Technique/Skill/Strength Work Box Squat 40-50% of 1RM (backsquat); 4 reps x 6 sets @ 32X1 tempo Rest 1 min L-Pull-Ups; 5 reps x 6 sets @ 2111 tempo Rest 1min Repeat for 6 rounds back and forth. If you don't have the L-pull-up stick to static with the same tempo. If you can't keep the tempo add a band for the 5 reps. Two people to a rack should work well. Tempo Refresher When tempo is described as above in a four digit prescription: The first number refers to the eccentric or lowering part of the exercise The second number refers to the isometric pause in the stretched or bottom position The third number refers to the concentric contraction or the way up The fourth number refers to the isometric pause in the shortened or top position The 32X1 tempo for the Box Squat means 3 seconds to lower the bar 2 second pause on the box - small rock back allowed Xplosive on the way up through heels as too work hamstring and glutes over the quads. As fast as good form allows...don't go too heavy. Again, the intention is to move the bar about a meter a second 1 second pause at the top Today's Workout: Pick your opponents, make a small wager and give'r!!
"The Quick and Painful II - Midgets Revenge" 300m Row 30 Burpees 300m RowHow do you read these strength workouts?? Example workout and Explanation lifted from CrossFit Portland: A1. Press 3-4 reps x 4 sets @ 30X0; rest 2 min A2. Wtd. Pullups 4-6 reps x 4 sets @ 31X1; rest 2 min B. Ring Dips amrap(-1) x 3 sets, rest 90 sec C1. KB Swings – 53lb, 30 reps x 3 sets, rest 60 sec C2. Pullups 20 reps x 3 sets, rest 60 sec How to follow the sets: In this example, you perform all of the A series before moving on to complete the B series. Once B is finished, move on to the C series. So, you’ll do a set of A1; rest 2 min, then a set of A2, rest 2 min, then back to another set of A1, and so on until all of the A sets are complete. The B exercise in this case stands alone, so you’ll do a set of B, rest 90 sec, then another set of B, etc, until the B exercise is complete. The C series will work just like the A series. Sometimes, you’ll see more than two in a sequence, such as A1, A2, A3, A4. In that case, you would move thru all four As in order, repeating until finished. Follow the rest times exactly – no more and no less! Once a series is complete, only take your allotted rest before beginning the next. In the example above, following the last set of B, you’d rest 90 sec exactly, then begin C1. Tempo prescriptions: 30X0 – The tempo code is a four digit number used to dictate the speed of a repetition (in seconds). This was originally developed by Ian king of Australia, then expanded upon by Charles Poliquin. There are many different tempo prescriptions, but all follow the same pattern. The first number is the speed of lowering, or eccentric phase. The second is the pause at the bottom or stretched part of the movement. The third number is the speed of raising, or concentric phase. The final number is the pause at the top or contracted part of the movement. If there is an X in the tempo, it refers to lifting explosively, or as fast as possible. If the tempo is the above 30X0 and you are doing a back squat, you’d take 3 seconds to lower into a full squat, no pause, then explode up as fast as possible, taking no pause at the top before beginning the next rep. Some movements start from the bottom, such as deadlifts or pullups. Again, using a 30X0 tempo, you’d lift as fast as possible, no pause, then take 3 seconds to lower back to the start. Your set ends when you can no longer maintain the tempo. If you cannot lower at the tempo prescribed, you are done. If the lifting speed is X, attempt to lift as fast as possible, however the bar may actually move slowly because of the load or from fatigue. This is ok. However, if a lifting speed such as 1 is prescribed, then as soon as you can’t lift the load in one second, your set must end. A 7373 tempo, such as you might see on wall slides, would mean lowering as far as possible for 7 sec, holding there 3 sec, raising up as far as possible for 7 sec, holding there for 3 sec. Rep ranges: You’ll often see a range of repetitions prescribed. Looking at the example from A2 above, you see wtd. pullups for 4 sets of 4-6 reps. You must try to hit the top number of the rep range. If you are successful, you MUST add weight for the next set. This is the rule each time you make the top number of reps. If you don’t make the top number, then you must stay at that weight for the remaining sets. If you fail to make the bottom number, also stay at that weight, unless you are falling well below your expected load/reps. In that case, it may be better to terminate that exercise for the day, as you are not recovered enough to progress. AMRAP: Do as many reps as possible at the prescribed, tempo if any. AMRAP(-1) means as many reps as possible, leaving one rep in reserve – in other words, stopping before failure. (-2) would be two reps in reserve. We use this to control intensity and to learn to gauge fatigue properly. You may also see this as AMSAP – as many seconds as possible – this applies to static holds such as the L-sit. TBear