My boys Sipa and Toni had done the qualification workout for Finland's crossfit games so I figured why not go for it too. It looked like an okay metcon and easy to arrange, no extra equipment needed and no need to drop heavy weights so I completed that one today.
 |
| Everyday salad with the dinner, keep it clean and healthy |
Winter War, Event 3. Result 185 reps.
- 10min amrap of:
- 30 power cleans, 50kg
- 10 pull-ups
- 30 box, 61cm
- 10 pull-ups
- 30 double unders
- 10 pull-ups
I finished the first round and completed 25 box jumps on the second round. The issue here was trip strength. Even though the barbell was light at 50kg on the cleans, it started to pressure the forearms greatly and it was challenging to keep a hold on the bar. Simply couldn't press my palm into fist anymore after a certain point. So that was definitely the movement that kept me from moving faster.
Pull-ups went unbroken, double unders unbroken and the box jumps also practically unbroken. I kept a 2 second pause on the first round at 10 and 20 reps. On the second round I went unbroken. So it's obvious the power cleans was the thing for me in this one. Had it been for example 10 reps each movement each round, I would have gone ub all the way. But that wasn't the case and it made me think about programming.
Competitor's wod programming philosophy includes the following statement:
"20 Rep Benchmark: We will be rotating through movements and testing a 20 rep max lifts twice per week. 20 reps is enough to ensure we are developing more than just maximal strength. We are looking for strength endurance, stamina, and efficiency in our movements. In addition, 20-reps, if done right, is enough to get yolked and see God."
That site is freaking awesome, hosted by Ben Bergeron, is focused in posting some bad ass workouts for those who aim to be the fittest of the earth, for those who want to make it to the regionals and for those looking to make their best in the Crossfit Open. So in practice you'll find the workout of the day that suits perfectly for you, no matter what your background is.
Back to the initial idea: 20 rep benchmarks. Not a bad idea. Haven't done them at all. Why not try them? It definitely improves strength endurance, stamina and overall fitness level in all dimensions. No matter if it was clean & jerk, snatch, squat or whatever strength movement. Note to self: do it!
I'd love to try jerking from the blocks, have never seen those things live, anywhere
No comments:
Post a Comment