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13 thoughts on “Wed, Jul 23th”

1. Where’d you get the climbing rope colm ? What diameter is it ?

2. Didn’t. That photo was over in BasiXgym, CF Scotland. If I had to guess, I’d say it was a touch larger than 2″ in diamter.

   See Davie’s video from yesterday made the affiliate’s page? http://www.crossfit.com/cf-affiliates/

3. It even says “BasiXgym” in the photo
   My bad.

4. Still can’t do snatches, so practised them with a light bar, then did clean and jerks: 40-50-50-50-52.5

5. That is probably the best interview ever on any CrossFit site …..NOT!

6. So there was no real discussion on the hybrid training methodology linked yesterday and since I’m still on US time and couldn’t sleep a wink last night, I read through the entire thread on the PM forum and most of the one on the CF forum. A few observations.

   This seems to be the way things are going of late. All affiliates do their own WOD’s according to their client’s needs, however we now have several affiliates that have a distinct bias: Catalyst athletics and Mike’s Gym for Olympic lifting, Endurance.com for triathlons/endurance races, NavySeals.com for Special Ops entrance tests, Rips’ gym for slow lifts and I’m sure others for MMA, etc. This is the ultimate goal of CF as described in the ‘Open Source Model’ article of the CFJ. So what are the goals of Crossfit Ireland? General physical preparedness? Functional fitness? Raw strength; relative strength? Health? Body comp; look good nekked? Are some of these mutually exclusive; complementary?

   It seems that Gant favors strength over long metcons due to the fact that a strong person general performs better at metcons than vice versa. Does this approach represent the best way for the average Joe to achieve the goals stated above? According to his post it seems so as he hit PR’s in both strength and reduced times for metcon WODs (even long ones like Murph). This also seems to be the methodology adopted by the folks in Manchester.

   So how does Crossfit Ireland structure such a program? Gant’s program is very specific to a person and does not translate well to an affiliate where people may come on any given day of the week. For the gymnastics do you select a series of progressions and assign them to days of the week on a random/hopper basis? What about the slow lifts? How do you keep someone from squatting every workout or missing all of the squatting workouts for three weeks? How could you manage linear progressions? Another obvious drawback is that as rx’d Gant said they average an hour and a half.

   Thoughts? I realize that I and most (not all) of us at CFI are still in the novice stage and will continue to make gains for some time on any CF program, but I find this stuff fascinating.

7. Wow that’s a long post. Ok one more idea that I’m curious about. In determining your goals is good times/loads on CF WOD’s the goal (i.e. ‘Crossfit as sport’)? What is the correlation with that and, say GPP? 1to1?

8. ME is “Max Effort”, Shane. Pick up a heavy thing 1-5 times, rest a lot, do it again a few times. Like todays WOD, as it happens.

   Regarding Hybrid Programming, if you’re not already quiet strong (2xBW deadlift territory, with the other main lifts at similar levels of developement), I agree that focusing more on strength work will probably do more to increase your overall fitness than anything else you could spend your time on.

   Reading over the threads though, I see a lot of moaning about how doing the mainsite WOD leads to burnout and fried CNSs etc. The great leader has a quote somewhere on the forums to the effect that “failure to thrive in a crossfitter is always a function of diet”, and sure enough, the guys doing this moaning tend to also be the same guys who eschew the Zone for various reasons.

   Saying “mainsite programming doesn’t work very well for me” is a little misleading if what you actually mean is “mainsite programming in the abscence of the recommended nutritional protocol to support it doesn’t work very well for me”.

   Will
   -Zone Nazi Extraordinare

9. I’ve heard that ‘failure to thrive’ thing before, on a couple of clips where Nicole talks about diet. Basically she says that when her clients plateau after a year or so of CrossFit then it is almost always related to a diet not up to fuelling all the workouts as RX’d.

10. Will

    Interesting point on the diet (I really hope Sears has you on the payroll) that I hadn’t thought of. I was wondering how so many folks were getting floored by the mainsite WOD’s when so many of mediocre performance (myself included for a time) could handle it ok.

    So maybe the question should be ‘are there improvements we can make to the mainsite approach?’ I would argue two points: first everything I’ve read (since I don’t have first hand experience) states that gymnasts and, to a lesser extent, Olympic lifters have the easiest transition to most other sports, especially strength/explosive intensive ones. Therefore adding as much gymnastic work and oly lifting as possible makes sense to me.

    Secondly, strength has a great crossover to metcon ability. I read in one of the CFJ’s about loading 50 bales of hay on a truck (a metcon workout). If a bale of hay is 50k and your max deadlift is 75k you will perform much worse than someone with a max deadlift of 150k. Of course the question then becomes, so what? Your time is longer but are you getting any less of a neuroendocrine response? Is the only benefit a better WOD time—which even El Jefe admits is an arbitrary number useful only for measuring yourself against others.

    I think I still fall back on Rip’s views on strength.

11. Robbie: 15-17.5-17.5-17.5-17.5 (Hang Squat Snatches)

    Ruairi: 50-55-60-60(f)-57.5(1)

    Jeff: 20Kg (Hang Power Snatch)
    Kyle: 50-40-45-47.5-50 (Full Squat Snatch)
    Shane F: 20Kg (HPS)
    Scott: 10-15-15-20-20 (HPS)

12. Tabata:

    Jeff: 17-13-7-4-1-3 (Push Ups)
    Kyle: 19-19-17-14-11-13 (BTB Squats)
    Shane F: 21-14-8 / 14-13-14 (Push Ups/Squats)
    Scott: 13-7-6-2-1-0 (Push Ups)

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