Facebook Comments

15 thoughts on “Thur, Oct 16th”

1. Hi guys, I thought I’d post this link up for anyone like myself who likes their WODs quick but satisfying (I like other things like this but never mind)

   http://www.board.crossfit.com/showthread.php?t=35062

   Its labelled Hybrid Program Heavy Metcons, its meant to supplement Gant Grimes’ program as far as I know.

   Personally I love WODs to be a 10-15min max, I find I recover a whole lot quicker but still get a good workout. I’ve never been a fan of anything above 20 mins, I feel those long workouts for a week afterwards.

2. Sorry to post again but this one just seemed to nice to leave out:

   Pullups (modify them according to ability), followed by deadlifts, somewhere between 65% and 80% of max Do 30 reps, however you need to break it down (sets of 3, sets of 5, however many you can before you puke… whatever), but for every pullup you do a deadlift, or vice versa Example: 8 pullups/8 deadlifts, 6 pullups/6 deadlifts, until eventually you’ve done 30 of both.

3. Hi guys went down to crunch last night. Ran 30.34 for the 5 K was really happy with this then rowed 1 k in 4.04.Guys to run a sub 20 you have to put sub 4 min kilometer that is a hell of a run to do.

4. “I’ve never been a fan of anything above 20 mins, I feel those long workouts for a week afterwards.”

   Do them faster. Problem solved.

5. On a less flippant note:

   “The idea of the template in “What is CrossFit?” was to distill the essence of our program to a formal structure that preserved the training stimulus.

   So many people have found formalization of the process by which THEY can create workouts that deliver the CrossFit punch to be significantly empowering. This is the sole reason for offering the templates – to aid comprehension. Without them CrossFit’s programming and concept is somewhat nebulous for many. We actually use the Feb ’03 template to develop a few weeks worth of workouts, as a group, in our seminar/certification and the response from the attendees is enthusiastic. (It’s actually enlightening to observe how much consensus develops once a workout or two has been posted as to what might follow and why.)

   High intensity couplets bookending (thanks Mike) more focused efforts (heavy, long, or high skill) seemed to me to offer a super simple formal structure that still allows for constantly varied, if not randomized, programming while preserving the quality of the training stimulus.

   The template offered in Feb ’03 was different chiefly in that it was more elaborate, perhaps more refined, but certainly more complicated.

   Hopefully it would prove to be no more or less efficacious in application.

   The magic is in the movements; the art is in the programming. The WOD is but one expression of constantly varied, if not randomized, functional movements executed at high intensity. But ultimately, the WOD and both templates are only examples of CrossFit which might be more correctly defined as ANY strength and conditioning regimen built on constantly varied, if not randomized, functional movements, executed at high intensity.

   If you squat, run, throw, climb, lift, lunge, and jump in intense and constantly varied combinations your program is solid and I don’t believe that one program following this model would be substantially more effective than another. The remaining details of the programming itself, I suspect, would be of minor importance to the strength of the stimulus.

   On the subject of CrossFit’s living and breathing, I must also admit that several of us among the CF affiliates are becoming increasingly enamored with the focus and intensity delivered through couplets as opposed to say triplets and that this evolution is reflected in the WOD.

   Does this help?”

   -Greg Glassman, http://board.crossfit.com/showpost.php?p=94730&postcount=7

6. Thanks for that Will. Care to create next week’s CF Ireland programming?

   I suppose yesterday’s debate on PC vs Mac was settled when Mac announced it’s new shiny Macbook and Macbook Pro. Heck I’m sold!

7. “Do them faster. Problem solved”

   I love it. Will do.

   Nice link there Will, those kind of posts are what I like about Glassman, no politics or bull, just exercise.

   Anywho, I’m going to continue on with my short intense WODs and I can track my progress through how I perform on a saturday with you guys. Oh and if next weeks programming hasn’t been finalised, can I suggest we do that deadlift/pullup one on saturday?

8. Anyone checkout the main site today. Granted we’re not doing singles, but still pretty odd. Second time that’s happened, I beleive.

9. Colm, I hope you use my Manchester cue tonight at least once.

   After watching that swordfight clip, I also had to watch the scene where Montoya finally tracks down the six-fingered man. One of the great revenge scenes in cinema.
   http://ie.youtube.com/watch?v=i3W5GDkgf2w&feature=related

10. Hmmm, I see Bainbridge couldn’t resist doing that king kong workout. I’d be happy to even complete that at some point within the next 3 or 4 years!

11. Team 7
    Front Lever
    Keith – 7,42,J,J,J
    Kyle – 20,34,13,13,13 (last three doing straight negatives)
    Shane 1.0 – 13,16,39,60(v),29

    Snatches
    Kyle: 40-50-50
    R*Dawg: 40-50-55-55-60(F)

    Shane 1.0 – practice @ 20-25Kg
    Keith – Power Snatches to 24.5Kg

    Team 8
    Front Lever
    Pixie – 48,27,20,10,14 (45)
    Pancakes – 60,46,35,39,46 (45-90)

    Practice work by both at 20Kg and 25Kg

12. didnt have time to do front lever

    30-40-40-50-50. Poor enough form, possibly should have done hanging or kept at 30

13. It was frustrating when I started failing, but it was plain to me what was happening. Funny how the body will try and compensate if you’ve got an injury somewhere.

    I did single rep weighted pull-ups as well.

    10, 15, 20, 25(f), 22.5(f)

    And going through negatives fron hanging inverted back to the ground, trying to control descent. Possibly my new favourite exercise.

14. “And going through negatives fron hanging inverted back to the ground, trying to control descent. Possibly my new favourite exercise.”

    Ruairi is talking about doing negative front and back levers here, which I also find a heck of a lot of fun and I think more people should throw in at the end of their workouts.

15. Pingback: Wed, Jan 7th – CrossFit Ireland - Forging Elite Fitness