I personally have been enjoying the new programming. For me it has been a return to the roots of my training. I have been adding a lot of high intensity bodyweight training and I for one have thoroughly enjoyed it. I have always believed that if you can master your bodyweight, you can master the world. I'd really appreciate any feedback on not only this week but tell me how you feel about any workouts you particularly enjoy or dislike. At least then I'd know I'm not the only one following my own workouts.
WOD Friday 01 April 2011
I know I've shown this video before but it is a great visual reference. Watch closely
Strength/Skill
Power snatch 5/5/5
Conditioning
complete as many rounds in 15 minutes as possible
5 power cleans
10 ring dips
15 squats
loading for power clean is 75% one rep max
Intermediate: Scale with bar dips
Beginner: scale with bench dips
Cool down
one minute front lever total work or 2 minutes total plank
I don't know about you but I have had pretty good success with Wendler's 5/3/1. I hit my goal of getting my squat up over 300 and my Deadlift up over 400. Now that I hit those goals I feel it's time to move on. It was a great run but I found that I was neglecting the Olympic lifts and other movements which have a profound effect on overall strength and athleticism.
So here's the deal. You are welcome to continue to follow along with the strength/skill programming that I am going to do. It's going to be very similar to what I was programming last spring right before 5/3/1. Or you can just ignore my strength/skill programming and continue along with Wendler's for your strength. By now you should know it well enough. That being said, I am going to post strength or skill work every day as sort of a buy in. you are welcome to do it if you like, or just head straight to the Conditioning WOD. Afterward there will be a buy out. A cool down move that is gymnastics based intended to strengthen the core. If you have been following my programming since the beginning, this should look very familiar to you. If you are new to Caveman2.0, then stick around. I promise very good results.
I find this to be very exciting, it frees me up to be more imaginative with my programming. It allows me to program the strength/skill work around the conditioning as opposite to the other way around like when I was programming with Wendler's. This also allows for greater variety in the strength work in keeping with the CrossFit method of constantly varied movements.
WOD Monday 28 March 2011
Some old school footage of you know who doing some squats. Posted for your inspiration
Strength/Skill Squat 3x5
I know, I know that whole speech and the first thing I program is Squats. Bear with me here. By now you should know your 5 rep max or close to it. Today you will subtract 10-20lbs from your 5 rep max, after a good 3 set warm up but your 5 rep max minus 10 or 20 pounds and do 3 sets of 5 with the same weight across all 3 sets
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
"Abbate"
Run 1 mile
Clean and jerk, 21 reps
Run 800 meters
Clean and jerk, 21 reps
Run 1 Mile
Good news came from CrossFit Kinetics today. They told me I get to redo the wod from last Saturday! They saw that I was having equipment issues with my rope and they sent me an email stating that I can redo the workout! I jumped at the chance because I know I could have done much better and I will on Friday.
Conditioning Death be clean and jerk
With a continuously running clock do one clean and jerk in the first minute, two in the second, three in the third. Continue until you can't complete the number of reps for round you are on within that minute. So during the first minute complete one clean and jerk within that minute. If you make it to round ten, complete ten clean and jerks within that minute in order to move on.
Conditioning
5 rounds for max reps
Bodyweight bench press
Pull ups
If you have to scale your bench press you can use 65 or 35% of you body weight. Beginners can scale pull ups with bands or horizontal rows. This is not a timed workout. Rest as needed between exercises. Post reps lifted to comments please
I'm pretty happy with my performance. I did extremely well in the Power Snatch but I got held back by my double unders. I'm still in the top 50 and I have time to move up. Time to bring the noise for the next five weeks. For now I know what I have to work on. I went home after the workout on Saturday and ordered a rogue ultraspeed jump rope. I guess you know what the WOD is going to be.
WOD Monday 21 March 2011
Strength
Beginner: Squat 5/5/5
Intermediate: Squat 5/3/1/1/1
Advanced: 5/3/1Squat Day
Conditioning
Complete three two minute rounds of double unders for reps with one minute rest between rounds. Post reps from each rounds to comments.
Here is the first workout in the CrossFit Games open sectionals. I will be doing this on Saturday at CrossFit Kinetics. Give it your best and let me know how you do.
WOD Saturday 19 March 2011
Complete as many rounds in ten minutes as possible
30 Double unders
15 power snatches M75/F55
Yes folks. Today is my fifth day with caffeine. Not only without caffeine, but without any stimulants whatsoever. I had an amazing workout too. It makes me realize that our bodies are constantly giving us feedback. We should listen but instead we shut off what our bodies are trying to tell us by taking things like stimulants or pain killers. This can be doing more harm than good. Our bodies will tell us when we have to slow down, is we don't listen we can hurt ourselves.
WOD Friday 18 March 2011
Please excuse the horrible music in this video. I didn't choose the music, I swear
Strength
Beginner, Intermediate: Push press 3/3/3
Advanced: 5/3/1 Press day
So I am on day four without any caffeine. Just a personal experiment to see if my overall energy levels improve if I cut out stimulants. Overall, today I felt great. Day one was pretty terrible, I had a major headache all day and I felt like I just couldn't wake up at all. Day four was better, I was super tired and had less of a headache. My workout was pretty sad too. Day three things were looking up. I had much more even energy but crashed totally at about 6:00pm. Today is day four. Much better energy all day. My mood has improved dramatically. I noticed that I don't have and feelings of tension that I used to get randomly. I've been calm and relaxed but still energetic and my workout was pretty good. My sleep has been steadily improving over the past few nights as well.
WOD Thursday 17 March 2011
Strength
Beginner/Intermediate: Deadlift 3/3/3
Advanced: 5/3/1 Deadlift
Conditioning
Complete as many rounds in seven minutes as possible
7 Dumbbell swings
7 Box jumps
Swings: M70, 55 or 35lbs
F35, 25 or 15 pounds
Box jumps: M24, 20 or 16 inches
F20, 16 or 12 inches
I am competing this Saturday at Crossfit Kinetics this Saturday. It's the first workout in a series of six workouts. One workout a week for six weeks. I'll be starting at 1:00. Come out and cheer me on.
Starting Thursday I'll be posting posting 5/3/1 as advanced strength training for those who no longer respond to linear training. I have quite a few people who are fairly new to our methodology of strength training and only those who have been doing linear training for years really need to follow 5/3/1.
Most of us will respond very well to 5/5/5 and 3/3/3 days with increasing loads. Therefore, I will be posting beginner/intermediate days. It's largely up to you which you wish to follow but I recommend giving the 5/5/5 and 3/3/3 days a try. Especially if you are new to the caveman2.0 site.
Also is won't involve breaking out the calculator every training session. If I post squat 5/5/5 you do three warm up sets and then do three sets of five increasing the weight each time attempting to hit a 5 or 10 pound pr from your last squat day of the same reps. Much more simple.
I will still continue with the 5/3/1 programming, even though those who are advanced enough in weight training to require that type of specialized training, should have a good enough idea of how it works to follow it on your own. That is how I will continue to train my own strength.
Finally I will be competing in the CrossFit Games sectionals starting March 19. It's six workouts, one a week for six weeks. I'll be doing it every Saturday at CrossFit Kinetics. Come on out to wish me luck , workouts start at 1:00
5/3/1Bench
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift
Then....
Weighted Pull Up 5/5/5/5/5
Then...
Complete as many rounds in 3 minutes as possible of 10 push ups 10 pull ups
5/3/1Squat
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift
Conditioning
Completes as many rounds in ten minutes as possible of
20 Jumping alternating lunges
10 Kb/Db swings
Males use 70, 55 or 35lbs
Ladies use 35, 25 or 15lbs
5/3/1Press
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift
Conditioning
21 - 15 - 9 reps of
Box jumps
Chest to bar pull ups
Males use 24, 20, or 16" box
Ladies use 20, 16 or 12" box
If you can not do pull ups do jumping chest to bar pull ups. If you can do pull ups but not chest to bar pull ups, then you better damn well learn how to kip then I guess.
5/3/1 Deadlift
A detailed description of how to get into Wendler's 5/3/1 can be found here. Don't forget that if you are starting a new month add 5 pounds to your working one rep max bench and shoulder press and 10 pounds to your squat and deadlift
Conditioning
3 rounds for time
Run 400m
5 squat snatch at 85% 1 rep max
9 handstand push ups
