EXTRA! EXTRA!

Well we're wrapping up the first week of the Hunger Games Challenge. We've spent some time detailing general and specific individual goals and learning about each other.  This serves two purposes:

1.  Putting goals in writing not only gives you something specific to aim for but also lays it out there for your peers to see -- sometimes peer pressure can be a good thing.

2.  It helps make some assessments where extra work can be focused for overall improvement.  In some cases, targeted work will end up being far more effective than a "one-size-fits-all" approach.

You've probably noticed some teams jumped right in to doing extra WODs.  Extra work should, and will, definitely be part of our strategy, but in my opinion, it's more efficient to get an overall picture of our team before starting down that road.  That said, extra work is encouraged as long as it is done smartly.  But be careful of getting caught up in a "more is better" mentality and don't be fooled that sore muscles are necessarily an indicator of a good workout -- smart training and adequate recovery are important keys to enhanced performance.

Crossfit, by nature, is a high-intensity fitness program.  Improperly programmed, the potential for over-training and injury are very real, so I urge you to approach extra work with some caution and common sense.  Furthermore, too much work at too high an intensity can be counterproductive by creating a surge of the catabolic (muscle-wasting) hormone cortisol or not allow adequate recovery to tackle the next regularly scheduled WOD at maximum intensity.  And maximum intensity is where the real magic of Crossfit comes in.   

For extra work, it's smart to consider a different modality of exercise than the WOD you just completed (or will be completing).  For instance, you may not want to follow up an intense met-con with additional work involving sprints.  Such additional work would better be used as a follow up to strength training (5x5 Back Squat followed by Tabata sprints).  It might even be a wise idea to consider extra work that focuses on mobility/flexibility or skill work versus simply doing another workout at near maximal output.

Finally, whenever possible, try to conduct high-intensity (1, 3, 5 RM) strength or power exercises or highly-technical moves (Snatch, etc.) before intense met-con workouts.  The aim here is to be fresh, with all metabolic pathways optimized, providing maximal output and precise form.  "Pre-fatiguing" yourself prior to such exercises will likely result in suboptimal performance or, worse, injury.

So I will close with some suggestions for additional work our team can utilize based on goals most of us have posted or that work towards increasing performance in the benchmark WODs  Many of these are untimed -- you simply do the work:

CORE STRENGTH

This progression is taught in the Crossfit Level 1 Trainer's Course.  You complete 25 unbroken reps of each exercise in a slow, controlled fashion (no leg or arm throwing).  If you can't do 25 unbroken reps, do as many sets as necessary to complete 25.  Don't move on to the next level until you can do both exercises in the pair unbroken -- this helps prevent imbalances and enhances mid-line stabilization.

Level 1: 25 AB-Mat Situps ("frog style" -- feet placed sole-to-sole, arms straight out in front parallel to the ground) + 25 GHD Hip Extensions

Level 2: 25 GHD Back Extensions + 25 GHD Situps (to parallel)

Level 3: 25 GHD Hip & Back Extensions + 25 GHD Situps (full range-of-motion)

The GHD can be a tricky piece of equipment and each of the variants above requires a good understanding of technique so if you are unfamiliar get with me, Darlene or one of the other Trainers at the gym and get some instruction.

GRIP STRENGTH

There are several exercises that can help increase grip strength.

Plate Pinches:  Grab two bumper plates, pinch one between the thumb and fingers of each hand, and hold for as long as possible.  Start with a weight that allows you 3-5 sets of 30 seconds each.  Build up to 60 seconds and then start increasing weight.

Static KB or DB Carry:  Similar to above but with kettlebells or dumbbells.  Start with weight similar to the Farmer's Carry benchmark WOD (55/35#).

KB or DB Farmer's Carry:  Similar to the benchmark WOD but go twice the distance you completed.  Rest as necessary, setting them down as little as possible.  Once you can complete the distance without setting them down begin increasing distance until you can work 10 minutes unbroken.  As an alternative, you can increase weight to higher than used in the benchmark WOD.

Static Bar Hangs:  Jump up on a pullup bar that keeps your feet off the ground.  Simply hang, aiming for 3-5 sets of 30 seconds.  Build to 60 seconds and then start adding weight by holding a dumbbell between your feet.  Alternate grips as desired for variety.

Deadlift Hang (Rack Pull):  Set the safety bars on a power rack at knee height or slightly higher.  Place a barbell on the bars and load to bodyweight.  Grip bar and, using proper form, pull to top position of deadlift.  Hold for 30 seconds and then lower back to bars.  Complete 3-5 sets, build to 60 seconds then increase weight 5-10 pounds.

RUNNING ENDURANCE & SPEED

These progressions are based on 1 mile (1600 m) and require you to have an idea of a run pace you desire or simply a goal distance in mind but the concept can be utilized for any distance.

CAN'T Run 1600 m:  Grab a stopwatch and simply start out by running the maximum distance you can.  When you stop, record the distance and time.  Walk back to starting point.  Repeat 4-6 times, aiming to match time.  When you can repeat for all intervals, increase distance and repeat the process.

CAN Run 1600 m:  Determine 1600 meter goal pace.  Divide time into 800, 400, 200, and 100 meter "splits."  For example, if you want to run 1600 meters at an 8:00 pace, then your aim is:

• 800 m in 4:00
• 400 m in 2:00
• 200 m in 1:00
• 100 m in 0:30

Perform 3-4 intervals at each level, aiming to complete the distance at your desired pace.  Walk back to starting point and repeat.  You will likely find that shorter distances will be easier to repeat timing on.  You can perform this either direction -- shortest to longest or vice-versa.  The goal here is to train your body to "feel" your desired pace at varying distances and times. 

Sled Drags:  Load a sled to 10% bodyweight.  Strap it on and "sprint" 100 meters.  Repeat 4-6 times.  Follow up with an equal number of sprints with no sled.  Increase distance or weight as desired.

Hopefully, that gives you some ideas for complimentary work to build work capacity and increase performance in desired areas.  Remember to utilize common sense and match any extra work up with any WOD you have already done (or may be doing after) keeping in mind the concepts mentioned above.  Be smart, be safe, be strong!

3, 2, 1...GO!
Chris