STT CROSSFIT FAMILY - As we all know MAJ M is leaving soon. I am going to attempt to provide programming that measures up to the world class standard he has provided over the past months. Over the next few days I will make some changes to the site to reflect the changes that are taking place. First, I had to change the logo because God help us all if I were to be part of a "Combat Advisor" team. Also, we are working to push this workout philosophy to more Soldiers FOB wide and applying for an official Crossfit Affiliation. That being said the name is being changed so that anyone will feel they can follow along no matter what unit. I will give a heads up when its going to happen but the blog URL will likely change to warriorcrossfit.blogspot.com soon too. Anyway if you think this new logo is horrible send me something and we'll see if that works. Also, please continue to post how you are doing on the WODs so that I can see what the strengths and weaknesses throughout the group are. Last but not least, if you see MAJ M this week be sure to thank him for the countless hours he has spent training, programming, educating and changing many or our lives for the better. I know I have learned so much and would like to say thank you and safe travels.
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Warm-up: Standard
Practice: Deadlift 3 x 5 reps of 65, 75, 85% of 1 rep max
Train: 3 rounds for max reps
1/2 body weight thrusters
1/4 body weighted dips (use a belt or curl a dumbbell between your legs)
Round to the nearest 5 or 10lb increment
3:1 rest to work ratio between rounds: so time how long it took to complete your round and multiply it by 3 for your rest period
*Thrusters are full front squat into locked out elbows overhead. The only rest position is with the bar overhead. Once you drop the bar down or cannot lock out a rep you're done son.
**Move from thrusters right into your dips; secure your weight and start pumping them out. Drop your chest to nipple line at the bottom and full locked out elbows at the top. The only rest position is in full extension at the top. Once you touch a foot down or cant lock out your elbows you're done
***Be realistic here with your weights, scale to 1/8 body weight dips if you need to (some may not be able to add any weight to the dips). But try to stay close to the prescribed weight for thrusters.
****DO NOT SCALE DOWN AFTER ROUND ONE - LIVE WITH YOUR DECISION!!
Comments: post your practice weights; and how many reps you completed of each exercise for each round
Post: Stretch it out CrossFitters; PNF contract/relax partner assisted stretching of quads and hammys at least
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MAJ M - Practice: 265,315(supposed to be 305 but easier to put 45lb plate on),345. Felt very strong on all sets; Train: bwt 190, 95lb thrusters, 50lb dips, 30/5, 20/5, 15/3. Brutal.
ReplyDeleteDoc - thanks for the kind words, but I'm sure you'll do way better with the programming than I ever did. Oh, and remember how we were trying to get my elbow to pop this morning? May need to add 95lb thrusters into your repertoire as they did the trick nicely.
Steph, you're sick!!
ReplyDeletePractice: 215, 250, 285 (felt heavy); Train (207 lbs BW, 110 lbs Thrusters, 45 lbs dips)10/6, 12/5, 9/4.
Goodgame: BTW 160 Practice: 185,205,225,275(1rep); Train 85lbs thrusters, 45lbs dips; 20/6, 17/6, 14,4. Thanks Maj M for bringing me back into the crossfit world after a long year absence. We will continue to work on growing this program you started here on Warrior.
ReplyDeleteSela- Practice: 215,250,285; Train (172lb BW) went slightly heavy with 95lb thrusters and 45lb dips 25/6, 19/5, 14/3
ReplyDeleteLT D - Practice: 222, 275, 305
ReplyDeleteTrain: 95lbs Thusters/50lbs dips: 25/5;23/5;20/2.... brutal.
Pennell: P 195,225,250 T 95lbs 11/0,10/2,7/2, worked on negatives during dips really put max effort in the thrusters very impressive
ReplyDeleteDominguez: P 65,95,105 T 45lbs 20/0, 20/0, 13/0 work on negatives for the dips, her form is perfect and gave max effort on thrusters
very nice work today from these two
Pennell: P 195, 225, 250 T 11/0, 10/2, 7/2 worked on negatives during dips, really gave max effort on the thrusters very impressive work today
ReplyDeleteDominguez: P 65, 95, 105 T 20/0, 20/0, 13/0 worked on negatives during dips, perfect form and great effort on thrusters
Really impressed with these two today.
callahan p 175 3X5, T 75#thrust 25#dip 22/0 15/2 17/2
ReplyDeleteHenderson P 205 3X5, T 80#T/40#D 4/6 9/4 9/1
Pfiefer P 245 3x5, T 100#T/BWd 10/6 9/7 9/5
Urias P 245# 3x5, T 100#T/BW negatives 14/7- 11/8- 7/10-
Gregor 135 3x5, T 50#/BW negatives 6/5- 7/4- 4/5-
Bring your books or memo pads to record and post your times. Food log if needed.
wise P 145/165/191 T85#/45# 16/5 17/3 18/3
ReplyDeleteFerrara P 205/235/270 T95#/45# 30/2 14/8 20/4
hudak P 205/235/270 Train 110#/45# 20/2 14/3 12/2
Goodgame P 175/205/225 85#/45# 20/6 17/6 14/4
costa t95#/45# 16/2 12/1 10/2