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Programming note:
You guys have been hitting it hard for the past 4 weeks or so, culminating in several 1RM lifts/benchmarks last week. Many of you set new PRs, some shattering your previous ones by 20-30 plus pounds. Congratulations. You deserve the fruits of your labor.
This week, we will be dialing back the weights a bit and “de-load” a little. You won’t see any barbell weights heavier than 95/65, KBs more than 53/35. During this deload week, you will also have an emphasis on developing your skill and technique while your body heals up in preparation for another cycle. We will be doing similar cycles throughout the year, as we develop our strength.
For tempo work, as we are doing it for the first time, the nomenclature is easy to decipher. This week, we will be doing tempo BACK squats. As you can see, we are doing 5 sets of 8 reps at a “40X0” pace.
In a nutshell:
- The first of the four numbers is the number of seconds DOWN in the direction of gravity (count “one one thousand, two one thousand etc, NOT 1,2,3 or you’ll rush)
- The second number is the number of seconds spent paused, if any, in the bottom position
- The third number is the number of seconds UP, or OPPOSITE in the direction of gravity
- The fourth number is the number of seconds spent, if any, in the up position
- an “X” means and explosive movement, or as fast as you can
For a more detailed explanation of tempo work, please see this blog post from my friend and colleague CJ Martin of CrossFit Invictus.
The benefits of tempo training is huge. Many of you may recall this past summer Coach Ben and I went through a German Volume Training Program using tempo training and we both saw huge strength increases.
We’ll start this progression off at about 50-60% just to get used to the format, timing and slowly move up from there.
DELOAD/TECHNIQUE WEEK
SWOD
Tempo Back Squats
5×8 @ 40X0, Stay between 50-60% Rest exactly 60 seconds between sets
WOD
From the rack:
1 Push Jerk (135/95) then 1 Split Jerk (135/95)*
*do this pair 8 times, unbroken= 1 round
Rest exactly 30 seconds after each round, time yourself
4 Rounds
WOD Note: This is an exercise on using technique while fatigued. There is no technical score, but note how many rounds you go unbroken. If you drop the bar during a round, pick it up immediately and continue