These mistakes or bad choices were made in my workout routine. We are on a new programming at Albany CrossFit, one at which we are striving for "power". The theory is to produce more power by performing a consistant (non stopping) work out. In order to do that you either scale your weight, use a band on pull ups or decrease the number of reps performed.
Check out this cool Power Output Calculator.
Programming:
• Scaling is NOT a bad thing
• We ALL need to scale, which may mean scaling up not down
• No longer will we use the Rx weights to program.
• We will now cycle weightlifting before each WOD and during each one of these sessions we will find out what our 1RM or 5RM maximums are for that particular weightlifting movement.
• The Repetition Maximums (1RM, 3RM, or 5RM) will be determined for ALL of the primary lifts we use in our WODS: Press, Push Press, Push Jerk, Deadlift, Back Squat, Front Squat, Bench Press, Pull Ups, Squat Clean, Power Clean, Overhead Squat, Power Snatch, Snatch
• EVERYONE will have a different weight on every workout! Unless you lift the identical weight as someone else in the 1RM, you WILL have a different weight during the WOD.
• We will tell you which Percentage you will use and of what exercise you will base that percentage on……
55% 1RM of your Push Press and use this weight for your thruster weight during FRAN.
• The weightlifting aspect will not be everyday but on a cycle and repeated through the same cycle every 6 weeks. In between cycles we will have a week off from the weightlifting, during which we will test your 1RMs and see that they have increased. IF NOT we will look at your diet and the possibility of overtraining.
• We all WILL help you and there will be a CHART which shows you what the %’s of your 1RM mean in regards to number of repetitions.
Percent of 1RM Optimal REP totals Total REP Range for Entire WOD
30-35% NA >60
40-50% 45 40-50
55-65% 25 20-30
70-75% 15 10-20
80-85% 10 5-15
>90% 5 1-10
Example: Fran has 45 Total REPS for each exercise
Sample WOD on the White Board/Webpage would look like this:
Skill - Back Squat - Work up to a 3RM
Strength - Push Press - 70% 3x3 (3 sets of 3 reps with 70% of your 1RM)
WOD: 10 Minutes/Max Rounds:
5 Pull-Ups
5 Ring Dips
(Modify with a band 3 stages down from your 1RM if necessary for both dips and pull ups)
REST DAY
Dialing In:
4:30am 8 oz tea6:30am 8 oz tea
8:00am 1 apple
3 teaspoons almond butter
2 oz protein
28 oz water
the day nor food consumption ended there... just didn't finish
No comments:
Post a Comment