As promised I’d like to discuss the methodology behind programming longer conditioning efforts, despite advocating for mostly working in the sub-12-minute range. I’m also trying to become more concise with writing, so I promise to TRY to do this just shy of dissertation level.
The conditioning effort which brought up this question/discussion was from 120824. Before we get to the discussion of the actual workout, let me explain a programming detail that I’ve shared with many people privately, but have never actually stated on this site. The conditioning work is likely written with Jason Hoggan in mind. That doesn’t mean it’s programmed for him specifically; it means that the end-goal, the absolute best-case-scenario number that I’m looking for, is based off of what I think he’ll do. Here’s why: for the better part of two years Jason was the absolute fastest person who I coached. Eventually I could literally tell you to within 30 seconds (he and many others can attest to this), exactly what his time would be on a WOD. It basically got to the point where, based on my goals for the effort, I would simply tailor the reps-rounds-loads of the WODs knowing almost exactly where Jason would finish the effort. Yes, now that I program for quite a few “fastest people”, it gives me a more broad scope to draw from. But what doesn’t change is the fact that these WODs are written for an ideal time, and many of you are VERY close to that time every day.
Last Friday’s work was written with a 16-18 minute ideal time in mind. Jason actually had the fastest time I know of in the low 17s—anything much faster than that, and I would have known I had short-changed the work. This is probably double the amount of time that I’d normally like for someone like Jason on their work, but that doesn’t mean it wasn’t effective or was some sort of a long-slow aerobic piece. Here were the exact goals I had for that WOD, and the reasoning behind them:
9 Muscle-Ups (UB 25-40sec)
Row 500m (1:35-1:45)
40 Slapping Pushups (2:00-3:00)
30 KB OH Walking Lunges 24/16kg (UB 40-60sec)
20 Stone to Shoulder 120/80# (1:15-1:45)
30 Slapping Pushups (2:00-3:00)
20 KB OH Walking Lunges 24/16kg (UB 40-60sec)
10 Stone to Shoulder (1:00-1:30)
Row 500m (1:40-1:55)
9 Muscle-Ups (1:30-2:00)
-Put together a traditional timed conditioning effort that acts like interval work, and is slowed down by a high lactic movement after performing two completely different high intensity/anaerobic efforts. In other words, I wanted this effort to act like a 2 minutes on/2 minutes off interval piece, but instead of a complete 2 minutes recovery, the Slapping Pushups were used because there is almost no one that can just power through 40 of them without some significant rest. Jason actually told me his pushups were somewhere in the 6-7 minute range—which fits right into the breakdown above. The laying on the ground waiting to do more pushups was the rest portion of the interval.
-Use two-arm OH KB Walking Lunges to punish those who have lack of should mobility and proper lockout position (single arm are nowhere near as penalizing). After pre-fatiguing the arm extensors, pectoralis, and anterior deltoid with the pushups, the KB OH Lunges would be seemingly impossible for someone who tended to let lockout movements drift forward and away from the much larger and more effective trapezius. Whether this be an issue with mobility or simply laziness, the goal is to punish poor lockout by using an implement that will not allow the athlete to reinforce possible bad habits they’ve formed with a barbell.
That’s all you get for today. I guess if you can’t make it concise, just make it to be continued. More tomorrow night.
Spencer sent me a legitimately jaw-dropping video over the weekend. This video features Russell Aldredge, from CrossFit Deep/Outlaw Texas. Russell started the year with a 225# Snatch. This lift comes after spending the better part of the year following The Outlaw Way, and a whole lot of coaching from Spencer. Russell weighs just under 185#, has never competed in the sport of weightlifting, and performed a legitimate 7:38 Helen not long after this lift. This is not supposed to be possible.
Russell Aldredge – 275# Snatch (15# PR):
1) 7X3 Hi-Hang Snatch (knee extension only)- medium/heavy but VERY fast, rest 60 sec. DEMO VIDEO
Notes: These are UB reps. If you have to drop the bar then lower the load.
2) 7X3 Hi-Hang Clean (knee extension only) + 1 Jerk – medium/heavy but VERY fast, rest 60 sec. DEMO VIDEO
Notes: Perform 3 Tall Cleans THEN 1 Jerk. These are UB reps. If you have to drop the bar then lower the load.
1a) 3X8 Weighted Strict Pullups – heavier than last week, rest 60 sec.
Notes: Use a weight that allows for at least 3-4 UB Pullups. These should not be all singles, but a few breaks are acceptable. If the total set takes more than 30 seconds then lower the weight.
1b) 3X8 Shoulder Press – heavier than last week, rest 60 sec.
4 rounds for total reps of:
In 90 seconds Row 250m then with the remaining time perform AMRAP of OHS @ 115/75#.
*Rest 90 seconds after each round (including the final round).
400m Run for time (absolutely all out effort).