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Fitness Theory and Practice. CrossFit's rationale & foundations. Who is fit? What is fitness?

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Old 09-18-2009, 10:47 AM   #101
Jacob Cloud
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Re: CrossFit Wichita Falls Programming

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Originally Posted by Justin Lascek View Post
Jacob, I've used the following,

For 10 to 12 minutes, run a 40 to 50 yard sprint at the top of the minute. Walk back down to the track, and wait for the top of the minute.

Or, for 10 to 12 minutes, run a 40 to 50 yard sprint, walk back, and when you get back to the starting point, take off.

Both have been useful.



Oh, and I don't deem "Annie" to be useful for this stuff because sit-ups don't require a lot of energy, relatively speaking.
Thanks for the notes. I'll finish up my TX Method intensity day tonight and hit CFWF full force on Monday, and will keep updates in my log on here. Should be fun!
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Old 09-18-2009, 01:02 PM   #102
Michael Donohue
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Re: CrossFit Wichita Falls Programming

This thread falls right on the heals of something I just put together for myself. I'm looking for more strength, who isn't, and put this together last week before seeing this thread. I started this on Monday.

Sunday - Rest
Monday - CF WOD
Tuesday - SS Workout A (BS 3x5,BP 3x5,DL 1x5)
Wednesday - Rest
Thursday - CF WOD,
Friday - SS Workout (BBS 3x5,Press 3x5,PC 5x3)
Saturdays will be my austere/awkward lifting and WOD days. I will be using sandbags, sled-drags, kettlebells, large tires, one-armed movements, etc. on these days.

The CF WOD days will be pulled from the main site and I will be avoiding cherrypicking unless that days WOD is a Strength day. If I end up stalling I will probably do shorter heavier WODs on WOD days. My log will be here: CF Warren Forum/Mike's Log W/F/S
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Old 09-19-2009, 11:11 PM   #103
Alex McRobie
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Re: CrossFit Wichita Falls Programming

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Originally Posted by Justin Lascek View Post
Imagine what will happen to your "Fran" time when your back squat is 400 and your press is 200.
but would this program get you to those numbers, thats a 60lb press increase.... is that possible on starting strength or wichitafalls?

and what happens when you plateau on this program?
any help would be appreciated..
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Old 09-20-2009, 08:45 AM   #104
William Calem
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Re: CrossFit Wichita Falls Programming

Justin,

At what point would you recommend to start adding wieght to the pull-ups?
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Old 09-20-2009, 09:00 AM   #105
Joe Bernard
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Re: CrossFit Wichita Falls Programming

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Originally Posted by William Calem View Post
Justin,

At what point would you recommend to start adding wieght to the pull-ups?
In "Practical Programming," Rip says once you can do more than 15 reps per set. I'd imagine it would be the same in this program too.
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Old 09-20-2009, 09:50 AM   #106
Jeremy S Barnett
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Re: CrossFit Wichita Falls Programming

I've switched my programming to be a little more like CrossFit FootBall. I incorporate a strength movement at the beginning of each day on Mon., Wed., Fri. then a short WOD. Below is a one month sample of my programming. I have planned out the strength progressions and periodic 1 rm testing through the end of Dec. "09.

If you're interested you can visit my blog at www.evolvedathleticsfl.blogspot.com W/F/S to follow future WOD's.

So far this is working great for my clients. Everyone's strength numbers are steadily increasing and their WOD times/rounds are improving.


Mon. 8-3-09 WOD

Core Lift: Back Squats
10 x 50%, 8 x 60%, 6 x 65%
5 x 5 x 75%

WOD: 3 Rounds
10-Box Jumps
20-KB Swings Single Arm
30-GHD Hypers

Tues. 8-4-09 WOD

WOD: (10,000 m. Team Row)
Each team member will row 200 m. then perform:
10 Sit Ups
10 Leg Raises
10 each side MB Trunk Rotational Slams
When finished with core exercises wait your turn to begin rowing again.
1st Team to 10,000 m. WINS!

Wed. 8-5-09 WOD

Core Lift: Bench Press
10 x 50%, 8 x 60%, 6 x 65%
5 x 5 x 75%

WOD: AMRAP in 15 min.
10-Wall Ball Shots
10-Pull Ups
10-Push Ups (Adv. do MB Lateral Push Up Hops)
10-KB Plank Rows



Fri 8-7-09 WOD

Core Lift: Conventional Deadlift
10 x 50%, 8 x 60%, 6 x 65%,
5 x 5 x 75%

WOD: Complete 10, 8, 6, 4 for each exercise.
(Increase weight as reps decrease)
BB SDLHP
KB or SB Carry to end of Drive and Back (HEAVY)
Weighted Lunges

Sat. 8-8-09 BOOT CAMP
BOOT CAMP:

Event 1:
60 secs./exercise x 2 Rounds 20 sec. rest between rounds
Partner MB Trunk Rotations
Partner MB Chest Passes
Partner MB Toss & Sit Ups
Partner Band Rows

Event 2:
Rope Truck Pull Hand Over Hand 50'
Run 1 Lap Around Bldg.
Sled Drag Inside 60 yrds

Mon. 8-10-09 WOD

Core Lift: Front Squats
10 x 50%, 8 x 60%, 6 x65%,
5 x 5 x 75%

WOD: 3 Rounds Best Time
25-KB Thrusters
25-KTE's
50-Jump Rope or 25 Double Unders



Tues 8-11-09 WOD

WOD:
1 Lap Around Bldg.
10 Burpees
Row 400 m.
2 Laps Around Bldg.
20 Burpees
Row 800 m.
3 Laps Around Bldg.
30 Burpees
Row 1200 m.

Wed 8-12-09 WOD

Core Lift: Shoulder Strict Press
10 x 50%, 8 x 60%, 6 x 65%,
5 x 5 x 75%

WOD: 3 Rounds (HEAVY)
(Perform 10-Incline KB Presses then perform 10-BB Rack High Pulls, then 8 for each and finish with 6 for each)

10, 8, 6-Incline KB Press
10, 8, 6-BB Rack High Pulls

Then Complete: 2 Rounds (Best Time)
30-Push Ups
30-Pull Ups

Fri. 8-14-09 WOD

Core Lift: Sumo Deadlift
10 x 50%, 8 x 60%, 6 x 65%,
5 x 5 x 75%

WOD: Practice 30 min.
5 TGU's each side


Sat. 8-15-09 BOOT CAMP
BOOT CAMP

Partners Training:
1 min. of work, 20 sec. rest 2 rounds

KTE's + Tire Flips (One partner flips the tire while the other performs KTE's)
Band Rows + Push Ups (Same as above partner pattern)
MB Slams + MB Rotational Slams (Same as above partner pattern)
KB Thrusters + KB High Pulls (same as above parnet pattern)
Lateral Hop over Jump Rope + Forward/Backward Hop Over Jump Rope
(Same as above partner pattern)


Mon. 8-17-09 WOD

Core Lift: Overhead Squats
(Percentages based on front squat 1rm)
10 x Bar, 8 x 25%, 6 x 35%, 4 x 45% 2 x 55%

WOD: KAREN-150 Wall Ball Shots
Men on one team and women on another team. Men split into two teams and women split into two teams. Men compete against each other and women compete against each other to complete 150 reps of Wall Ball Shots in the best time possible. Each team member will complete 10 Wall Ball Shots then pass the ball to the next team member. Continue through all team members until you finish 150 reps.
1st team finished wins!

Tues. 8-18-09 WOD

Shoulder Stretches
Squats
High Knees
Light jog 60 yrds
Run 60 yrds
Lat. Shuffle 60 yrds
Leg/Hip/Calf Stretches

WOD: Two Teams
Men on one team & women on another team.

KB Shuttle Run 25, 30, 35, 40 (25 yrds)
5 Rounds per person

Then complete:
Men on one team & women on another team. Men compete against each other and women compete against each other. Each team member must row 200 m. then switch with another team member. Keep rotating team members until your team reaches 5000 m.
Row 5000 m.



Wed. 8-19-09 WOD

Core Lift: Bench Press
10 x 50%, 8 x 65%, 6 x 75%,
2 x 5 x 80%, 2 x 4 x 85%

WOD: AMRAP in 15 min.
10-KB Thrusters Each Arm (HEAVY)
10-KB Plank Rows



Fri. 8-21-09 WOD

Shoulder Stretches
Squats
Pole Deadlift + Shrug Pull
Pole Deadlift High Pull
Pole Clean
Pole Clean N Jerk

WOD: BB Clean N Jerks
Beginner/Intermediate Practice Light (6- reps then rest 2 min.-repeat for 30 minutes)
Advanced Heavy (10 x 50%, 8 x 55%, 8 x 60%, 2 x 6 x 65%, 2 x 5 x 70%, 2 x 4 x 75%)



Sat. 8-22-09 BOOT CAMP

MURPH:
1 mi. Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mi. Run

MINI MURPH:
3-Laps Around Bldg.
75 Pull Ups
150 Push Ups
200 Squats
3-Laps Around Bldg.

MICRO MURPH:
1-Lap Around Bldg.
35 Pull Ups
75 Push Ups
100 Squats
1-Lap Around Bldg.



Mon. 8-24-09 WOD

Core Lift: Back Squat
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 85%

WOD: 2 Rounds best time
High/Low Box Step Ups Weighted (Sandbags or KBís)
Full length of back parking lot Lunges B.W.


Tues. 8-25-09 WOD

WOD: 4 Back lot Sprints Best Time
Sprint back parking lot then light jog around front of bldg. as recovery. When you get return to the back parking lot perform another sprint and repeat recovery lap.


Wed. 8-26-09 WOD

Core Lift: Push Press
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 85%

WOD: Chelsea (Each minute on the minute for 30 minutes)
5-Pull Ups
10-Push Ups
15-Squats


Fri. 8-28-09 WOD

WOD: KB Clean N Jerks
Beginners practice- 30 min.

Int./Adv. Complete-3 Rounds for Time
15-KB CNJís each arm
10-Burpees




Sat. 8-29-09 BOOT CAMP

FIGHT GONE BAD!

3-- 5 minute Rounds-1 minute per exercise, 1 minute rest between rounds

Row (As many calories as possible in 60 sec.)
Wall Ball Shots (As many reps as possible in 60 sec.)
SDLHP (As many reps as possible in 60 sec.) (Men 95 lbs., Women 55 lbs.)
Box Jumps (As many reps as possible in 60 sec.)
Push Press (As many reps as possible in 60 sec.) (Men 95 lbs., Women 55 lbs.)




Mon. 8-31-09 WOD

Core Lift: Front Squat
10 x 50%, 8 x 60%, 6 x 75%, 3 x 4 x 80%

WOD: 1 min. work, 20 sec. rest,(1 min. Rest Between Rounds)
Wall Ball Shots
Pull Ups
KB Swings (Men 50 lbs+, Women 30 lbs+)
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Old 09-20-2009, 01:43 PM   #107
Jacob Cloud
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Re: CrossFit Wichita Falls Programming

Jeremy, a lot of your exercise choices and the length of many of your metcons are a pretty stark contrast to what is being discussed in this thread.

The beauty of Justin's programming, in my opinion, is the simple combination of linear strength gains, obviously heavily influenced by Rip, with just enough hardcore intense metcon to provide GPP without interfering with getting really strong.

Personally, all the strength I have has been garnered through methods that Rip has preached in SS and PP. Integrating CF-style workouts has been a chore, because like most people, I've over-complicated it. Justin presents a simple to implement, yet very effective method to combine the two. I'm convinced it will be the best method out there, but am going to test it myself to see what results I can pull out of it.

I will say that your programming is probably a lot of fun for people attending your affiliate, and it's nice to see affiliates pushing lots of heavy basic lifting - not many do, unfortunately. I think it would be far too much volume for someone who is putting up pretty heavy intense weights, and would likely lead to overtraining, but for a novice it looks like fun. Team WODs are cool, I miss those since I don't workout with a group.
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Old 09-20-2009, 02:14 PM   #108
Ryan Whitley
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Re: CrossFit Wichita Falls Programming

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Originally Posted by Jacob Cloud View Post
Justin presents a simple to implement, yet very effective method to combine the two. I'm convinced it will be the best method out there, but am going to test it myself to see what results I can pull out of it.
How do you know it is effective? And for whom is it effective?
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Old 09-20-2009, 02:17 PM   #109
Jacob Cloud
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Re: CrossFit Wichita Falls Programming

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Originally Posted by Ryan Whitley View Post
How do you know it is effective? And for whom is it effective?
Justin has been using this programming on his affiliate's population, and according to him, has seen excellent results.
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Old 09-20-2009, 06:25 PM   #110
Jeremy S Barnett
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Re: CrossFit Wichita Falls Programming

We track our clients daily workouts, wieghts, sets and reps. Those that attend on a regular basis (3-4) days per week are seeing excellent results. I have also used this same training method with my son Darian. He now holds 12 World Records and counting in powerlifting.

Darian Barnett (BIG D): APA RAW Records 198 lb. Class, Age 13-15, Squat Record 340 lbs., Bench Record 250 lbs., Deadlift Record 415 lbs., Total Score 1005 lbs.

RAW United Iron Man Belt Records: 198 lb. Class, Age 14-15, Squat Record 340 lbs., Bench Record 235 lbs., Deadlift Record 430 lbs., Total Score 990 lbs.

RAW United RAW Records: 220 lb. Class, Age 14-15, Squat Record 420 , Bench Record 280 , Deadlift Record 470 , Total Score 1150 lbs.

He will be competing in the 2009 RAW United Powerlifting National Championships Dec. 5th, 2009. We have been using this type of program for several months now and all of his strength numbers have been improving tremendously. Below are his goal numbers for this competition that he is working on. With this type of program I know he will succeed.

Age 16-17 Class, 198 lb. Class

Squat: 430-440 lbs.

Bench: 305-315 lbs.

Deadlift: 500 lbs.

Total= 1235 - 1255 lbs.

My clients age in range from 25-67 years old. Everyone is happy with the programming and seeing great results. Nine of our members are also on our powerlifting team, use this training and also hold several records. Can't argue with the numbers and the records. Something is working.


Below is the 2009 EA PL Team Roster and their current records:


EA PL Team Coach- Danny Aguirre: 181 lb Class, Age 40-44, Squat Record 440 lbs., Deadlift Record 550 lbs., Total Score 1285 lbs.


Darian Barnett (BIG D): APA RAW Records 198 lb. Class, Age 13-15, Squat Record 340 lbs., Bench Record 250 lbs., Deadlift Record 415 lbs., Total Score 1005 lbs.


RAW United Iron Man Belt Records: 198 lb. Class, Age 14-15, Squat Record 340 lbs., Bench Record 235 lbs., Deadlift Record 430 lbs., Total Score 990 lbs.


RAW United RAW Records: 220 lb. Class, Age 14-15, Squat Record 420 , Bench Record 280 , Deadlift Record 470 , Total Score 1150 lbs.


Darrell Bartley: Raw United Raw Records: 242 Class, Age 50-54, Squat Record 475 lbs., Deadlift Record 540 lbs., Total Score 1320 lbs.


George Poole: RAW United Raw Records: 181 lb. Class, Age 35-39, Squat Record 375 lbs., Bench Record 240 lbs., Deadlift Record 435 lbs., Total Score 1050 lbs.


Trey Dougherty: RAW United Iron Man Records: 114 lb. Class, Age 14-15, Squat Record 110 lbs., Bench Record 95 lbs., Deadlift Record 190 lbs., Total Score 395 lbs.


Lynn Biser: RAW United Iron Man Records: 123 lb. Class, Age 50-54, Squat Record 115 lbs., Bench Record 65 lbs., Deadlift Record 200 lbs., Total Score 380 lbs.


Presley Lynch: RAW United Iron Man Records: 123lb. Class, Age 14-15, Squat Record 170 lbs., Bench Record 115 lbs., Deadlift Record 195 lbs., Total Score 480 lbs.


Sarina Woodworth: RAW United Iron Man Records: 132 lb. Class, Age 25-29, Squat Record 185 lbs., Bench Record 130 lbs., Deadlift Record 235 lbs., Total Score 550 lbs.


Lindsay Wright: RAW United Iron Man Records: 132 lb. Class, Age 30-34, Squat Record 170 lbs., Bench Record 115 lbs., Deadlift Record 255 lbs., Total Score 540 lbs.


Kristina Merza: RAW United Raw Records: 198+ Open Class, Squat Record 175 lbs., Bench Record 105 lbs., Deadlift Record 300 lbs., Total Score 555 lbs.



I'm not saying my programming is perfect or the only way but it is working for us right now. Just like the CF main page my programming will change. This is how we progress. Remeber "Routine is the Enemy of Prgogress".

Last edited by Jeremy S Barnett : 09-20-2009 at 06:30 PM.
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