Next six weeks – Strength bias

WOD

Run 5k

or

Run 5 x 1k, 2 minutes recovery in between sets

Next six weeks at Thames CrossFit will be devoted to strength and power. We will use a template based on CrossFit Strength Bias (CFSB), designed by Jeff and Mikki Martin from CrossFit Brand-X together with Darrell “Bingo” White.

Four weekly classes (Monday, Wednesday, Thursday and Friday) will consist of a basic barbell lift followed by a short heavy MetCon (Metabolic Conditioning) workout with occasional longer ones springled in. We will also be working on the basic gymnastic movements like handstands, handstand push-ups (HSPUs), ring dips, muscle ups and other ring strength moves. There will be a weekend workout to support these four sessions.

The goal of this cycle is to see an increase in strength every week as measured by the following:

1. An increase in a 3-rep set from the previous week or a 3 rep PB
2. An increase in a 5-rep set from the previous week or a 5 rep PB
3. An increase in a single set of 10-20 reps

Metabolic conditioning is the heart of CrossFit and we are expecting considerable gains in your power output during this cycle and will be tracking your development through the gymnastics progressions every week.

Recovery is key for your success in this program. This means getting sufficient sleep (in an ideal world we’re talking about 9.5 hours but anything over 8 hours is good), sufficient calories (hopefully from clean paleolithic sources) and plenty of mobility work.

So get ready for six weeks of hard work. Come in, train hard and reap the benefits from your efforts. We’ll guarantee that you’ll come out stronger and fitter on the other side.

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Dangers of sugar

Rest day.

Here’s an interesting lecture on sugar. It’s conveniently divided to 9 snack size (10 minutes each) portions. You might want to eat which ever sugary treats you enjoy before watching this. You will not want to after the lecture.

Diane

“Diane”

21 – 15 – 9

100 / 75kg Deadlift
HSPU (Handstand push-ups)

Rest day

Active recovery.

Go for a long walk or bike ride. Then get that foam roller out again (what you haven’t bought one already?!) and dig into those tight tissues. Tomorrow is going to be another test day then next week we’ll start making you stronger.

CrossFit Total

Back squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

Three attempts per lift.

Your CrossFit Total is the combined load lifted on these three lifts

Rest day

Tuesdays and Saturdays are the dedicated rest days at Thames CrossFit. This does not mean that you can just slouch on a couch and watch TV though. Some good and simple ways to promote active recovery are low-level aerobic activities (such as walking or cycling), stretching, and self-myofascial release.

So go for a long walk and get out that foam roller or baseball.

Foam Rolling: Part I from Patrick Cummings on Vimeo.

http://journal.crossfit.com/2009/12/lower-body-maintenance.tpl (CFJ subscription needed)
http://journal.crossfit.com/2009/11/upper-body-maintenance.tpl (CFJ subscription needed)

Time for some testing before strength cycle

“HELEN”

3 Rounds for time

400m run
21 1.5 pood (24kg) / 1 pood (16kg) KB swings
12 pull ups

This week is going to be a test week. We’ll be hitting some benchmark Metabolic conditioning workouts and a CrossFit Total before starting a 6 week strength bias cycle next Monday.

We’re expecting you to give an all out effort throughout the week to establish a true baseline, leave nothing in the tank!

More information on the upcoming strength cycle to come at the end of the week..

Thursday

Despite the smiles, it really was a tough Wednesday WOD.

A:
Skin the cat, practise
10 minutes, record best unbroken set

B:
4 Rounds for time
400m Run
25 burpees

John’s first Muscle up

Congrats to John for getting his first Muscle-Up last week.  He’s been working on it for months and finally broke through with this determined effort.

A:

Deadlift
5 – 5 – 5

B:
20 min AMRAP (As many rounds as possible)
15 Double Unders
10 Pull-ups
5   Front squat 70kg/45kg

Pulling ahead

Griff pulling ahead of his mate Mark on the pull-up WOD on Monday night.  Welcome to Thames Crossfit Mark!

Workout for today

Double-under, practise
10 minutes, record total reps + best unbroken set

WOD:
7 Rounds for time
7 Ring dip
7 P. Clean 60kg men, 40kg women

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