IKFF

Sunday, August 19, 2012

WOD of What?


I’ve been ask a lot lately, maybe due to the Crossfit Championships then Olympics, what do I think of  “Crossfit”
That’s a subject that seems to have people thinking they need to be either “pro” or “con” “Crossfit”.
Well…
Here is my take, I’ve actually never done a CF workout, so I can’t be outspoken either way, so I’m actually neutral I guess. It definitely has its positives, just look at the athletes, most of them anyway I’m sure someone going to say they have seen otherwise. They are well conditioned and strong.  The negatives I see involving it are when I go to a gym, that is NOT a CF gym and the trainers have people who have no right, yet, jumping into that kind of workout.  {Advice start people off slow where they need to start depending on their situation, not where they “THINK” thay are ---they’ll stay around longer and be happier  and healthier in the long run} I’ve seen people hurt and also seen their breakfast because they were doing something not at their current level of fitness.
The WOD idea works but I need some thing more clearly measurable, that’s why I like the various density methods, especially EDT.  EDT, escalating density training in a nut shell  is you take a set time frame, say 10 minutes, take a set weight on an exercise that you can do 8 reps with -250lbs on deadlift as an example, do as many sets of 5 in the time frame. Record it and do better next workout.  To try and make it more clear in this short time frame: you get 4 sets in 10 minutes simply you can go for 5, or add 10lbs and get 4 more or just get 1 more rep [ one thing I do is if I cant get 5 reps toward the end I do 4 then 3 then 2, etc add all the reps up times I by the weight and try and get a higher rep per minute next workout]….phew
Where was I ….
Oh the WOD thing, WOD is what either pulls people in or pushes them away it seems. Why cant you do both???
Take this as an example you want to work on your kettlebell snatch, you do a 10 minute EDT of Snatches, then finish it it up with a WOD. This works both arguments and gets a fullbody session in.
This what I’ve been doing not even realizing it I’ve always been playing both sides.
Really is there a bad workout if it gets people moving [SAFELY]?

My shoulder is getting frustrating, but I’m moving . I’m doing sort of what I just mentioned but I’m doing Tai Cheng with it, I do the mobility warm-up then my workout then the Tai Chi as a cooldown. If your interested in more you can contact me or click on the links in this post or on the right.
Here is my next workout, please let me know what you think.
Oh yeah for September I want to do 10K Swings!!!!

Monday
5-3-1 Front Squats
10 minute EDT Snatches
Swings –Tabatas
TaiCheng

Tuesday
Run/Cardio
TaiCheng

Wednesday
10 minute EDT Jerks
Metabolic
Legs/Chest/Back/Full
Core finisher
TaiCheng

Thursday
TaiCheng

Friday
5-3-1 Trap-bar Deadlift
Cleans
Finisher
TaiCheng

Saturday
Bootcamp/ TaiCheng