Workout of the Day:
Front Squat
5-5-5-5-5
then
21-15-9
Reverse Unders
Burpees
Lunges
Post loads and times to comments.
John puts down the xbox controller for the first time since xmas
Pavel: 80/20 Powerlifting and How to Add 110+ pounds to your lifts
Discussion on Catalyst Athletics
Hey anyone wanna guess how much extra Kyle came back from the States?
Lots?
Look at the mainsite, weird coincidence eh?
So, one week of 2009 down, how are people feeling? Done enough? Happy with progress so far? Need to do more? Time to get your ass in gear?
If you haven’t posted goals now would be a good time to do so.
You Win!
I reckon I would like to be at a minimum of intermediate on all lifts by june and weighing 75kg, with the charlie Metcon metcon in 9 minutes…..
I did it in 12 flat the other day, and my lifts are a bit off, but I reckon bench should be easy enough, squat will be a problem and deadlift and powerclean I’m not sure.
Also reverse unders should be comedy tonight……
I read the article about 80/20 and its pretty cool, I like the bit about competition. What would people think about a competition for whatever people think is the best lift every 3 months like he recommends?
1RM of a squat…… Could be fun?
Goals for the year… want to hit the intermediate strength standards for my weight (85kg), this means:
Press: 60kg
Squat: 120kg
DL: 140kg
Power Clean: 85kg
really want to be doing the named workouts as rx’d too, in no particular order,
sub 10 min Fran
11-12 round Cindy
sub 25 min Nancy
The idea of strength-based 5×5 or 3×5 or 1×5 programs seem to be becoming more and more popular (or at least I’m becoming more and more aware of it). So my question is, how many folks out there have tried such a program and what was your experience.
I tried it for probably two weeks and found it very boring. Too boring to stick to for any length of time.
And 30 minutes between sets? That’s nuts. We’re talking a 2 hour workout here. And would you not have to re-warm up for each set?
Kyle,
I tried to think of a smart, reasoned, measured answer that didn’t have “Your Face…” in it and well, I just couldn’t come up with one.
Will, Bobby, and Tom have all done SS so they’d be able to chime in. Eamonn is still doing SS and by all impressions seems to enjoy it and has seen gains. Hopefully he’ll post and say how much.
My numbers went up, but my god did I find it hard to motivate myself to stick at it because of the boredom,
I plan on doing a month on a month off, mainly because I have a fair bit left in my westwood contract, so its crossfit for minimum 3 nights a week for january, and starting strength for february, and so on
I reckon I could throw in some metcon stuff in faebruary after the SS work but I’l see
If I weigh 80kg, how much should i be able to deadlift?
I would like to do a sub 10min Fran.
Overhead squat 50 kgs – I still find this the hardest thing, even with just the bar overhead.
Really enjoyed the Wednesdays workout, finishing the last three deadlifts and pull ups individually was like crawling across the finish line.
Jeff – on the columns to the right, underneath “CrossFit Journal” is a pdf of the Strength Standards, that should be able to tell you what to aim for deadlift wise.
Hey guys,
Just had a look at the Strength Standards, and can I ask a very girlie question and tell me is everything quoted in KGs?
Thanks
Sue
Doh ! Having looked at it again, it’s probably lbs.
Ah ! It’s friday
Have a nice weekend all.
Sue
thanks colm
Re: Starting Strength
I don’t understand how you guys found that programme boring. I suspect you should have been using more weight.
It’s very hard to be simultaneously scared of your next set and also bored.
Kyle,
SS was my first ‘real’ gym program. I’d done other stuff over the years but nothing ever gave me any results. Personally I never found it boring believe it or not. This could have been due to my naivety but I liked it nonetheless.
I made HUGE gains on the program, I went from below Untrained on rip’s chart to being just slightly off Intermediate in about 5 months. The gains were probably what kept me interested, not the program itself. I’m going back on SS on Jan 19th so I’ll chime back in then to say how much I like it.
Jeff, at 80kgs you should be able to deadlift about 240kgs. 160kg would be a good target though. Thats the next goal for me once I reach Intermediate (143kg) in the deadlift. I’m currently at 135kg so I’ve only a little left to go.
He should? Dang, best get started Jeff.
Will, how much should I lift is analogous to “how long is a piece of string”. A 3xBW deadlift should be achievable for anyone really. Granted it will lead to deficiencies in other areas, quite large deficiencies I would imagine actually. Though the top 3 finishers in the 2007 CF Games all had 3xBW Deads.
A 2xBW deadlift is a good target in all seriousness though Jeff.
I posted some info on this before christmas when colm orginally asked about 08 thoughts and 09 goals.
The primary motivator is getting stronger each week than I’ve ever been before i what motivates me to keep doing it.
I reached some initial goals i set up for myself already such as squatting bodyweight for reps. It mighn’t sound much to some of the guys here but it was huge for me.
Like most people here though the goal posts are always moving and i’m still not satisified with my strength levels and i’ll keep plugging away until i reach them. I have what seems to be a popular goal judging by the posts about in that i want to reach the intermediate strength standards as per rip’s charts.
I’m just about to hit it on the press, not too far away on the bench. My lower body lifts are lagging behind (alot) but i hope to reach them by the summer.
If you do decide to do a strength routine Kyle the texas method outlined in practical programming might be more up your alley as you look like you might have intermediate strength standards already?
Plus it looks a bit more fun to be honest in that it offers more variety. You can program in some olympic lifts and GPP into the routine without the fear of “not doing the program”. I already have written a planned routine i intend to do when my novice progression ends. I can throw it up if you’re interested and not familar with the texas method concept.
Will–its all the standing around. Makes me want to buy fingerless mesh gloves and parachute pants that match my camouflage dew rag.
I can sympathise with that i guess. The typical gym weights routine of waiting between sets would bore most people to tears. Rather than fingerless mesh gloves though i’ve been practising my kipping inbetween squat sets and having cups of tea with Colm.
Bobby – I sense another trademark CF.IE discussion about the proper definition and usage of words, next up: should.
I acutally kind of agree with you though. I feel like I should be able to deadllift the world snatch record (216kg), 16kg to go!
Sometime over the next 5 years I think it would be nice to equal the female world record for the deadlift. I think it’s around 254kg…I feel like I “should” be able to do that too…stinking girls.
Kyle – I kinda enjoyed the standing around. Sort of like mini bouts of meditation. Quite peaceful, especially given what it’s punctuating.
Wait, nevermind, just found a video of some bird pulling 288kg for a double…
…closely followed by 311kg for another 2. She wins.
hmmm, pass the intravenous horse medication…
I guess I could use some. It seems I caught a nasty case of muscular dystrophy in the states as well.
Wow, has this week done my brain in. Meant atrophy, not dystrophy. Muscular dystrophy is no laughing matter.
Team Reynards:
John: 50-60-60-60-60; 7:22
Paul: 60 across; 4:46
Shane 1.0: 50 across; 7:32
Tom: 50 across; 7:42
Team Coppers:
Bobby: 65 across; 4:39 (dodgy lunges)
Jeff: 60 across; 6:12
Rob: 50 across; 6:45
Sue: 20 across; 4:50
Yeh my skills in this workout were immense, skipping 21 instead of 15, forgetting lunges and having to go back etc etc. Still friday night workouts by me……
Who’d of thunk it,
I’m back from Cardiff… With a sore throat (damn).
I know guys in the gym (Eamonn, Tommy, The Shane) who have gone on Starting Strength and one observation I’d make is that you do see sometimes quite radical physical changes in comparatively short periods of time. Shoulders visibly get bigger etc. In a good way, obviously.
Whether it’s necessarily a ‘spring board’ to better CrossFit performance is a seperate thing, I dunno about that one.
Re-reading that comment it kind of reads like I’m saying that SS is good for cosmetic improvements and the rest is dubious. That’s not really what I meant- I was trying to say that I know it makes a visible difference, and not having done it I don’t know about what kind of effect it would have on performance measured by a CrossFit yardstick. I’ve only heard pros and cons and the number of people I know personally who have chopped and change aren’t enough to draw conclusions.
In terms of crossfit carryover, my experience was that when I switched back the weights felt stupidly light by comparisson, but the thought of doing more than 5 reps took months to get used to.
Although in fairness my implementation of the program was crap. High bar squats, no milk, not increasing the loads often enough, crappy form generally, no pullups or dips, manual labour job, rampaging alcohol abuse…
I’d kinda like to have another go at it now that I have some semblance of a clue what I’m doing and see what happens.
Dodgy lunges? Perhaps. Coppers isn’t about quality, its about getting the job done.
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