Heavy Day at Indestri - Wednesday, Sept, 27/17
Heavy Day at Indestri
Hey Indestrites,Summer has extended so has the endurance programming we typically do over the summer. during the summer we take advantage of being able to run and get outside and in turn, we get our strength work by heavy/ short wods and lighter high rep WOD's. But as October quickly approaches you will see more focus work in the strength side of the focus and some more of the shorter WOD's (sprints, I smell Fran, Grace, Karen, Isabel and Elizabeth coming ...)
"It's bulking Season"
Pairing WODs like the ones listed above is how we like to "bulk" for the Winter and prepare our bodies and repair our bodies from the longer running work we did over the summer. CrossFit is a balance of knowing when and what to do with your time and opportunities. If we lived in California we would not be looking at he same seasons, with that understanding if you are always looking at some of the Famous West coast and Southern coaches programming and seeing how they approach things and then see we are different.. one major item is weather.We will test some lifts coming shortly in October and even with out a obvious 5x5 steady strength program in the months June, July August and September.. I personally guarantee that if you follow and attend at least 3 days a week consistently, you will Pr 1 lift for sure but I feel most likely 3-4 lifts. If you are new ( 6 months and under these max test days will be a great way to see where you stand and start to be able to work the percentage work we post.
Track Numbers
Get a book (we have new ones arriving this week), track your numbers and compare, strength work is always in the program its just disguised some times and looks like body weight work. But if you can move your body weight consistently, for long periods of time over long distances.. We are increasing work capacity and reaching of the goal of CrossFit.
Remember:
"CrossFit is constantly varied functional movements performed at high intensity. All CrossFit workouts are based on functional movements, and these movements reflect the best aspects of gymnastics, weightlifting, running, rowing and more. These are the core movements of life. They move the largest loads the longest distances, so they are ideal for maximizing the amount of work done in the shortest time. Intensity is essential for results and is measurable as work divided by time—or power. The more work you do in less time, or the higher the power output, the more intense the effort. By employing a constantly varied approach to training, functional movements and intensity lead to dramatic gains in fitness."
Today we look at strength work in it's obvious form of the Heavy DayToday's Heavy work is...Deadlift & Heavy Clean PullsHow to approach this WOD:Focus on excellent technique for every set. Focus in the warm up so you make sure your posterior chain and CNS are firing on all cylinders..
DEADLIFTS
Vetrans:
If you have previous 5-, 3- and 1-rep maxes, try to match these numbers in the final set ( back side) of each. Indestri Coaches will review and teach the points of performance. ( Listen and focus)
Beginner:
( we have a bunch of new faces and we want you to know you will develop strength quickly but we want you to do this safely and make sure you understand how and why strength/heavy days are important.Deadlift 10-5-3-3-5-10 repsWarm up to a weight that is challenging for 10 repetitions but allows for excellent technique. Use this load as a gauge to proceed. Add weight for the next set, but only if movement quality is consistent. If excellent technique cannot be maintained, do not increase weight. Strive to match the weights used in the initial sets during the second half of the workout.
Intermediate:
Deadlift 10-5-3-1-3-5-10 repsBefore beginning this workout, establish a goal weight for the final sets of 3, 5 and 10. If at any point your mechanics begin to deteriorate, decrease the load..
CLEAN PULL
After the Deadlift work, we will have our posterior chain wide awake and we will move onto our Clean Pulls. From here we will take our Heaviest pulls, they will be much lighter than our deadlifts but they will be max loads.
Beginners:
We will focus on developing our change of speed during the pull and finishing with a shrug and developing the timing of hip opening. focus on knees back and hips extended.
Intermediate:
You will be getting a good understanding of load and you will be pulling heavier then you are used to for your cleans. Focus on connecting hip in the hip and keeping the bar path tight.
Veterans:
This will be athletes that have established 1 RM Cleans, you will be working at percentages of 100%-105% & 110%.in the reps of 3 & 2 We would aim for staying engaged and not letting go of the bar. Grip strength will play a huge part here and can be developed by working through these heavy pulls..Understand, strength and fitness is built in the met-con, but stability and understanding how to do met-cons at heavy loads are built here in the heavy day. You can not expect to move to workouts with heavy loads, if you don't attend the days that teach you how to do it.See you at the bar!Stouty
Wednesday September 27, 2017
Focus:
Deadlift 10-5-3-1-1-1-3-5-10.Clean Pulls3-3-2-2-1100%-105%-110% of 1 RM Clean.
Cash Out:
Coaches Choice.Check back each night at 8pm for the next days WOD.
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