Sunday, November 4, 2012

Monday 121105 OHS and a Dolphin Picture

While there were a number of personal records set in the month of October... there is a reason why the PR board was a little less active than usual.  For the past month- in our regular WOD classes- the programming has been steered towards training and away from testing.  This has been discussed a bit in classes over the past month... but let me take a moment to put it down on paper.

Have you noticed that we have not had a competition for the past 2 months?  That Saturday WODs have not been total beat-downs?  That while there have been a few benchmark WODs on recent Fridays- these WODs have not been Hero workouts nor were they WODs that took days and days to recover from.  We have been been "in training."  Training across all movements- gradually increasing foundational strength training with 5 rep sets, lots of 80-85% of 1RM work with volume sets rather than maxes.  Adding finishers for conditioning that demand just enough effort, but don't push you over the edge.  We are in a building phase.  Post Thanksgiving, the "tests" begin once again.  A CFM open comp is coming at the end of November as will some one rep max testing in December.

Thanks for showing up and donating your body to science:) This training and building phase is an experiment... we will continue for a few more weeks and then test it out in about a months' time!  
October PRs
Monday WOD: class times at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm (7pm OnRamp)
20 minute time limit to work up to heavy:
Overhead Squat, 3 rep (not a 3 rep max)
5 rounds for time of:
Hang power snatch, 5 reps
Overhead squat, 5 reps
30 Double unders (sub tuck jumps, not single unders)
Post heaviest 3 rep overhead squat and time/scaling to journals/chalkboards.
*HP snatch/OHS should be at a weight that all 10 reps can be done unbroken on the first round... but likely NOT unbroken by the final round.
LOOK.... Dolphins!

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