Are you an over programmer? Do your workouts read like books? Do you need a cheat sheet to remember what the next exercise or what rep scheme you are doing? If you answered yes to any of these questions you need to come see me. I don’t like self promoting but seriously there are too many people that don’t understand the simple principles of Crossfit programming. What is it? Power!
Ask yourself when you are programming, what do i need to do to increase my power output? Should i decrease weight cause the games deadlift burpee workout will take me 20 minutes? Would i put out more power if i did 185 deadlifts in 10 minutes? What is the goal of Crossfit again?
Yes you need to get stronger and gain capacity at higher weights, but what is the best way to do that? Dedicated strength work then work it into your conditioning.
Ok, i’ll leave it at that, but you get the point. Please, next time you make up a workout have one thing in mind… Power. We will talk about what that means later.
Dutch
Post what you think a good workout is. (no named workouts please)
Hey Dutch
I like this workout.
4 Rounds
200 M Run
15 Deadlift ( M:185#/W:135#)
15 Box Jumps (20 inch)
Chris,
I like it. The run deadlift combo is killer. What do you think would happen if the box got a little higher? 24, 30?
What is your PR on this WOD?
Dutch
Well at 24 I would scream and at 30 I would flat out cry.
No I think 24 is the better way to go, 30 just might be too much of an ass kicker. I totally feel the same way about keeping the Crossfit stuff shorter and more intense. i have a hard time seeing the benefit of say the Filthy Fifty when it takes someone an hour to finish. I would rather see them do half the reps and use more intensity. My PR on this WOD is 10:43.
Sounds like you are right on.
Hey Dutch, I’m looking forward to going to one of your seminars maybe this spring. We just opened our box in december, and the first workout we posted up is one of my favorites. For time of:
500 m. row,
15 Box Jumps 24″,
15 KB Swings 1.5 pood,
15 Pull-ups,
15 Push-ups, 500 m. row. I PR @ 6:33.
Hey Dutch, We just opened our box in late Nov., and this is the first workout we posted.
For time of:
500 m. row
15 Box Jumps 24″
15 KB Swings 1.5 pood
15 Pull-ups
15 Push-ups
500 m. row.
My PR is 6:33.
Whatever workout I post will be the best. The one Jonny posts will be bad. That is all.
Hey Dutch,
This one is pretty simple, and it seems to me like it would have a decent power output, but I’d love some feedback.
100 Pull-ups for time
Every minute, sprint 100 meters.
Jake,
In my opinion simple is best. I like it although depending on the level of the athlete it could take all week. be careful about scaling.
I like the freedom the athlete has to determine their own work schedule. It slot like Nicole…only worse in a good way.
Dutch
Dutch,
I like your blog style site. Speaking of programming, I’m a globo gym crossfitter and don’t always have the luxury of doing the dot com. I did this the other day, what do you think?
25 burpees
25 C&J 135#
25 burpees
my time was 9:12
next time I’m thinking of doing 30 burpees each, and calling it a Grace sandwhich.
regards,
Roelant Bergen
Montreal, QC, CAN
I like it roelant!
Anything with burpees and clean and jerks works for me.
I like that you keep it simple.
Good luck with your training!