Wednesday 030430

Rest Day

There's but one way to determine the efficacy of a fitness protocol: pit that system against a second system and test them both against the standards of a third. By this standard CrossFit has no peer.

- Greg Glassman

Michael Johnson is the world record holder at 400-meter sprint – 43:18. Here he explains his strategy. http://www.sprint.r2.ru/400_johnson.html

Discover how a ten foot loop of theraband becomes a simple, inexpensive, effective, and portable approach to assisting the pull-up in May’s CrossFit Journal.

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Tuesday 030429

50 Glute Ham Sit-ups
Tabata “Bottom to Bottom” Squats
50 Abmat Sit-ups

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Life is a succession of moments. To live each one is to succeed.

- Corita Kent

Here’s an interesting story about the Navy’s reevaluation of the sit-up:
http://www.abmat.com/navy1.htm

Monday 030428

Shoulder Press 15 RM X 15 reps
20 Pull-ups
Push Press 15 RM X 15 reps
20 Pull-ups
Push Jerk 15 RM X 15 reps
20 Pull-ups

Work at a pace that allows for max load. Complete each round of pull-ups in as few sets as possible.

The load for the presses should increase from the shoulder press to the push press to the push jerk. The progression of these presses is from lesser to greater functionality, max load, metabolic stimulus, and total body involvement.

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Dave Leys' push jerk a moment before the catch; the hip is dropping, and the bar is rising. Notice his hip is back and his weight is on his heels.

Sunday 030427

Complete three rounds for time:
Run 400 meters
Deadlift bodyweight X 15 reps
24” Box Jump X 20 reps

This workout contains three different functional applications of hip extension. Note the seeming incompatibility of these movements. The benefit here is largely a function of pace or total time – don’t dally!

Saturday 030426

Rest Day

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Friday 030425

Tabata Squats, Push-ups,and Pull-ups resting one minute between efforts.

1/2 Tabata Squats, Push-ups, and Pull-ups resting one minute between efforts.

“Variances in effort, intensity, enthusiasm, and performance are an inescapable part of life. The belief that these natural variances can be planned for months in advance in order to optimize performance at a later date is hogwash.”
- Greg Glassman

American Gymnast is a good resource for all things gymnastic:
http://american-gymnast.com/index.shtml