CrossFit South Bend

The next post will be on DWOD formats. A lot of these may be familiar to you but I thought I would go over them just to make sure that everything gets covered.

Sprint Volume

12 x 50 yards

Rest 30 seconds between sprints

*For workouts like these the goal will be to maintain as high a pace as possible, with a controlled rest time. Usually 30-90 seconds

Sprint Intensity

4-6 Max Effort 50yd Sprints

Rest until fully recovered

*For this one the goal is to hit each sprint at max pace. For these you will probably rest 3-5 minutes between efforts, maybe even longer. This may seem like it is unnecessary. You may be thinking: “they’re just sprints” but think of it like you’re going for a Squat 1RM. You wouldn’t only rest 30-60 seconds between attempts.

AMRAPs

As many rounds as possible in 10 minutes of:

3 Push Presses, 
5 Ball Slams

*This doesn’t need much explanation for experienced CFers. The goal is to complete as many rounds as possible in the given time.

Reps for Time

21, 15, 9 reps of:

Bench Press, 
Parallel Bar Dips

*Just like above this doesn’t need much explanation. Goal is to complete the given rep scheme

Max Effort Reps

Complete 7 rounds:

Handstand holds for maximum time, 
10 Supine Ring Pull Ups

*For this workout time is not a factor. The goal is to accumulate as much time or reps in the given movement and to rest as needed between rounds.

Max Effort Rounds

Complete 7 rounds:

3 Power Cleans @ 80% of 1 RM
, 3 Front Squats @ 90% of 3 RM

*Similar to the above workout, the goal here is complete each round as quickly as possible and then get a good chunk of rest to make sure you can maintain that intensity.

There are other formats that will pop along the way but these are a lot of the common ones. No matter what the format of the workout is there are a couple things you should be striving for:

1.     “Train fast, be fast.” I do not know how to get you faster or stronger if you are constantly doing movements at submaximal efforts. It does you no good to be solely concerned about time and jogging through your sprints or just going through the movements. You’re never going to get stronger or faster this way. I would rather see you take 10-15 seconds here and there and be able to keep up your intensity. The same goes with your strength. Your goal should always be to move the bar as fast as possible. Even though once the weights get heavy it may appear your speed has slowed down, but you’re still trying to move that bar like its your warm up weight. This is the idea of Compensatory Acceleration.

 2.     “Persistent Pursuit of Perfection” Whatever you are doing you should be striving to do it to the best of your ability and recognizing when you need to slow down or when you need to strip weight. It does you no good to build a shitty base because you don’t have the patience to build it properly or are unable to check your ego. John has a saying at the CFFB Certs that I love. “No one ever rises to the occasion, they always fall to level of their training.” If you just get by with “good enough” or let things slide things aren’t going to magically fix themselves when they really matter. If you always fail to neglect that your shoulders need to be retracted and depressed when going for a deadlift 5RM, it isn’t going to happen.