Russ, whats the purpose of the resistance bands on the bench? Also, were you teaching the cert or refreshing? My finger is almost healed up so maybe I'll see you in the box with Steve some upcoming Saturday...
Steve C. Shift day wod courtesy of Sin City from 1/19/10 -Hang-power-clean and Jerk (155lbs)
-Burpee box jumps
-Toes to bar
-American Kettlebell swing (70lbs)
Each movement is performed for max reps per minute. Advance to the next movement after each minute, taking a one minute break between each of the four total rounds. Total score = Total reps.
pete- i'll answer your 1st question to the best of my ability with having no experience what so ever with louie simmon's approach in powerlifting.
from what i understand, he programs 'dynamic' days during the week i.e. speed, using fast, explosive reps on the concentric phase of the movement (in this case, pressing the bar up from the chest) with the key being powerful and explosive on the concentric aspect of the lift. on this particular workout, we used 50% of our 1RM, with a 10x3 set/rep scheme. the entire 10 sets should not take longer than 10-12 minutes max. so not only are you working fast and powerfully, but you are minimizing your rest/recover period between sets.
it was definitely something different (constantly varied ahem lol) and a useful training approach and stimulus which can definitely open up the creative mind and applying its principles and concepts in other modalities. in other words, use the same method on other shit.
as far as the L1 cert goes, that was my 2nd internship with HQ as a CrossFit HQ Staff trainer for the L1 certification seminars. its a wonderful experience, meeting people from all over and improving their lives in every aspect of living...which is what ALL this is all about. at the end of the day, you are improving yourself and others so that they are healthier and fitter than the day before. there is no other program out there that can hold a candle when it comes to GPP (emphasis on the GPP).
ryan w....7 mile beach run this morning...
ReplyDeleteRuss, whats the purpose of the resistance bands on the bench? Also, were you teaching the cert or refreshing? My finger is almost healed up so maybe I'll see you in the box with Steve some upcoming Saturday...
ReplyDeleteSteve C. Shift day wod courtesy of Sin City from 1/19/10
ReplyDelete-Hang-power-clean and Jerk (155lbs)
-Burpee box jumps
-Toes to bar
-American Kettlebell swing (70lbs)
Each movement is performed for max reps per minute. Advance to the next movement after each minute, taking a one minute break between each of the four total rounds. Total score = Total reps.
rx. 172 reps
pete-
ReplyDeletei'll answer your 1st question to the best of my ability with having no experience what so ever with louie simmon's approach in powerlifting.
from what i understand, he programs 'dynamic' days during the week i.e. speed, using fast, explosive reps on the concentric phase of the movement (in this case, pressing the bar up from the chest) with the key being powerful and explosive on the concentric aspect of the lift. on this particular workout, we used 50% of our 1RM, with a 10x3 set/rep scheme. the entire 10 sets should not take longer than 10-12 minutes max. so not only are you working fast and powerfully, but you are minimizing your rest/recover period between sets.
it was definitely something different (constantly varied ahem lol) and a useful training approach and stimulus which can definitely open up the creative mind and applying its principles and concepts in other modalities. in other words, use the same method on other shit.
as far as the L1 cert goes, that was my 2nd internship with HQ as a CrossFit HQ Staff trainer for the L1 certification seminars. its a wonderful experience, meeting people from all over and improving their lives in every aspect of living...which is what ALL this is all about. at the end of the day, you are improving yourself and others so that they are healthier and fitter than the day before. there is no other program out there that can hold a candle when it comes to GPP (emphasis on the GPP).