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PR'd easily by 10lbs yesterday just by following Rippetoe's instruction
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As many rounds in 20 minutes of:
5 power snatches, 95 lbs (65 lbs)
10 ball slams, 30 lbs (20 lbs)
15 situps
150 meter run
Post total time to comments.
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SWOD:
3X5 Bench Press
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Scoreboard
| Luay | 6 Rnds |
| John | 6 Rnds |
| Drake | 6 Rnds |
| Mackey | 7 Rnds |
| Laura | 4 Rnds |
| Alan | 5 Rnds |
| Crystal | 6 Rnds |
| Chuck | 6 Rnds |
| Andrew | 6 Rnds |
| Sheets | 4.5 Rnds |
| Amber | 4 Rnds |
| Grady | 6.5 Rnds |
| Duengea | 5 Rnds |
| Kim | 4 Rnds |
| Mathews | 6.5 Rnds |
| Landstuhl CrossFit Programming Rationale . You may not have noticed, but I updated our “about it all” section to explain that we now follow Mark Rippetoe’s Starting Strength (SS) progression through our daily SWOD. It was a pretty easy decision for Drake to pursue certification as a Starting Strength Trainer, and for us to prescribe Mark Rippetoe’s SS program here at Landstuhl CrossFit and Combatives Facility. Many professional strength athletes and coaches regard Mark Rippetoe (or”Rip”) to be one of the most successful coaches in modern time – and his specialty is in training novice lifters (safely) to be exponentially stronger in a very short period of time. . The effectiveness of Mark Rippetoe’s Starting Strength is ubiquitously disputed throughout power lifting and strength related blogs online – but you’ll very seldom find (my research found no instance in which) SS is overlooked in any serious discussion weighing the major players in strength training methodology. Translation: A lot of folks have found success following his training prescriptions, and sing his praises accordingly. Mark has a lot of resources available on his Starting Strength homepage if you’d like more background or information. You get archetypical Rippetoe humor immediately – YNDTP on the homepage stands for You’re Not Doing The Program, which is Mark’s blunt categorization for all the athletes who claim they are unable to gain strength following his SS prescription. I have to add that YNDTP almost certainly ranks among the most tame, tactful criticisms of individuals that Mark has perhaps ever made (he can get pretty crass). If you’d like an exhaustive resource on the subject, Mark Rippetoe’s book Starting Strength outlines his methodology with novice lifters in great detail – he spends 55 pages on the squat alone. Here’s Rippetoe on its effectiveness:
Mark advocates training just the basics. He argues that just a handful of moves: full squats, overhead presses, deadlifts, bench presses, and power cleans are all the moves novice athletes need to quickly develop total body strength and power. Those of you used to doing calf raises, biceps curls & pec flies at the gym may be thinking right now we’re going to be selling you short. I’d urge you to reconsider. Mark Rippetoe founded Wichita Falls Athletic Club, one of the most successful gyms in America at generating national calibre athletes. Drake and I were sold after reading Starting Strength, and we think we will sell you on the results you’ll experience from our programming, if you follow it through. |
Pretty F%^king Strong (and Hot) and she is 5 months PG.
So many people have excuses as to why they “can’t” do it but not in this family. And not at CrossFit Landstuhl!
Always Work Harder
Babe that was too cool a statement and of course I have to add a caveat, obvious to everyone who knows us, that Drake and I both regard safety of our unborn child as PARAMOUNT in my strength training (about as paramount as we regard YOUR safety at CrossFit Landstuhl!!). For nearly two months, I’ve been focusing on perfecting technique rather than on maintaining, much less improving on, my former strength gains. And that’s why yesterday’s PR came as such a huge surprise – I honestly attribute it solely to Rippetoe’s technique rather than added strength/effort on my part(therefore I thought the pic and comment on this post was appropriate).
If I have anything to say about it, you will NEVER get any kind of a pic including face-shot of me strength training at 100% effort. My face turns beet red, veins pop out all over the place, my eyes bulge, and my mouth twists into a maniacal grimace – plus I yowl. Our blog would certainly never again be considered Work Family Safe (WFS) – little kids get nightmares from that kind of imagery.
I would like to eventually write up a post showing you guys some of the research that is out there concerning strength and aerobic training during pregnancy. Pregnancy is not a time anyone should be setting out to make PRs everywhere, and I don’t consider mine to be an exception. As far as maintenance of strength and aerobic capacity is concerned, studies support that it is both healthy for the woman and for the baby to continue (with limitations on ballistic & abdominal movements, etc, plus all the while closely monitoring perceived exertion). All pregnancies are different, all athletic backgrounds are different, women have different doctors giving them advice, and they experience different social pressures and prejudices depending on views of their family, friends, and where they live. I am extremely fortunate on all counts, and can only speak in terms of my own experience. I get monthly checkups and regularly seek advice from my doctor, and then ultimately go day-to-day with how I feel. This is my first CrossFit pregnancy, and I already note some key differences, but wanted to wait and give an honest full account September time frame…if anyone is interested. Sheesh I can go on and on about anything, I guess.
hey and BTW this weekend I’ll be 6 months (I keep wanting to round up & Drake rounds back…are we the only couple who does that?)
6.5 rounds RX’d
I wholeheartedly agree with using Starting Strength as the basis for strength gains. I used it and in 4 months increased my back squat by 70 pounds and my deadlift by 50. And I’m not done yet. It absolutely works.