Monday, October 8, 2012
Sunday, October 7, 2012 at 09:19PM 
Congrats to CF Balance at this past weekend's Mid-Atlantic Hopper Competition. Great work. More details on this past weekend to be posted soon!
WOD for Monday:
1a) Back Squats 5X5*
Rest 60 Seconds
1b) 10 Weighted Dips
Rest 90 Seconds
Complete for time:
50 Double-unders
30 Burpee Box Jumps (24/20in)
50 Double-unders
*Linear Progression for work sets: This is basically increasing your weight set to set like warming up. Look at your max set of 5. For example if it is 315, you might go 135, 185, 225, 275, and then 315 all for 5 reps. There are several reasons for this, you are warming up, getting a lot of practice and really groove the coordination of the lifts, and contributing to workload without raising it so high that fatigue overcomes you and you overtrain. If you do 315 for all 5 sets, workload is a lot higher and doing that a couple of times a week ensures that you won't last long on this program.
Typically jumps can be somewhere between 10-15% per set based on your top set (or 12.5% and round up or down). An easy way to figure this is to find out what 10% and 15% are for your top set and then track backwards into the other sets using the variance to round or help it make sense.
These are the minimum jumps of 10%. Make sure this makes sense and you aren't so strong as to make the jumps ridiculous at 10-15%. But keep in mind, going 200, 205, 210, 215, and 220 is a lot closer to 220 for 5x5 and that's too much on this kind of frequency, it will fatigue you a lot faster (i.e. prevent you from progressing) and hurt your ability to get as much as possible with your top set.
I will be following up with a post with further details on our programming objectives for the next couple months.
Post weights and time to comments.
Reader Comments (10)
Back squats: up to 135-185-225-245-260
Ring dips
WOD: 6:40 rx'ed
Back squats: 185, 215, 245, 275, 305
Ring Dips: bodyweight, 5# DB, 10 #DB, fail, fail
WOD: 4:06 rxd
BS: 115-135-155-175-195
One set of dips with 10lbs...body weight for the rest
WOD: 6:11 Rx'd
BS: 115-135-155-175 (apparently a lil hi on 2r)-185 (good depth)
Dips: bar: 3x5, rings+bluband 2x5. My r shoulder is stupid.
WOD: 3:22, 24" box. (I lost a hair tie and shoelace, but this could be done under 3 if you are proficient and push through. You know who you are...take the challenge.)
In other news, I am the double under whisperer. Fun stuff.
Back squats: 75-90-105-120-135
Dips with parallettes & box
WOD: Subbed 2x1000m row
Back squats: up to 65-70-75-80-85
Ring dips- modified with box
WOD: 7:58 DU attempts
Back squats: 75-95-115-125-135 ( apparently my 135 was ugly, lots of tips and lots to work on)
Dips with parallettes & box
WOD: 8:42 subbed step ups vs box jumps....baby steps
300# x5 back squat
3:17 Rx'd +30" box
Just the metcon (after Tuesday's class): 4:54 (30" box).
BS: 135-185-205-225-245
WOD: 4:44 Rx (30" Box)