Monday, May 2, 2011 at 7:03PM Recon Ron and The Volume Trainers
This month we will be programming some volume training. This will be similar to Potomac CrossFit and will be a good opportunity to work on some specific weaknesses. These sessions will be 20 minutes. The guidelines are that you pick two movements that you want to improve. These can be pull-ups, push-ups, pistols, rope climbs, handstand push-ups, etc. The movements can be weighted, unweighted or done eccentrically (i.e. as negatives). Each rep will be done with perfect form. A set number of reps will be prescribed to be completed each minute for twenty minutes. Rep counts should not vary more than one to two for each minute. We will start with a max rep set for the chosen movement to get a baseline to compare to at the end of the cycle.
WU
Max Rep Baseline
Volume Training
WOD:
For Time:
50 Burpees
Long Loop
Reader Comments (3)
Looking forward to the change in programming. Also looking forward to the burpies and long loop. Come on, Tiny, running is your favorite!! Admit it. Work on it. Succeed!!! Good seeing Ben at CF again. And Becca and Christina congrats on your hard work and placing in the competion!
Thanks Bruce! You guys helped me get there!
My legs are sore. My arms are sore. My back is sore. My whole body is sore!! Aint it great!! Crossfit, I love it. I so look foward to each and every workout. People tell me I'm crazy when I tell them what we do for the WOD's. I tell them I know, but it's great. Where else can you put your body through so much that it sometimes makes you puke. Huh? Tina, Ben and Tucker. Crossfit. I love it.