DL:
1 x 10 x 135
1 x 3 x 225
1 x 3 x 315
5 x 3 x 385
PC:
5 x 3 x 205
ab twist: 100 x 17.5
I got scolded for not putting up more content, so I thought I'd ramble a bit about whatever.
If you've done any reading about CrossFit beyond the main page WOD, you'll recognize the phrase "increased work capacity across broad time and modal domains." What does that mean and how does it apply to my (your) workouts? CrossFit looks at fitness as a composite of ten general areas. You can read the full monty
here, with what I want to focus on below.
1. Cardiovascular / respiratory endurance: The ability of body systems to gather, process and deliver oxygen.
2. Stamina: The ability of body systems to process, deliver, store and utilize energy.
3. Strength: The ability of a muscular unit, or a combination of muscular units to apply force.
4. Flexibility: The ability to maximize range of motion at a given joint.
5. Power: The ability of a muscular unit, or a combination of muscular units to apply maximum force in minimum amount of time.
6. Speed: The ability to minimize the time cycle of a repeated movement.
7. Coordination: The ability to combine several distinct movement patterns into a singular distinct movement.
8. Agility: The ability to minimize transition time from one movement pattern to another.
9. Balance: The ability to control the placement of the body's center of gravity in relation to its support base.
10. Accuracy: The ability to control movement in a given direction or at a given intensity.
Those ten attributes are what we strive to make better in ourselves in order for us to become more fit. Where CrossFit departs from several other fitness protocols is in the fact that (a) it attempts to address all of these attributes vs. specializing in a limited number of them and (b) it uses constantly varied, high intensity, functional movements to address these attributes. So what does that mean?
(a) Addressing all vs. specializing. Most (but not all) exercise programs have a certain amount of specialization in them, which comes into play because of the end stated goal of that program. Want to be great runner? Put in lots of miles to the exclusion of anything else. Powerlifting? Great maximal strength focused towards the three lifts of bench, squat and deadlift, but again to the exclusion of anything else. Most sports programs follow this theme as well. Now there is nothing inherently wrong in this approach, but know that it does have a limited focus when compared to our list of ten attributes. In order to make gains (or improvement) in all ten areas, you have to diversify your training at some point so it addresses each one of them.
(b) Variety, intensity, functional. Using a methodology similar to the saying "jack of all, master of none", CrossFit programming uses multi-joint movements they consider functional (think squat clean vs. concentration curls) at a high intensity (either by using a heavy load or lighter loads at high speed and reps) in a variety of rep schemes and in no distinguishable (at first glance anyway) order or frequency.
These two things translate into an array of exercises taken from a large number of other fitness disciplines, combined in a relatively unique way and then scheduled so as to promote muscle confusion and prevent stagnation through adaptation. So what does that have to do with "increased work capacity across broad time and modal domains." CrossFit uses this (IWCABTAMD) to gauge improvements and show advances in your fitness level. Some examples:
- 5k run time has dropped "x" minutes / seconds (cardiovascular).
- Pull-up numbers have increased (stamina).
- Back squat has increased "x" lbs (strength).
- Improved A2A tabata squats (flexibility, stamina, speed).
- Ability to snatch and see PR's increase (power, coordination).
Kind of long-winded eh? So how do I (you) utilize all the above?
For the newly initiated CrossFit convert, the easiest route for is to follow the main page WOD, scaling the workout until it is physically possible to complete, with the intent of allowing the body to strengthen to a point where scaling becomes unnecessary. Because of the large number of exercises and the unique combinations and variations they are presented in, this will allow for an extended period of progression and PR's for all but the most physically fit.
Depending on your strengths and weaknesses, specific emphasis might be needed to help level your attributes, meaning bringing up your deficiencies and weaknesses so their isn't such a large gap between what you are good at and what you suck at. Do you have a big bench or squat but a dismal 2k row time? Tsk, tsk. While not gospel, a great resource to see how level your fitness is comes in the form of CrossFit Seattle's
Athletic Skill Levels.
If you are interested in attaining certain benchmarks in specific areas then focus towards those particular goals is required and modifying what workouts you do and when might be more advantageous for reaching that goal. In my particular case, I had a goal of reaching 1,000 lbs on the CrossFit Total after being stagnant for several months at around 945 lbs. With an increase in maximal strength WODs, I was able to attain that goal within a three month time frame. Another goal was to be able to hold a handstand long enough for a photo in front of the Eiffel Tower. For that goal, I just added extra handstand practice after every WOD in order to help develop the skill.
Sometimes injuries and physical limitations have to be worked around. I'll never be a metcon monster due to some decreased lung capacity issues, but I can attain slow, incremental improvements in that area by pushing those particular energy pathways and trying to make improvements. Completely neglecting them because I suck at them would be a disservice to myself, and could limit other areas of improvement as well.
So from all that babble above, if you're looking for a General Purpose Program (GPP) that helps you get into "better shape" and gives you a well-rounded fitness program then CrossFit is a great program to help accomplish that. It's got a huge community and several years of anecdotal evidence that proves its effectiveness. But then if you're one of the handful of people reading this, you already know that. ;-)
