Conjugate Crossfit Test Week- Day 2

4 rounds:
7 stomach to bar pullups
15 kettlebell swings 24kg
30 walking lunges

Time- 7:10

Conjugate Crossfit Test Week- Day 1

I am doing this in my basement so I don't have access to all the equipment I would ideally use,  but I'll make due.

Front Squat 1 rep max- 240, got the bounce on 250 but my elbows dropped
Deficit Sumo Deadlift- worked up to 205x5 then ran out of small plates, felt very easy
Good Mornings- 3x12 75#
Weighted Situps- 3 sets with 30#

Return of the Blog!!

After a spring hiatus, the blog is back!

I went up to the CFE swimming seminar up at St. Michael's this past weekend run by Coach Brian Nabeta. It was great- learned a lot and got some great feedback on my freestyle. We have some good stuff in the works for this upcoming year, I'll keep you all updated.

After a few months focusing on strength development with Crossfit Football, it's time to start mixing up the programming. Most of you are going to a box back at home, so just follow their workouts. For myself, I will be doing a program based on Chris Mason's conjugate Crossfit template from the CFJ. This upcoming week is a test run week, followed by a travel-shortened week before I follow a 3 week wave while at TPSC at Kenyon. I'll post my workouts and results. After that I am going to be trying out the Conjugate-CFE model Brian Mackenzie posted on his blog, iamunscared.com, to give it a run before the season. I will post all of that as well.

If anyone needs programming, technique or workout feedback, mobility help, or anything else, hit me up and I'll make sure to help you out.

First Cycle of Will's Conjugate Crossfit

Week 1:

Monday:

High-Bar Back Squat 1 Rep Max

Glute-ham raises- 2x15-20

RDL- 2x15

Anchored Situps- 2x20-25

Tuesday:

Sprints/Running or rowing

Wednesday: REST

Thursday: 

Press 1 Rep Max

Dips- 3x max reps (add weight next two weeks if you get >15 reps)

Kettlebell snatch- 3x10/arm

Knees to elbows- 2x10-15

Friday-

10-9-8...-1 Power cleans/pullups

Saturday- 

30-20-10: heavier swings/shortish box jumps/ring pushups (scale to games-style pushups if shoulder is disagreeing)

Week 2:

Monday:

High-Bar Back Squat 1 Rep Max

Glute-ham raises- 2x15-20

RDL- 2x15 (add weight)

Anchored Situps- 2x20-25

Tuesday:

5 rounds: 10 deads (light; like 155) 35 doubleunders (sub tuck jumps) 10 burpees

Wednesday: REST

Thursday:

Press 1 Rep Max

Dips- 3x max reps (add weight next two weeks if you get >15 reps)

Kettlebell snatch- 3x10/arm

Knees to elbows- 2x10-15

Friday:

5 rounds for max reps- :60 pullups :30 rest, :60 burpees :30 rest, :60 Db hang squat cleans :30 rest

Saturday:

6 rounds: 250m row 8 split snatch (alt. legs) rest 2:00

Week 3:

Monday:

High-Bar Back Squat 1 Rep Max

Glute-ham raises- 2x15

8 rounds :30on/:30off (double tabata? alt. half tabatas?) deads @135/ghd situps (sub anchored situps)

Tuesday:

5 rounds: 7 power cleans 10 pistols 20 double-unders (sub tuck jumps)

Wednesday: REST

Thursday:

Press 1 Rep Max

3 rounds: 10 weighted chins 10 weighted dips (can use different weight for chins/dips) 20 hollow rocks

Friday:

21-18-15-12-9-6-3: swings and box jumps

Saturday:

Jackie- 1000m row 50 thrusters @45 30 pullups

Warmup Notes:

Speal dynamic warmup (see vid in cfj)

1-2 hip mobility wods hold for about :30 each

Muscle Snatches

1-2 other movements with transference to the days workout

Strong Dudes Lifting Weights

Team Super Training Gym from Sacramento, CA moving some serious weight around. They have a great youtube channel, check it out for videos of the conjugate method in action.

Awesome Story!

I saw this on another swimming blog and I had to repost it. It's an amazing story. What do you all think about naming a Hero wod after him?

http://www.badassoftheweek.com/akaiwa.html

Thanks to SCAQ for the original link.

Video

Austin Staab won the 200 IM and 100 Fly at NCAA's