.
3 x
155lb power clean x 4
pull ups x 8
squat jumps x 12
24kg swings x 16
run x 200m
immediately followed by:
burpees x 20
afap, for total time
3 x
155lb power clean x 4
pull ups x 8
squat jumps x 12
24kg swings x 16
run x 200m
immediately followed by:
burpees x 20
afap, for total time
3 comments:
clint: 10:15
john: 11:23
is this it? should we use subtle variations of the "3 rounds for time" "couplet" "triplet" and "metcon" as a compliment to a healthy dose of regular strength work? is it really that simple? i'm not sure at this point but i know that the feeling accompanying this effort was nothing short of full on pain. something that hurts that bad has got to be beneficial, right? i vacillate back and forth between doing the "same" thing "x" number of days per week while keeping it as varied as possible but still i wonder if the template would induce boredom even with what i would expect to be positive results. i'm thinking about this more and more lately and have come to the conclusion that (assuming a high level of gpp is the goal) being aware of weaknesses is the only answer. watching for areas of deficiency and knowing how to implement a plan to correct them is the only real answer. if you can't do hspu, multiple sets of 10 plus pullups, deadlift repetitively at 75%, c & j with perfect form until the limit, double under with some sort of efficiency, or run during timed events then you have weaknesses. they must be dealt with, regardless of the template or style of training you prefer. find a way and get it done or stop talking about it. get in the game and test yourself at the next level or choose to sit on the sidelines, there's more comfort in the bleachers anyway.
Why you keep looking for the "perfect" workout is another question you should ask yourself. Are you doing it as a game to keep getting inventive and challenge yourself or are you really trying to find a "perfect" workout? If you are striving only to find the 1 prefect workout, or the 1 perfect workout type than you are pretty much missing the bus on this whole crossfit, contantly-varied model. I like this one, a great balance of weight, body-weight, and cardio to be able to keep moving. However, sometimes you need some azz-kicking heavy weight mixed in or technical gymnastic moves that will make you fail, just so you can learn to succeed. For me, a successful workout is any that leaves me stronger and/or smarter than I was the day before and that means even the "failed" workouts are a SUCCESS. Great to hear tou are going to the cert, do good things.
while going about it differently you've summarized my point but missed the question. but first let's define the "perfect" workout/template/schedule. said program would allow oneself the ability to train all modes simultaneously without overtraining WHILE consistantly making gains. to me there is no perfect single "wod" or workout and i know better than to expect to find it but as you said (that i firmly agree with) even the failures are a success, if we learn from them. that is, if you're analyzing what you just did and finding ways to make the next effort closer to perfect / closer to reaching your goals. the question i'm propsing is this, is having a template setting us up for failure or is the lack of such a system the problem? while a perfect program doesn't exist there are degrees of effectiveness to which a person goes about reaching any goal. some methods are better than the next. crossfit is a better method than anything any of us have done in the past. my point is that the only way we're to make ourselves "better" is to acknowledg our weaknesses and work to resolve them. HOW to resolve them as FAST as possible is the thing i'm looking for. no matter what this will be done under the name "crossfit". the definition of said sport is simply too broad to escape. what direction to take and how to get down te road of progress with the least number of wrong turns is the key. spinning my wheels and going thru the motions hoping to stumble upon the answer while following someone elses plan doesn't seem like the answer. know yourself, learn from mistakes, and make adjustments so that improvement is experienced regularly. this side of having an unlimited budget to hire the best coaches in the community there really is no other way.
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