TEST OUT Week is HERE. Wods for the week. Next phase of programming discussed.June 1, 2015
M-T-W are designated as your “Test out” days. You can tackle your lifts in any order you like, but it makes sense to avoid testing actions with similar muscular demand on the same day. For instance, both the deadlift and the squat can put stress on your low back, and you may want to separate these lifts M and W.
In all cases, optimize your circumstances. Take as much time as you need. If you want a particular rack or bar, claim it. A very good warmup pattern might be: 1 easy set of 10 reps. a medium set of 5-6 reps, a heavy set of 1-2 reps and then jump in. A great place to start would be 5% heavier than your heaviest set of 3 reps. If you’ve done singles AFTER sets of 3, maybe start 2 lbs more than your heaviest single so you know you can get it, and go from there.
I’m a big advocate of “get one in the bank before you go too big”. Again, we expect 10 to 15% gains. If you are in that ballpark in your singles, take a safety rep and then go for the moon.
Some logical options are below.
Back Squat and Pullup or Bench Press on Monday
Bench Press or Pullup or Shoulder Press Tuesday
Deadlift/ Shoulder Press Wednesday
In the time remaining on M-T-W and the entirety of Th and F you will choose any of the 5 work capacity tests listed below. All are different in there respective demands, and should give us some good starting points for our next programming cycle. In the brackets are the primary demands for each workout.
The WODS are
A) 10 Rounds for time- 5 Tire flips/5-5m shuttle laps. (Anaerobic Endurance. Some technical demand)
B) The Weeble-Wobble- 25 Back Squats 185/135, 25 Fronts Squats 135/95, 25 Overhead Squats 95/65, 25 Thrusters 95/65. (lHip Extension, Squat Familiarity)
C) CF Open WOD 14.4 60 calorie row, 50 toes to bar, 40 wallballs, 30 cleans 135/95, 20 muscleups. The regionals WOD had a 14 minute cap. For our purposes, we’ll let this go till the bitter end or until you miss 3 muscle up attempts. (Mixed demand, muscle endurance under duress)
D) For Time 250 M row, 15 Burpees, 25 KB Swings, 15 Burpees, 250 M row. (Threshold endurance. Pain tolerance)
E) For Time. 25 bench press/ 50 pullups. Switch whenever you like. Men- Bench press @ BW, Pullups C2B. Women- Bench Press @ 70% BW, Chin above bar. (Upper body Strength. Fatigue Management)
Looking ahead, next week will be an additional 5 work capacity test, again with each athlete choosing his/her order from day to day, Thereafter, we’ll roll into an 8 week cycle that will look something like this
M- Strength Preservation (two recurring weight lifting movements)
T- Intervals (2 on 4 off x 5, etc )
W- Metcon (all shapes and sizes)
Th- Technique ( The higher end Olympic and Gymnastics movements)
F- Strength Focused Metcon (barbell based, short, heavy work)
Additionally, for the interested few, we will offer a concurrent 8 week olympic lifting cycle. I’m doing it now. It’s very repetitive and not nearly as much fun as CrossFit usually is, BUT if you’re Olympic lifts are weak AND you have competitive ambitions, it might be worth biting the bullet. I’m at the halfway point and prior to starting I’d get about 50% of my reps at 135 on the snatch. Yesterday I went 4 for 4 at 145. So, decent if not mind blowing improvement on a lift that I consistently struggle with.