Tuesday, April 26, 2011
Deadlift 5 RM
Warm up: tmu of push ups / sdhp 45#/30#
Skill/focus: Deadlift
2 x 5, 1 x 3
Workout:
Deadlift x 5
push ups x max reps @ 2020
rest 2 min
5 sets
and then. . .
For max reps
3 mins of swings 55#/35#
3 mins rest
3 mins box jumps
Post dl 5 rm and total reps for all movements
Tempo Training: if case you have not noticed we have been doing quite a bit of what is referred to as Tempo Training lately. That is sometimes challenging to do so in a large group where we have varied skill levels. Tempo training is productive for all levels if conducted properly. Quite simply tempo training is the rhythm at which you raise and lower a weight including the rest time at the top and bottom of the lift.
The first number is time in seconds to return the weight in the eccentric or negative phase
The second number is the pause at the completion of the exercise or at the start of the lift
The third number is the time in seconds in the concentric phase or the time to raise the load
The fourth number is the pause at the top of the lift
Why & When do we do it? We do it dependent on what we want the response to be from the workout. It can control intensity, overload certain areas or bodyparts, improve technique, variability and transfer to other areas of CrossFit. The endurance aspect at a 40x1 tempo for example on a back squat will take you to another level because of the carryover to so many things.
The "seconds" should be counted as (1 one thousand, 2 one thousand etc) and not at a fast and sloppy pace. Not doing a full range of motion in any exercise will severely limit your results.
Deadlift 5 RM
Warm up: tmu of push ups / sdhp 45#/30#
Skill/focus: Deadlift
2 x 5, 1 x 3
Workout:
Deadlift x 5
push ups x max reps @ 2020
rest 2 min
5 sets
and then. . .
For max reps
3 mins of swings 55#/35#
3 mins rest
3 mins box jumps
Post dl 5 rm and total reps for all movements
Image
Image
Tempo Training: if case you have not noticed we have been doing quite a bit of what is referred to as Tempo Training lately. That is sometimes challenging to do so in a large group where we have varied skill levels. Tempo training is productive for all levels if conducted properly. Quite simply tempo training is the rhythm at which you raise and lower a weight including the rest time at the top and bottom of the lift.
The first number is time in seconds to return the weight in the eccentric or negative phase
The second number is the pause at the completion of the exercise or at the start of the lift
The third number is the time in seconds in the concentric phase or the time to raise the load
The fourth number is the pause at the top of the lift
Why & When do we do it? We do it dependent on what we want the response to be from the workout. It can control intensity, overload certain areas or bodyparts, improve technique, variability and transfer to other areas of CrossFit. The endurance aspect at a 40x1 tempo for example on a back squat will take you to another level because of the carryover to so many things.
The "seconds" should be counted as (1 one thousand, 2 one thousand etc) and not at a fast and sloppy pace. Not doing a full range of motion in any exercise will severely limit your results.