Monday, 11 July 2011

I'm going to change things up this week and follow Crossfit Lorton's programming. Steve has a strength bias to his programming, but with recent results from Regionals he's discovered chinks in it. So he's been tweaking his programming to hit those weaknesses more. His metcons typically land in the shorter time domains of 5-15min. He rarely has WODs that go any longer than 20min, which I think is a mistake. But as I said, he's realized that his athletes break down easier once they pass the 15min time domain. I figured it'd be a nice change of pace to follow his programming for a week to see how it goes. Who knows, it might have an effect on my strength since he programs heavy.

Steve doesn't post the WOD ahead of time since some of his athletes tend to skip out when they see a WOD they don't like--completely wrong approach for improving on your weaknesses. That means I will post the WOD afterwards. I still plan on keeping Thursday as my CF Endurance day.

STRENGTH
10x3 Bench @ 60%1RM w/bands. On the minute, every minute.

WOD
5 Rounds
10 Deadlifts, 185#
10 Knees to Elbows
20 Push Ups

RESULTS
Strength: 145# w/orange band
WOD: 7:00
The WOD was over before I knew it. I did all deadlifts and knees to elbows unbroken. I had to break up the push ups on round three through five. The dynamic strength bench and push ups in the WOD were a good pairing. As I said before, Steve's WODs have a strength bias, but he also tends to favor strength endurance in his metcons. This WOD was "light" so it really hammered the strength endurance component since it was paired with bench press. I would have liked a longer WOD, but I'm giving his programming a shot this week.