Extra Work, Week of 8/11/14

Here is the extra work for the week of 8/11/14.
Endurance Focus: Week 2 of 12
There were a few questions concerning the difficulty level of last weeks program. As all things under the CrossFit For Glory umbrella, the endurance work can be scaled as necessary. How so? Simple, if the program calls for 8x200m sprints, maybe you only do 4 or 5 until you build up the tolerance. Shortening the distance of endurance work is the easiest way to ramp up to it. Having said that, one thing that I want to make clear is that the goal of interval work like that is to work at a high intensity such that your last interval is within 1-2 seconds of your first interval. This is called pacing. Learning this takes some practice. You don’t want to go so hard and fast on your first couple that your recovery time frame is not sufficient, but you also don’t want to go so slow that you aren’t working hard. Check out this video for more info: CrossFit Endurance Pacing
Day 1 –
10 x 200m w/ 2min rest (re-read the pacing piece from above first)
Day 2 –
3-4 x 800m w/ 3min rest (keep times w/in 2-3 seconds of each other)
Day 3 –
5K @ 85% of last week’s 5K Time Trial pace. Here is how to figure out what time you should shoot for:
P + (P x (1 – E)) = G
P = fastest time for the distance. Convert to seconds.
E = Desired effort level in decimal form (90% = .90)
G = Goal time in seconds
Example: 90% of 10k TT Pace
So, if my fastest 10K is 48 minutes and my desired effort is 90% then my goal time should be:
2,880 + (2,880 x .10) = G
3,168 seconds= 52.8 minute 10K
If you need help figuring this out, let me know!
Strength Focus : Week 4 of 10
Day 1 (Wednesday) –
Front/Back Squat – 5×4/8 @ 80% (of 1RM front squat), rest 2:00min
Day 2 –
Front/Back Squat – 5×4/8 @ 94% of Day 1 (remember, this will be 94% of the 80% you do on Wednesday)
Pull-Up Focus : Yes, this looks identical to last week. It’s supposed to.

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


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