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"URGENT DELIVERY"
Objective: Strength
Warm up: 5 Rounds
10x Box Jumps @ 24" Box
5x Getups each Shoulder @ 16kg
3x Shoulder dislocates mobility exercise
Training:
(1) Work up to 1RM Standing Press
(2) 5 Rounds
3x Press @ 85%
15m Walking Lunge holding 2x 20kg kettlebells
(3) 5 Rounds
3x Heavy Bag Clean & Squat each Shoulder
20m Tire Drag (10m forward, 10m Backward)
(4) 5 Rounds
7x Kettlebell Clean & Press @ 2x 20kg Kettlebells
7x Strict pull ups (5x for female athletes)
Comments:
I received the following e-mail:
"I've been keeping up with your site for a few weeks now and have really enjoyed reading your daily posts and explanation/purpose
of the WODs. I haven't tried one of your WODs yet but I plan to soon. Your comments today are exactly what I've been thinking
about the last few days. I'm reading Practical Programming (Rippetoe & Kilgore) which I guess is what got my mind going.
I have been Crossfitting for several years now and have loved every bit of it. It is a great (possibly the best) program
for general physical preparedness. This is a great thing for the normal gym rat or soccer mom but when you are training an
athlete for a particular purpose, whether it is for a sport, career, or survival, there has to be a bit more specificity than
what Crossfit provides. My main concern is strength. I've been trying to figure out the best way to increase strength without
giving up anything else. I could obviously do just a strength program but I also want to run a 20 min 5K and keep my 4:35
Fran time (lower it actually). It looks like your program is designed in this way, but it also seems that your WODs last
a long time - maybe not, I haven't done one yet. Between riding a desk all day and trying to open a CF affiliate in Shreveport,
LA, I don't have 2 hours/day to work out- which is part of the reason I've enjoyed CF. Any suggestions?
"Your comments today helped consolidate some of my ideas. I'm quite a novice in this realm of thought but am trying
to learn as much as I can. Do you recommend any particular books/articles/journals or any other certifications (outside of
Crossfit) to speed up the learning curve. I currently have a level 1 CF cert.
Thanks for your help and keep up the good work.
- Trey
ROB'S COMMENTS/ANSWER:
Trey -
What Rutherford and others proven and I've learned myself that increased strength results in faster workout times - esp.
loaded circuits like "Fran." It's not a coincidence that Josh Everett is one of the strongest guys in the CrossFit
game, and one of the top performers in the circuits.
But everything has a cost. Increased strength may help you lower your Fran time, but may not result in immediate progress
in your 5K time.
Our training sessions are designed to take an hour, and rarely do we run over.
In terms of books and resources, I read everything I can find. I do believe that a CSCS certification through the National
Strength & Conditioning Association is very important.
Also - Olympic lifting seminars/clinics are recommended. I've attended two, one through US Weightlifting at the Olympic
Training Center in Colorado Springs and another in California through Catalyst Athletics. I personally would love to attend
a kettlebell cert of some type. Pavel is my first choice, but the RKC is just getting too expensive.
Mentoring or interning in a Collegiate Weight room does wonders for coaching. And of course, I'd recommend coming to one
of our seminars. We've scheduled another in September.
In terms of reading materials, I'd recommend going to t-nation.com and reading everything by Dan John, then visiting his
website, danjohn.org, and downloading his free e-book. Louie Simmons also has several great articles at westside-barbell.com.
Eric Cressey and Mike Boyle each have websites with great, free material/articles. I've recently purchased and read Cressey's
new book, and have downloaded Boyle's e-book.
Twight has been a big influence on me, and gymjones.com has thought-provoking essays about motivation, what we do, and
why we do it.
Beyond Dan John, t-nation.com has many great authors and corresponding articles. Core Performance, and Gray Cook's Athletic
Body in Balance will introduce you to the growing sports-performance type of training. Cosgrove and dos Remedios have great
books out, and I own and often refer to Pavel's "Enter the Kettlebell." More recently, Rutherford has caused me
to re-read Kenn's book, "The Coach's Strength Training Playbook." Sorry, the list goes on and on ....
If I have one issue with the CrossFit "koolaid" it's that sometimes it seems to me the focus is narrow. What
began as an "open source" fitness model has grown narrower and narrower and many CrossFit affiliates and trainers
fail to reach outside their own community for new ideas and knowledge. This is probably the result of making fitness a "sport"
- and just like any other sport, sport-specific training results in the best performances during competition.
I quickly learned that there is a lot of great knowledge about strength and conditioning before and beyond the CrossFit
phenomenon - and it's all really interesting to an unathletic, geek like me.
Enjoy the journey - if you chose to take it. I sure have.
About "Urgent Delivery" .... this is one of our classic strength training sessions. Go heavy. Go hard. You'll
be dragging your butt out of the gym...
- Rob Shaul
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| Dave |
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