Wednesday – July 17th, 2013

For those who need their second BodPod test please plan on having your test done between 8:00 and 8:30 am this Saturday July 20 at CrossFit Forest.
Friday July 26th we will be closed for the CrossFit Games which are being held at the Home Deport Center in Carson.
 Do you remember your first job?  I remember mine.  I was nine years old living in Hawaii on the Marine Corps Air Base.  My Father was deployed on a six month “Cruise.”  He was a Helicopter Pilot and for the three years we were stationed in Hawaii he was gone on 3 six month Cruises.  This left a lot of families on the base without a Dad to mow the lawns.  So, my first job was mowing lawns.  I had four houses that I would rotate doing every couple of weeks.  The pay ranged from $6-$10 per lawn.  Much larger lawns than our California homes.  I can remember the sense of pride that I had in working.  It taught me the value of a dollar.  I have since been a believer in the need to work.  Not just for the monetary benefit but more for the sense of accomplishment and self reliance.  My oldest daughter Morgan likes to sew and crochet.  She has made these frogs that she is now selling.  Seeing her sell one of her frogs was awesome.  You could see her confidence rise.  She recognized the person appreciated her work and rewarded her for it.  She is understanding the value of work.  She knows how much time it takes her to make one of the frogs.  While she may be making a dollar or two an hour that is not what is important at this point.  She is learning what it costs in supplies and that this activity that she likes can earn her money rather than cost her money.  I hope that she learns to love the ability to work.     
Back Squat: Like yesterday you will complete 2 lifts every minute for 10 minutes.  We are doing tempo squats again today.  3333.  Meaning you will hold the top standing position for 3 seconds, lower yourself on a smooth 3 second count, hold the bottom for 3 seconds, and come up on a controlled 3 second count.  Two reps will take a minimum of 24 seconds.   We want perfect technique.  Keep the weight on your heels, hamstrings engaged, chest up.
Workout Strategy
So the rep scheme may be a little confusing but we are doing three rounds of three movements with decreasing reps each round.  With this we can break the workout into 9 stations.  We want to spend no more than 60 seconds at each station.  For level two that means you get  60 seconds to do 12 pull ups and then 60 seconds to do 15 dips and so on.  The goal is to do the workout in less than 9 minutes.  The nice thing about giving yourself 60 seconds to do each of the last set of pull ups, dips, and Clean and Jerk is that you will be tired but there is far less reps than the first round so you will be able to finish fast and strong.  (Nice run on sentence right)  CrossFit is supposed to be high intensity.  Intensity is measured by work / time.  If we look at level 2 again there are a total of 27 Pull Ups, 27 Dips, and 18 Clean and Jerk.  It only takes about 1.5 seconds to complete a Pull Up, 2 seconds to complete a Dip, and 4 seconds to complete a Clean and Jerk.  That means total working time for this workout is 2 minutes 47 seconds.  A 2:1 rest to work ratio is what we are looking for today.  Anything more than that will greatly decrease the average power output (intensity).  If you do a lighter weight but do the workout faster than the desired 9 minutes you will see far more benefits than going heavier but taking 12 minutes or so.  But, I’m working strength you say.  We are not working strength in most Work Outs of the Day.  We are working on metabolic conditioning.  This is why we have a strength of the day which for today has you doing 20 reps in 10 minutes.  Low reps higher weight.  If you find that your are held back by strength than you will need to spend more time working those weaknesses.  
What can you learn from today’s workout?  I know that the 155# Clean and Jerk would take me to long to complete in the desired time.  The Chest to bar Pull Ups would also start to give me trouble.  I decided to do level three as written.  Once I completed the workout (7.35) I realized that I COULD have done Chest to Bar Pull ups and stayed within the desired time.  An increase in weight on the Clean & Jerk would have still caused me some problems.  We need to look at our workouts when we are done and gather the loads of information they are providing to us.  The workout will show you your strengths and weaknesses.  What combinations of movements you are good at and which ones you need to work on.  This information will allow you to plan better for the next workout.  
Workout of the Day
Strength of the Day Back Squat: 2 every minute for 10 minutes / Tempo style of 3333
Level 1:12 Ring Rows

15 Bench Dips

9 Clean & Jerks

9 Ring Rows

12 Bench Dips

6 Clean & Jerks

6 Ring Rows

9 Bench Dips

3 Clean & Jerks

Level 2:
12 Pull Ups

12 Dips

9 Clean & Jerks, 95/65#

9 Pull Ups

19 Dips

6 Clean & Jerks, 95/65#

6 Pull Ups

6 Dips

3 Clean & Jerks, 95/65#

Level 3: 

18 Pull Ups

18 Ring Dips

12 Clean & Jerks, 115/85#

15 Pull Ups

15 Ring Dips

9 Clean & Jerks, 115/85#

12 Pull Ups

12 Ring Dips

6 Clean & Jerks, 115/85#

*Under 8 minutes

Level 4: 

18 Chest to Bar Pull Ups

18 Ring Dips

12 Clean & Jerks, 155/105#

15 Chest to Bar Pull Ups

15 Ring Dips

9 Clean & Jerks, 155/105#

12 Chest to Bar Pull Ups

12 Ring Dips

6 Clean & Jerks, 155/105#

*Under 9 minute 

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