Special Program?

FacebooktwitterFacebooktwitter

“You don’t need a harder workout program, you just need to workout harder for what is programmed.” – Louie Simmons of Westside Barbell

Why you don’t need a special program to get strong

First off before you read further into this I want you to assess your goals. Are you trying to lose weight? Get prepared for a triathlon? Gain muscle for the summer? After seeing our competitors do so well at NLI are you thinking about competing yourself? Or are you after that elusive strict pullup? Whatever it be, set yourself a goal and let’s try to keep it a goal that’s doable in the next three months. Although long term goals are great to have in your pockets, a finish line that’s in sight over the horizon will lead to better success.

But back to the blog topic of making the most out of the daily WOD’s programming. You may see some athletes off to the side working close to 2 to 2.5 hours. You may not necessarily need that much time to get strong but you do need to put in solid work for that hour that you are in class. This means getting to class on time for the warm-up, getting mobilized rather than going through the motions, and going at each lift and WOD with excellent technique and high intensity. And then right afterwards cool down, stretch and fuel up appropriately. This is what makes CrossFit so effective. It is the ability to get a lot of work done in a shorter amount of time. I guarantee that with focus on technique, form and strength over finishing the fastest with sloppy no reps you WILL get stronger.

To close: for those of you still interested in the get Muscle Gain/Strong Challenge athletes will benefit greatly from the upcoming programming. Please email me ASAP at salty@laxcrossfit.com if you’re still interested. Even a quick “Hey! Count me in!” Depending on the feedback we can make this formal, informal and keep it in sub forum or make it public where we can gauge progress through the blog.

Workout of the Day 5/30/2014 – Friday

Athlete

Strength.
Front Squat 5 x 3

Increase last weight if possible – 5/19/14. Rest 1-2 minutes between sets.

Met-Con.
AMRAP 15:
10 KB Swings (1.5 pd/1 pd)
10 Toes to Bar
30 Double Unders

Competitor

Strength.
Front Squat 5 x 3

Increase last weight by 2.5-10 lbs – 5/19/14. Rest 1-2 minutes between sets.

Met-Con.
AMRAP 15:
10 KB Swings (2 pd/1.5 pd)
10 Toes to Bar
50 Double Unders