9/27/2012

''Remedial Drag Factor & Newton Knows The Law'' (09.27.2012)



''Restlessness is discontent and discontent is the first necessity of progress. Show me a thoroughly satisfied man - and I will show you a failure."--Thomas Alva Edison








Warm-up Drills (09.27.2012)
Speed Rope x 2-3:00 (Cumulative)
2 Rounds of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
-Individual Mobility (5-8 Minutes)

''Remedial Drag Factor'' (09.27.2012)

Those that missed out on the Tabata Mayhem or Yesterday’s training are encouraged to embrace one of the following two options (Yes, those that want to partake are of course welcome to)
Option 1: Weighted Chin-ups (Supinated Grip) 5-5-5-5-5
Option 2: 3 Attempts to find: Current Max Wattage Row (10 pull limit)

Notes: 

Warm-up with 3 Rounds x 250m (Build up pace during each round)/Rest between each round until heart rate and breathing are perceived to have recovered as completely as possible. Using no more than 10 Pulls (minus a triple pull-start) determine your maximum wattage possible.
If you’ve never attempted this before or are in any way not completely confident with your rowing technique then allow yourself to only produce as high of a wattage as you can while still maintaining the proper mechanics (someone should probably ask Beimer if he still has a bruise from his last effort). Safety is paramount and efficiency is literally the key. Get some

''Newton Knows The Law'' (09.27.2012)

3-5 Rounds of the following workload, each timed individually. Rest between each effort exactly half the amount of time it took to complete the round prior.
Run 400m
Then…
15-12-9 reps each of
Bumper Plate Ground-2-Overhead (45/25lbs)
Knees-2-Elbows

Notes: 

If you’re feeling a little frisky then 'Game On', freaks! During each round/segment of the WOD you'll be looking to work as hard as you can, pushing your individual boundaries of intensity; Especially the run.
There’s guaranteed rest intervals in there, take advantage of it and build yourself up through a constantly accelerating pace over the course of each round, the mental objective we learned early on is simply this: Every step quicker than the one previous, focus on working harder until you can taste the threshold of what's possible immediately upon crossing the finish line; it won't remain a threshold for long with a work ethic that powerfully devout.''
We know everyone is pretty sore, it's been a ruthless week... as prophesized.
Some of our crew went and endured the Full Monty over the last three days, but some others also strategically scheduled a little leisure time for recovery into their weekly outline (You’ve chosen…Wisely); with that in mind the guidance for today will be to feel yourselves out and begin practicing a more in depth attention to exactly how prepared to perform your body and mind are compared to their sharpest/best state. It can be just as difficult to force a rest/recovery day and ease off a bit as it can be to come in and throw yourselves face first into the fires of a CrossFit WOD every day. I could go on an epically long tangent in regards to this specific point, but we’ll be talking in depth about the critical importance (its all that matters, actually) of recovering from the powerful training stimulus our athletes endure regularly when we kick off the Paleo/Nutrition Class next Friday evening.
'So, 3 or 5 Rounds?' 
Here’s a simple but potentially insightful example of how to put your training data to immediate and effective use:
Providing you are working to the limit of your ability, and are resting half the time for each work interval before the next effort; then you can feel confident in leaning on your data for guidance by comparing each round's result/time. For today's training we'll use a 20% limit as the Foul (CFE Slang) cutoff mark; in other words if you see your times are getting slower by more than 20% it’s time to back off for the rest of the day, focus on mobility and recovery, and let your flesh mend itself into something stronger than it was before. Simple? Good. Get some.

Mobility WOD



CrossFit Endurance Rest Day (09.27.2012)


2 comments:

lewis.robertdavid@gmail.com said...

I have to say that it was an absolute blast working with everyone this morning. The 5 am Crew set a pretty high standard for the rest of the community (Option 3) and everyone else certainly rose to the occasion. I really do enjoy my time working with everyone and seeing our athletes rise to meet each ruthless challenge we put in front of them. I am certainly going to miss this environment when I move to Oklahoma in a month's time.


"Remedial Drag Factor: Option 3"
Weighted Chin-up 5,5,5,5,5
40,44,49,53,58
3 Attempts @ Max Wattage Row (10 pull limit)
770/794/827

"Newton Knows the Law"
4:34 / 5:56 / 6:50


The 7 am class really went hard in the paint, so the PM crew needs to throw down their gloves and get to work. Afterwards, Mr. Joshhasnostache stuck around to WOD with me and we both earned ourselves some nice "Fouls" after our first alpha-tard round.

-Bert

Peter said...

Remedial Drag Factor # 1:
0-10-25-30 x 5

Newton Knows the Law:
6:23/8:04/8:10 35# plate

Bert - you are blathering.