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Extra Work Week of 4/27/15

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.
A few common themes that popped up were extra endurance work (via more running and rowing), gymnastic progressions (pull-ups, dips, muscle-ups, t2b, etc), and additional strength work.
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. 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.
General Note – You will notice that some of the categories below (endurance and gymnastics for instance) have multiple days. That is by design. The ‘workouts’ themselves shouldn’t take too long, so do them all to maximize your results.
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 thisthis, 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 a 6-week cycle of 20-rep back squats. 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. If you choose to go this route, make sure you don’t do these days back to back.
Day 1, Week 1: (This is what’s programmed for the gym at-large)
Back Squat – 1 x 20 @ 60% 1RM Back Squat
 
Day 2, Week 1:
Back Squat – 1 x 20 @ 5-10lb heavier than last session (for instance, if you did 100lb for your previous session, then do between 105-110 this time around)
 
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 one of your coaches with direction on how to tackle these days.
 
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
Tabata Hollow/Arch Practice – 8 Rounds of Each Movement, 20s on, 10s off (perform all 8 rounds of one movements before moving onto second movement)
Hollow Rocks
Arch Rocks
Hollow to Arch Kip
 
 
 
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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