MONDAY 10.29.18
Lowry CrossFit – CrossFit
Announcing our next Individuals training cycle – “Grindstone”.
October 29 – December 21 (8 Weeks)
A Grindstone isn’t a sexy piece of equipment. It’s a thick stone that is used to shape… weaponry. In order to create the tip of the spear, the razor-edged bladed of a sword, we must first create this grindstone.
Much like the grindstone, the work here won’t be sexy. And it definitely won’t be easy. But that’s what we want – we never liked easy. We choose the hard path, for we know what destination it brings us to.
Our focus in “Grindstone” – Stamina.
In the recent months, we focused on building our foundational base through heavier percentage lifting, on both Olympic lifts and our squats. We’re going to shift gears some now. Towards repetition capacity, known as, stamina.
It’s one thing to have a strong 1RM in CrossFit. It’s another to be able to use it.
In other words, a 1RM Clean and Jerk doesn’t necessarily translate to the ability to cycle 50 Clean and Jerks for time.
With our foundational base built from our previous cycle, our aim in “Grindstone” is to turn that strength into useable capacity in all facets of our sport – from the 1RM attempt, to barbell cycling, to approaching rounds of 21 thrusters at a moderate load. Inside this cycle, we’ll see an emphasis on barbell cycling. Barbell cycling, in the squatting sense, Olympic sense, and simple sense. But as we know, and love… simple isn’t easy. Yet simple, is rewarding.
WU: Warm-up (No Measure)
500M Row
Foam Roll
Group Warm-Up
1: Power Snatch + Overhead Squat + Snatch Balance + Hang Snatch (5X1)
Build across sets to a heavy
2: Metcon (Weight)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats
Barbell Loaded at 55% of 1RM Front Squat (For Both Lifts)
MC: “Blitz” (Time)
5 Rounds For Time:
20/14 Calorie Row
10 Power Clean and Jerks (115/80)