Monday, August 13, 2012

Tuesday8.14.12


"Fuel For Fire"
For time:
1,000m Row
1,000m Run
50 Box Jumps, 24/20
30 Burpees
50 Box Jumps, 24/20
1,000m Run
1,000m Row

Training with a belt:  Good, bad, meat-heady, or smart?
I am not going to get into the benefits and drawbacks of belts.  Instead, here is the bottom line...
Over 90% of 1RM - Yes
Under 90% of 1RM - No.
Competition - Yes.
Accessory work (i.e. Front Squat 4x8) - No.
If you don't like using a belt - don't.

56 comments:

  1. Looks like i better bring a puke bucket to the gym tomorrow :P

    ReplyDelete
  2. I never use a belt....i figure...if my core is not tight enough to support, it isn't worth the risk...unless of course its between me and 250,000 dollars.

    ReplyDelete
  3. hey guys quick question I've been traveling for a few days and I am at my location but I've missed all these previous work out should I continue to day or should I try to make up for the workouts I've missed your responses will be greatly appreciated

    ReplyDelete
    Replies
    1. Don't make things up. Just pick things up today.

      If you missed a week's worth of medication you wouldn't "make it up" by overdosing for the following week.

      Delete
    2. Thanks ben good analogy,

      Wod complete- 29:14

      Delete
  4. Bens advice usually has always been not to go back and make it up- just pick it up from here

    ReplyDelete
  5. Ty derek thats what i will do...its harder on me mentally than physically.

    ReplyDelete
  6. 29:26. Me and running are not friends.

    ReplyDelete
  7. 25:32, had to slow down the box jumps and the row because of my back, not ready to hit it 100% yet.

    ReplyDelete
  8. 26:49 - games standard box jumps, as close to puking as i've come in several months.

    ReplyDelete
    Replies
    1. also, i've been adding 1/2 cup of raw coconut milk to my progenex recovery shake and i swear to god, it is the most delicious thing in the world.

      Delete
  9. Would the belt advice apply for Olympic lifting shoes also? If you can't squat in flat shoes, like for front squats, you shouldn't be reinforcing it with oly shoes? I can see arguments both ways.

    ReplyDelete
    Replies
    1. Vary it. So long as you are comfortable squatting in sneakers you are good to go. The majority (like 85%) of you lifting should be in lifting shoes. Just like if you played soccer the majority of your training would be in cleats.

      Delete
  10. Metcon: 26:30 Rx
    Games std box jumps

    ReplyDelete
  11. 26:14. Think our loop is a little long or I've lost a lot of running speed.

    ReplyDelete
  12. Metcon in team format w/ CFNE- awesome wod
    Can't workout til Fri or Sat so I did some upper body today:
    3 rm bench, 95# 100# x 2
    PP: 20 x 65#, 17 x 75#
    Superset: BOR 135# x 8-12
    Strict MS 25# x 6
    Clean shrugs: 135# x 10-12

    ReplyDelete
  13. 20::16 games standard box jump

    ReplyDelete
  14. 23:54 - did non games standard on box jumps figuring that this was supposed to be a burner wod (aka fast). Opened the hips coming off the box. My legs were still dead from yesterday. Ow.

    ReplyDelete
  15. 26:09 rx'd with Games standard box jumps

    ReplyDelete
  16. 31:09 Games standard on all jumps but stepped down all 100 of them so I didn't wreck my shin. I'm still gunshy on BJ's

    Also did the obligitory "big dude" run for the week.

    ReplyDelete
  17. 23:40. I thought my legs would never loosen up!!

    ReplyDelete
  18. 28:34
    Box step ups - still healing my abs.

    ReplyDelete
  19. 30:13

    did the workout outside at a track. Ran in place of row so I doubled up the run. No fun! used a bench for box jumps close enough to 24". this workout was brutal.

    ReplyDelete
  20. 32:47. Cheat night last night hurt this morning doing this. Almost met pukie a few times but felt great after!

    ReplyDelete
  21. 24:20 I hate rowing!!! games standard box jumps
    **Hey guys...i know we all have different standards we adhere to. Lets figure out a way to standardize some of the movements so we can get an accurate gauge of how we are performing, for instance

    burpees either to touch a target (like in the open) or to a plate, etc...so we can play this more like a competition?

    sit ups- chest to knees?

    box jumps? games standards?

    ben- please if i am taking this too seriously and this is not where we are yet in training let me know!

    ReplyDelete
  22. 31:07 RX. Runs were very slow.

    ReplyDelete
  23. Replies
    1. Bad ass! Can I ask what your row pace was?

      Delete
  24. Well there goes my goat, workouts that are longer than twelve minutes 29:30 rx

    ReplyDelete
  25. 29:02 - Could have done better, oh well

    ReplyDelete
  26. Great workout... My 28:11 is not as fast as most of you.... But I'm almost 50... At least that's my excuse.

    ReplyDelete
  27. 26:40 rx games standard box jumps.. Wish my lower back didn't hurt when I run!!

    ReplyDelete
  28. 33:36 have been favoring rt calf since last weeks box squat jumps. didnt push the run or box jumps.

    ReplyDelete
  29. As Rx'd - 25:04

    Had to run on treadmill as my 1 year old was asleep in the back room. Think I would have run faster outside. Hard to judge pace on a treadmill.

    Games standard 24" box Jumps. First time trying these, they definitely slow you down and take more of a toll on the legs!

    ReplyDelete
  30. 28:21 RX. That run felt clunky and rough. Goat for sure.

    ReplyDelete
  31. 25:27 with games standard jumps. Run is definitely holding me back. Row was about 1:55 pace held throughout so I am very happy about that. Box Jumps were butter though, very surprised at that one.

    ReplyDelete