by David on February 25, 2009
Push jerk 1-1-1-1-1-1-1 reps
Almost my favorite exercise — I’m partial to the split jerk for just plain having fun in the gym, but love the push jerk and it’s greater functionality.
Beginners should follow the usual guideline — do the element of the exercise you are capable of, and then spend as much time as you have available engaged in Deliberate Practice of the more advanced WOD movement, using a PVC pipe. If you can do a shoulder press, do them today and practice the push press. If you can do a push press, do them today and practice the push jerk.
Finish up with some PNF stretching of the upper body.
Everything you’ve got, every workout!
by David on February 23, 2009
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps
For beginners, sub whatever monostructural activity you have access to or can handle. Scale weight, not reps, on the push press.
Also, when the Rx calls for a consistent weight throughout the workout, you have a good opportunity to experiment with odd object lifting. Push press a full Poland Spring water cooler container if you have one.
Be sure to include pass-throughs in your warmup. Loose shoulders and traps are vital to a proper push-press.
Everything you’ve got, every workout! That exhaustion you feel leads directly to an improvement in your quality of life.
by David on February 18, 2009
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are “nose to floor”.
For beginners, scale with the appropriate development progression for the pushing movements. Focus on range of motion and power output — if your reps are slowing to the point that you are getting too much of a break with the cardiorespiratory training, switch to the next easiest movement (switch from full push-ups to “girl push-ups”, wall push-ups, etc.)
Shoot for the 400 meters if that’s a distance you can do, even if you need to walk the whole thing. Don’t be intimidated! This is a mental toughness day.
Everything you’ve got, every workout!
by David on February 18, 2009
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
For beginners, use whatever pulling movement allows you to work so that you tire from testing your cardiorespiratory endurance, not from testing your strength or stamina. Jumping pull-ups, band assisted pull-ups, gravitron, band pull-downs, lying rows, standing rows, etc.
Always be careful if you use the jumping pull-up — this movement allows you to do a tremendous amount of work in a short amount of time, and yet it seems rather easy while you do it. It has been known to completely wipe out the beginner, and is a good way to induce rhabdo if you don’t listen to your body. Also, do not do negatives while performing the jumping pull-up. That’s just asking for trouble. Treat jumping pull-ups as metabolic conditioning, not as strength work.
Everything you’ve got, every workout!
by David on February 17, 2009
Squat clean 1-1-1-1-1-1-1 reps
The squat clean, also known simply as the clean, involves receiving the bar in a full range-of-motion front squat. If you can’t do the squat cleans yet, spend the first 20 minutes of your workout on your missing elements: PNF stretching and bar holds if flexibility is an issue, or Deliberate Practice with a broomstick/PVC pipe on one deficiency in your clean technique (just focus on one thing, don’t overreach with your practice time).
Deliberate Practice is a defining element of our program. What is it? Look out for our upcoming article in the CrossFit Journal!
Then, choose either:
Hang power clean: 1-1-1-1-1-1-1 reps, or
Front squat: 1-1-1-1-1-1-1 reps.
For beginners, we will work with either medicine ball cleans, medicine ball front squats, or just getting in and out of a chair at successively lower heights (by removing pillows, books, etc.).
If you can squat clean, you are likely functional and healthy enough to live alone safely, regardless of age. And our goal is to get everyone we work with to eventually perform this most functional of movements.
Have fun, and give your workout time everything you’ve got!
