Workout of the Day:
L-Seat Progression
5 holds at your stage of the progression. Record total time.
then:
Complete as Many Rounds in 20 Minutes of:
40Kg Front Squat, 7 Reps
40Kg Sumo Deadlift High Pull, 5 Reps
Post times to comments.
Paul: Putting in the Effort. A full WoD right after an MMA sparring session. That’s true Spartan resolve!
The Onion: I’m planning to ruin a marathon
So a co-worker just got back from a holiday in Singapore and brought back some sweets flavoured after a fruit which apparently smells so bad that eating them has been banned on the subway. These are, quite possibly the most vile tasting sweets I’ve ever had.
So, any takers if I bring some down to the gym? Not only can you break your paleo/zone eating but you can marvel at the wonders of other cultures.
The link is pretty funny but I still hold in the back of my head the idea that someday I will run a marathon. I don’t want to be an endurance athlete, and I understand it’s detrimental to my health and training but I just want to do it once. After all, noone ever climbed Everest for the health benefits.
Think that’s a durian fruit Kyle, they’re also banned from hotels in asia due to the stench. Apparently they’re addictive and people have gorged themselves to death on them even though they stink to high heaven (I could have dreamt the last part of made it up. might want to check it).
You can get them in the asia market on drury street sometimes.
Guys I know we have talked about the kipping pull up vs. strict pull up before.I would like to know is there a major difference in the benefit achieved by a strict pull up.
If i stopped kipping and started just doing strict pull ups my numbers would fall as would WOD times “fran, angie” and i think the clock on my angie is still running unless the 100 squats on monday counted.
Anyway would i benefit more doing a strict pull up?
Scott,
There’s more of a benefit achieved through the kipping pull up actually. The ballistic loading helps strengthen the connective tissue around the shoulders, the forward momentum helps benefit shoulder and upper back mobility, and the metabolic effect helps with the neuro-endocrine response.
You’d probably gain in local muscular endurance and definitely lose the flexibility benefits, coodrination, metabolic hit, grip work and joint strengthening effects of the kip. I rarely bother doing strict pullups for a few reasons
1. Kipping pullups increase my strict pullup numbers when I bother to test them
2. My weighted pullup numbers keep increasing despite only doing them every few months and just kipping in between.
3. Kipping pullups look cool and it feels like you’re flying
I’d get less hassle in the gym if I did them strict though. everytime a new trainer joins I have to spend ten minutes reassuring them that kipping won’t cause a nuclear holocaust and my shoulders won’t explode, killing and maiming all around me (the last part’s not too bad as the place is wedged in the evenings these days.
Thanks for the replies but I am gonna go with number 3
Kipping pullups look cool and it feels like you’re flying
Trying to learn how to double-under, so I did a kind of skill workout. Only, I started failing so much it became a pretty decent metcon. The last nine were the best, 1 rep for every 3 or 4 fails. Still singles, though, not stringing them together.
21-15-9
Double Unders
24 kg Kettlebell swing
Oops… 11.20 was the time.
plz…
Strict pullups? That’s just weighted pullups with no weight.
CrossFit and Brasilian Zhoo Zhitsu
Was thinking about this yesterday after my sub wrestling class (tough as hell by the way after being out of training for 2 weeks) how would one structure their training regime if they wanted the best of both worlds in these two sports?
Its a selfish question really. My exams are wrapping up in 3 weeks tomorrow and I plan to spend my christmas holidays furthering my aim to have mad CF and sub wrestling skillz. I know BJ Penn follows CF but I’ve yet to see exactly how he does so. I’m thinking it would it be something like:
Monday: CF + Jitz
Tuesday: CF
Wednesday: CF + Jitz
Thursday: Jitz
Friday: CF
Saturday: CF + Jitz
Sunday: Rest
With the jitz sessions as technical and non-physical as possible, i.e. working on your game as opposed to your game fitness (CF for that)
Any ideas?
Bobby,
I’d keep your CF to after Jitz as much as possible, or at least has a nice gap between the two. I get this isn’t always feasible, but I noticed that when the guys did CrossFit then MMA they weren’t as sharp as MMA pre CrossFit.
Other than that, keep the workouts short and heavy, which should help aid recovery methinks.
Fish oil, magnesium, sleep…
I get what ya mean. I found something similar when I used to do SS before jitz. I was basing that weekly plan off the classes available in Spartan, seeing as I train in CF and you’re almost as good as Jim I thought I’d train there.
Almost…
Greg Glassman talked a bit about CrossFit and BJJ at the Manchester Cert. His observation mirrored Colm’s: That the gyms that were integrating CrossFit successfully into what they were doing did something metcon-like after they had had their class and rolled.
I quizzed him a bit more afterwards and he said that approaching competition he advised laying off any tough workouts three days out from a competition. Basically, that doing Fran on a Tuesday and setting a P.R would impact badly on a competition on Thursday morning. He said that he though the Jiu Jitsu skillwork and rolling should take precedence over CrossFit in the run-up anyway. Fairly commonsense.
He also argued that police or other emergency services training CrossFit in conjunction with MMA or BJJ should cant their preparation more towards their CrossFit. Which is definitley what I’ve ended up doing.
Your schedule looks good, Bobby. I initially was trying to still do BJJ or MMA three times a week like you, but five CrossFit workouts per week plus trying to do other non-gym related activities has left me out of time. I probably grapple once a fortnight now, or sometimes just grab someone and do one or two rounds after a class.
Deirdre: 36,28,27,35,43; 13 rounds (20Kg)
Paul: 47,39,43,37,34: 12 rounds, 7 SDHP as rx’d
Robbie: 60,B,33,47,60; 9 rounds, 6 SDHP as rx’d
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