I know there is some mystery about the posts…if anyone actually reads them. This is a Brian. I’ve basically written something CrossFit related everyday since 2009. Until the last few months. I’ve been working nights lately, so Alison has gotten some blog writing reps. Sometimes I have a lot to say, sometimes I don’t.
I’ve wanted to talk about our plan for strength leading up to the Open, but I just haven’t had a chance.
We’ve done a transition from Olympic weightlifting at percentages to some complexes. I like the complex, as you spend a good deal of time under tension and load.
On Monday we did the Snatch work, on Friday we will do a big, nasty Clean and Jerk complex. For the next 6 weeks, we will tackle a Snatch complex of: Squat Snatch, OHS, Hang Squat Snatch, OHS. The Clean and Jerk complex is: Power Clean, Push Jerk, Front Squat, Hang Squat Clean, Split Jerk. Both these complexes come from the crazies at Misfit.
The first couple of weeks will be a feeling out process as you get comfortable with the complexes and how to load them. Some folks will go to light, some will go to heavy. As long as you are learning, that’s the point.
After out 5 reps work, we will re-test our 1RM Back Squat and begin a 5×3 build for the next 6 weeks leading into the Open.
On January 20, at 10am, we will have a meeting to discuss some fun stuff we have planned to make the Open as fun and interesting as it is challenging. More to come…
Workout of the Day
15 Kettlebell Swings 53/35
10 Box Jump and Overs 24/20
5 Handstand Pushups
Hey there! So I hurt my knee but I’m feeling pretty crappy sitting at home not able to work out. It only hurts when I squat so I was able to work out Monday but leave out the squat. Is there something I can do instead of the box jumps during the workouts?