"Task Oriented Cindy"(3.9.2011)

Explosive Hip Drive in any Jumping Movement, Can Benefit your Olympic Lifting! Use Those Hips!


I. Is CrossFit Good for Rugby?:
I came across a great article by John Welbourne, creator of CrossFit Football. I took an excerpt from his article, to show the benefits of CrossFit to Rugby. I felt this was a good article to post, since we do have some Rugby players in Vagabond CrossFit.
“When I give the above Good guy or Bad guy answers above, I get the “but NFL is only played over 3>8sec, rugby is 80mins, it cant be good for rugby!” straight after.
This, for me, highlights their lack of experience with strength and conditioning. I then have to explain the game of rugby to them a little more;
1. Rugby is played OVER 80mins, its not ‘played’ for 80mins
2. There are a number of stoppages throughout the game to provide ample time to recovery reasonably for the next phase of play.
3. During play, forwards or backs [more for the backs] have chances to conserve energy and move at less than max speed throughout the game. The player’s level of ability and experience allows the player to exert himself at max effort or coast after ‘reading’ the state of the game.
Basically the two games NFL & Rugby, are definitely different no question, but the attributes of big, powerful, strong, fast and agile players, while position specific, are similar across both games.
Then I go on to explain strength & conditioning a little more;
1. The human body has two arms and two legs [usually]
2. Through science and best practice, smarter people than I, have gotten results time and time again making men and women stronger, faster, more powerful regardless of their sport. There are certain ways to train muscles that work.
3. Your body doesn’t know what sport you are playing; the name of the program doesn’t matter.”
www.crossfitfootball.com
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 3:00 Minutes
Squat Openers Series(Squat Position and Internal Rotation)
Shoulder Band Hangs
Shoulder Extensions(On Barbell)
Front Rack Position Stretch(Bands and Against Wall)
Core Temp Warm-Up
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Front Squat, 3-3-3
*Compare to December 8th, 2010*
B.”Task Oriented Cindy”
*Cindy is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats.*
*Compare to December 31st, 2010.*
*Level 3*(If you have over 20 rounds on Cindy):
4 Sets of:
5 Rounds of Cindy
*Rest 1:30 between each set.*
*Level 2*
3 Sets of:
5 Rounds of Cindy
*Rest 1:30 between sets.*
*Level 1*
3 Sets of:
4 Rounds of Cindy
*Rest 1:30 between sets.*
IV. Competitors Schedule Workouts of the Day:
A. Shoulder Press
[email protected] 5 reps(add 5 lbs)
2nd @ 5 reps(add 5 lbs)
3rd @ 5 or more reps(add 2 and half lbs)
*Compare to February 10th, 2011.*
B. “Cindy”(AMRAP 20 Minutes)
5 Pull-Ups
10 Push-Ups
15 Squats
Post Weights Used and Time to Complete to each set.*