Extra Work Details…8/4/14

At our most recent “Goal Setting Roundtable” we had the athletes toss out any and everything that they wanted to achieve. No surprise that they covered the gamut of health and fitness checkpoints.
In order to help give you all some direction, we will be programming “extra work” each week that you are welcome to partake in. We will be posting the extra work for the entire week on Sunday nights. Tonight I’ve included it in the regular post. Going forward, the I will simply include a link to the extra work in our normal Sunday evening post.
A few common themes that popped up were extra endurance work (via more running and rowing), pull-up and muscle-up progressions, and additional strength work. We’ve hit on a few of these tonight.
Here are a few ways to go about utilizing this extra work:
1. The box is always open 30min prior to each class – come in then and get to it
2. We stay after most classes (unless the coach has to be somewhere) for 15-20min, you may use that time to complete what you are able
3. We have “Open Gym” hours on M/W/F from 6-7pm for an additional $20/month. Use it!
4. Do it at home
Caveat – this is NOT meant to replace any of your regularly scheduled programming/workouts. Hence the title “Extra Work.” It is meant to supplement your already dedicated training in order to more personally attack your weaknesses. If I get the sense that people are doing this, I will stop writing the extra work.
Endurance Focus – we will be programming three days per week based off of CrossFit Endurance methodology. We’ve used this program extensively with athletes in the past and have seen great success. This is a 12-week cycle, so this is week 1 of 12. If you think it’s “too easy” or “not enough volume,” you’re doing what Jay refers to as “sight seeing” when you do your running. This is meant to be hard. Intervals, when done at the intensity they are intended, are some of the worst things in the world. That’s why you see so many ‘sight-see-ers’ running around. For a more in-depth explanation of this, see this, this, and this.
Endurance Week 1 of 12 –
Day 1 –
8x200m w/ 2min rest (these are 200m sprints done all out w/ 2min rest in between)
Day 2 –
2x800m w/ 3min rest
Day 3 –
5k Time Trial (a time trial is a race designed to be run at maximal intensity. This should be the fastest 5k you can possibly run at that time, feeling like deaths door as you cross the finish line.)
Strength Focus – right now, we are beginning week 3 of 10 of the dreaded front and back squat cycle. For our weekly in-gym programming, I program just one day of squats. However, the program is designed to be done two days per week with the second day being a slightly dialed back % from the first day. We’ve got a handful of athletes already participating in doing the two-days-per-week plan and I will be using this space to post it publicly. If you choose to go this route, make sure you don’t do these days back to back.
Day 1, Week 3:
Monday (we will always perform day 1 in the gym on either a Monday, Tuesday, or Wednesday. I will designate the day in this post as I have here – Monday) –
Front/Back Squat – 5×4/8 @ 75% 1RM Front Squat, rest 2:00
Day 2, Week 3:
Front/Back Squat – 5×4/8 @ 94% of Day 1 above (the second day of this cycle will always follow the same pattern where you’re squatting 94% of the weight you squatted on Day 1 of that week. In this case, if you squatted 100lb for your 5 x 4/8 on Monday’s session, then today you would squat 94lb.)
Pull-Up Focus – Pull-ups dictate that you give them much more focus than what we are able to reasonably expose you to during a normal week if you want to become successful and/or more proficient at them. As such, this program is meant to help you build or bolster your strength, muscle, and understanding of the body control necessary to be successful at the movement. See Josh or Heather for specific questions with this template.
Day 1 – Tempo Pull-Ups w/ Goal of Quantity/Volume f/ Strength/Eccentric Loading
5×5 @ 30X3 (3 seconds down, zero time in the hang, jump/pull to top, hold chin over bar 3 seconds), rest 60-90s
Day 2 – Strict Weighted or Band Assisted Pull-Ups f/ Quality/Volume, Hypertrophy
5×10 w/ weight or band that allows you to finish sets comfortably, rest 30-45s
Day 3 – Body Control Practice, do these in circuit fashion.
a. Hands & Feet Hollow Hold w/ Feet Anchored – 5 x ME Hold, rest 30s
b. Arch to Hollow Med-Ball Throws – 5 x 10, rest 30s
c. Hollow to BIG Arch to BIG Hollow – 5 x 10, drop and reset, rest 30s
 
Each week, you can expect to have at least three areas of extra work. I hope you find this useful in helping you achieve whatever goals you may have for yourself. Feedback is always appreciated.
 
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Now for our regularly scheduled Monday programming:

A. Weightlifting:
Front/Back Squat – 5×4/8 @ 75% 1RM Front Squat, rest 2:00
 
B. MWOD:
Front Rack – 3 x 30s
 
C. WOD:
12min AMRAP –
Run 400m
7 Clean and Jerks (155/115)
 
*Note: A power clean is fine, no squat is necessary.