Would this be a good idea for WOD
I have injured both my knees with bad technique squatting. Since Im trying to prepare for a spartan race, I decided to focus on a.) losing weight and b.)working on my upper body strength. As such, I dont follow my crossfit classes, but rather do my own. Here is the basic idea:
- Start with warmup, 5 minutes on rower and stretching
- Technique work. In my case, that's usually working on kipping-style toes to bar, focusing on grip strength or training HSPUs or strict pull-ups (i.e. things Im not good at or I need to get stronger at)
- Strength - do 5x5 Bench press or Military press (alternating). Linear progression.
- Metcon - Here i try to apply the BBB principle of Jim Wendler, where he suggests to do around 50% of weight used for the strength exercised and do 10x5. So I'll do that as a part of my metcon and then do something else (1000m rower for example and alternate these 2 exercises)
- Rope climb - I just recently learned to do it and I climb the rope every sessions I get the chance, simply to get better at it. I feel it really works my upper body.
- Tabata - Ill do a single 5min tabata, with focus on back or abs.
All in all, this routine takes me somewhere between 60-90 minutes and is not taxing on my knees which currently need some rest. My plan is to also include power-cleans very soon. What do you think ?
Also please, do u know of any WODs including rope climbing ? thanks :kicking0:
Re: Would this be a good idea for WOD
Is this done once a week? 3 times a week? Daily?
Warmup sounds fairly reasonable.
Technique work--I wouldn't be doing kipping toes to bar. There is no point to them unless you are competing, and even then they aren't important enough to warrant weekly technique sessions on them. If you need some core work think about L-sits, holds, abroller work or just even regular toe to bars.
If you are doing a 5x5 strength upper body lift daily, unless you rotate wisely it probably isn't a good choice. If you are doing bench M, Press W then bench Friday, it may work if you are still a beginner to intermediate. Don't forget to balance pressing work with upper body pulling work.
Metcon--I don't think Jim Wendler has ever said anything about "metconning" BBB work. By doing it in a metcon you'll wind up reducing your capacity to handle heavier and heavier weights. So if your goal is to build your strength lifts and gain some mass with BBB, do BBB. Now you can alternate BBB with a press and pulling movement--say close grip bench with ring rows. But it still shouldn't be at a metcon pace. More like work hard on the set, take a rest so you can work hard on the next set but don't take all day (1-2 minutes OR if you are alternating exercises 30s-1m between exercsies).
Rope climbs seem smart.
I think of Tabata as conditioning work. Doing it once in a while for abs and low back is fine. But I'm not sure in the value of doing it all the time.
Finally, what are you doing to figure out how you were squatting wrong to harm your knees? You are probably right in needing some rest, but in the long run you need to start working technique work so you can squat again. It will be hard to crossfit if you can't squat since this feeds into most of the oly movements.
Re: Would this be a good idea for WOD
Yes squats are important. Ill take some weeks off completely, and then Ill only be doing bodyweight squats. According to my doc, weighted squats are the most irrational thing to do for the knees. Sure there are benefits to reap, but even with excellent technique, the pressure applied on the knees is unnatural.
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