from below the knee) (5×3)
This movements starts by deadlifting weight off the floor to standing, then lowering the weight below knee and setting up there for a 1 count
Hang Power Snatch below Knee: 5 x 3 @70%. Rest 90s.
Metcon
Pattycake
For Time

21-15-9
KB Swings (53, 35)
Burpees
Push Press (135, 95)

Masters & Teens: 115/75
10 minute time cap
Goal’s Gym
Metcon (No Measure)
Accumulate:
50 Banded Pull-aparts behind the neck
50 Bent-over rear lateral raises (light)

 

HONEY BADGER

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22 AUGUST 2017 HONEY BADGER

Training Intent

– Metcon: Each set should get slightly faster and this will come from starting slow on the rower and pushing slightly harder each round. You should only spend 60-90s on Double Unders otherwise you’ll need to scale volume.

– Finisher: Complete exercises post-metcon. This should not take longer than 10:00

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Metcon
Every 7:00 x 3 Sets:

Row 750 Meters
75 Double Unders
50 Abmat Sit-ups

– Record reps per set
– Every 50m = 1 rep so 750m is worth 15 reps
Finisher
Metcon (No Measure)
3 Sets of:
20 DB Walking Lunges
20 Russian Twists w. a plate
10 each arm Arm Single Arm DB Push Press

*Rest 60s between movements

 

NARF

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18 AUGUST 2017 NARF

Training Intent

– Strength: We are performing 2 weeks of Box Squats this cycle in addition to submaximal work. All sets need to be explosive and should be same set-up as last month. You should be able to go 5-10# heavier than last month, but this should not sacrifice bar speed.

– Metcon: This workout should be an all-out sprint. Thrusters need to be light and able to be done in big sets.

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Strength
Wide Stance Box Squat (8×3)
– Use 13-15″ Box.
– Ensure each set is done explosively +  sit back on the box.

8 x 3 @60%, every 60s.
*We will performing this again on Week 4.
Metcon
narF
For Time:

9-15-21
Thrusters 95/65
Pull-ups

10min time cap
Goal’s Gym
Metcon (No Measure)
Accumulate 100 Banded Pull-throughs + 50 KB Side Bends each side

Duck Fouble Unders

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Author: Josh Trahan

 

I hated double-unders for 4 years.

Double unders significantly decreased my standings in every CrossFit competition I was ever part of.

In 2013 they very nearly kept me from qualifying for Regionals.

The only word that adequately conveys my feelings toward them is raw hatred. Sure, part of it was because I could not do them well, but the other part was purely ideological. I could not justify their purpose. I imagined they were specifically designed to make otherwise fit people miserable. I could not power through them. I could not force them.

My custom jump rope handles actually sarcastically stated,

“Double-Unders are the truest test of fitness.”

A statement with which I wholeheartedly disagreed. But then I realized something.

CrossFit is one of the few fitness program that includes neurological adaptation as a requirement for success.

This means it incorporates skill. This means you can suck at it, and be good at it. This means it takes practice and this is what makes it feel sporty.

It also means that we must progress in skills such as Accuracy, Coordination, Agility, and Balance.

It turns out that double-unders are especially good at producing these skills, and it is an increase in capacity in these skills that transfer into the things we actually DO want to be good at.

An increase in Accuracy will help you hit the wall ball target consistently.

An increase in Coordination will increase your snatch and clean PR’s.

An increase in Balance will positively affect your overhead squats.

An increase in Agility will make all of your gymnastics more efficient.

An increase in all of these will keep you from tripping, falling, speed up your reflexes, and help you gain greater control of your individual muscles which is vital for performance.

In my quest for getting double unders, I experienced all of the above. And I have witnessed countless others experience the same.

While I still hate double unders, I have to admit there was no CrossFit movement that gave a greater sense of accomplishment once I got them!

Try these waves for practice.

1-2-1

3-5-3

5-10-5

9-15-9

15-20-15

And so on.

The trick to maintaining your sanity while learning double unders is to scale for success. Set yourself up for victory. No beginner should be attempting 50 double unders in a workout. Take smaller bites, take breaks, or just stop when you are having a bad day, and give yourself some time for your brain to adapt to your practice!