Back to Business

So, seek while I’ve been away, site I’ve notice people have been lifting some big weights.  I got to play at CrossFit King of Prussia over the weekend – they are a great group of folks and do things the right way.  Big thanks to Aimee Lyons, Giula, Miranda and crew for making me feel at home as I grunted, yelled at barbells and flopped around.  And yes, I hit a lifetime Snatch PR and totaled over 500 pounds for the first time ever.  So, I guess thanks you CrossFit KoP, but thank you CrossFit, too.

We’ll be finishing the Whole Life Challenge this week, so why not start a new strength program?  Like before, Louis and I have come up with something that meets the needs of the gym, getting us stronger, more durable and more efficient.

We will do a Snatch and Clean and Jerk OTM, much like the one we did yesterday.  You will have 10 minutes to work to a weight, approximately 70% of 1RM, and do 2 reps OTM for 7.  We will do this one Monday’s and Friday’s.

On Tuesdays  we will do a Back Squat in which we will build to a heavy triple, then drop 20 pounds and do 2 sets of 5.  Like most programs, I suggest you start conservatively, and build steadily over the 6 weeks.

On Thursdays, we will do a Deficit Clean Grip Deadlift for 3 sets of 6 and Front Squat, 4 sets of 3.  This weights should be heavy, but you should be working quickly and going by feel – more on this later.

Yes – there will be strength training 4 days a week.  Wednesday’s will become our big “conditioning” WOD day.  Expect Girls, Hero’s, Open, Regional and Games WODs that can be scaled to your ability level.

Finally, I am toying will doing a quick heavy session every Saturday at 10am, as a “warm up” for the 10am or a “cool down” for 9am.  Here’s what I want to do: we pull the lift out of a hat, and you get 15 minutes to build to a heavy single.  You get no more than 15.  Lifts that I am considering for the “hat” – the Olympic Lifts, Deadlift, Back Squat, Front Squat, Bench Press, Max Weighted Pullup.  That’s about it.

Throwback to 2014 and the badass ladies of KOP

Workout of the Day

Strength/Skill, Week 1 of 6

Back Squat

In 12 minutes, build to a

Heavy Set of 3

Then, drop 20 pounds, and do

2 Sets of 5

Conditioning

“Wallball Fran”

30 Wallball Shots 20/14

21 Pullups

20 Wallball Shots

15 Pullups

10 Wallball Shots

9 Pullups