"Swing for the Heavens"(1.22.2012)
*Vagabond Schedule for Sunday, January 22nd: 10:00 am Class Time*
*Congrats to Coach John Dunlap for his Second Place Finish in the Northeast Masters Championship. John came in 1st place in three events, 2nd place in one event, and loss narrowly in the tiebreaker workout. However, for the first four workouts, John had the most points out of any competitor. Great Job John, and thank you for representing Vagabond so very well!*
I. Why do we have RX Tempos in our Workouts?:
You might be asking yourself why we have these tempo workouts that look like Back Squat, 30×0… The simple answer is when we perform tempo for movements, we are concentrating on form, and making sure things are done properly. It also helps with overloading certain muscle groups that we are intending to hit during the workout. Here is a quick excerpt from Optimum Performance Training on the benefits of Tempo Training and why we do them…
Why do we Rx tempos?
We do it dependent on what the Coach wants the training response to be from the workout. It is done to control intensity, overload certain areas of a movement/body part, improve technique on movements, ease the load on the joints, variability, transfer to other parts of CrossFit (i.e. back squat – 1,1,1,1,1 is MUCH different than high bar back squat @ 40X1 – 2-3 reps x 5 sets…and side note, endurance on the squat at that tempo is one thing that WILL take the CF’er to another level as it carries over to so many things).
II. Dynamic and Mobility Specific Prep Warm-Up:
3-5 minutes of z1 work
3 rounds of
wall angels x 5
wall squats x 5
supermans w/ 5 sec. hold x 5
handstand skill work
III. Lifestyle Phases Strength and Conditioning:
A. Fitness Phase:
A1. Back Squat, 3 sets of 4-6 reps @ 3011, rest 30 seconds
A2. Handstand Holds x 20 seconds x 3 sets, rest 2:00 minutes- Level 1
Handstand Push-Ups x AMRAP x 3 sets, rest 2:00 minutes- Level 2
B. 120 Kettlebell Swings for time @ 55/35, 44/25
*The Tempo for Back Squats is the following…*
3- 3 Seconds down
0- 0 second hold in bottom
1- 1 second raise out of the bottom
1- 1 second hold at top
B. Competition Phase:
Rest Day or Mobility Day
*Come in and work mobility for 60 minutes…. We never have rest days from Mobility.. Work it and get supple!
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