GPP Stuff
Seated hip stretch
Joint Mobility
Olift Mobility
DH Pull-up breathing ladders
5,4,3,2,1x2-Harder then it should have been
KB Swings 45lbs bell
75@25/min pace
Foam Roll
Seated hip stretch
Hit the wall last week, took an easy week this one. DH were harder then they should have been. Need to get back into the groove of KB Swings.
At this point, I think the longer circuits made famous by CF are pretty useless as a developer of conditioning, though they may have a function at displaying conditioning. I think the load at most are insignificant to develop strength and the rep scheme is insignificant to develop endurance.
Right now, for endurance, I think the KB swing combined with high rep calisthenics is the way to go. Build strength with heavy barbell lifts, then develop conditioning with calisthenics, finally, on occasion, display this force by kicking everyone Else's ass in CF metcons. Pretty basic, but it would work. Too bad it would not sell. I do not think people would pay $150-$200/month to be told today we will squat to a heavy 5rep set, then do 4 rounds of push-ups with a minute between rounds.
2 comments:
Found your blog via Frieh's I'm a green horn at this weight thing never done crossfit either. I must say I have to agree with your reasoning. I'm going to try a 9wk cycle 3wk(3 strength 2 cardio & climbing specific stuff) 3wk(3 strength/circuit 4x6s chin&dip1x2 and such 2 cardio & climbing specific stuff) 2wk(3 endurance high reps 2 cardio & climbing specific stuff) 1wk( 1 strength 4 cardio & climbing specific stuff)
Take off week from gym climb only reboot.
Thanks for stopping by. I really like Frieh's blog because he shows how gym fitness is used to supplement sport fitness.
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