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February 12, 2007
Chain Training
We are pulling into the final two weeks of our strength training program, which I am thinking of renaming "StrongMan/Woman" training or something like that. The results for the three of us who have stuck with it, Me, Chad and Sam have been amazing. We are repping close to, or more than, our original one-rep max in the bench and overhead bench press and are making gains in the DL and squat.
Over the next few weeks we will be doing a few strongman (strongperson?) type exercises:
10,000 lbs overhead from the floor anyway, anyhow for time.
Carry 100 lbs one mile, anyway, anyhow no drop for time.
Tire Flip
On the 25th we will be retesting our CFT and CFOT. I expect about a 5-7% increase. Repeated twice a year for 5 years in addition to regular CrossFit training, this protocol would yield world-class strength and outstanding fitness, or at least that is the theory.
Here is an example assuming 5% increase each time and no additional strength gains otherwise:
Initial CrossFit total 600 (this is a bit more than Chad's initial score)
year one session one: 630
Year one session two: 661
Year two session one: 695 (this is about where Sam started)
Year two session two: 730 (this about where I started this session)
Year three session one: 766
Year three session two: 805
Year four session one: 845
Year four session two: 887
Year five session one: 931
year five session two: 978
Year six session one: 1027 (just to see what it would take to get over 1000)
Post ideas for gender-neutral names for strength program
Posted by Max Lewin at February 12, 2007 9:00 AM
Comments
Max,
This is the link for the official 300 workout:
http://www.gymjones.com/schedule.php?date=20051213
Workout: "300" (25x Pull-ups + 50x Deadlift @ 135# + 50x Push-up + 50x Box Jump @ 24" box + 50x Floor Wiper @ 135# + 50x KB Clean & Press @ 36# KB + 25x Pull-ups)
Posted by: chad Lott at February 12, 2007 2:59 PM
What is a "floor wiper"?
Posted by: Max Lewin at February 12, 2007 4:01 PM
Couldn't find good pics, but if I understand correctly, you lie on your back on the floor, press the barbell to lockout, raise your legs, then rotate your hips until your legs touch on each side. Look at the slideshow for the windshield wiper on the CF exercises page and picture that on the floor holding up a weight instead of suspended from a bar. Was that wordy enough?
Posted by: Sam L at February 12, 2007 4:28 PM
hello, all. no one came to my last show in Alameda, but I'll tell you all about my next one anyway. It's this friday. go here and look at the pretty flyer someone made for all the details:
www.myotonia.net
you can also click on the flyer and it will take you to our myspace page where you can learn more about us and hear our loud, progressive brand of metal.
Posted by: Jonathan at February 12, 2007 5:31 PM
that gym jones page is awesome. the image of the guy pressing a barbell and grabbing a kettle bell is called the "two hands anyhow." I posted a link about it a little while ago. Here it is again.
http://www.americanpowerliftevolution.net/2handsanyhowpage.html
we should try that sometime. see how heavy you can go. the record for the 2 hands anyhow is 448#! insane.
Posted by: Jonathan at February 12, 2007 5:33 PM
The floor wiper:
http://www.newtrier.k12.il.us/athletics/sports_medicine/Abs.htm#fwip
It's not quite as Sam suggests (his seems worse and far more evil).
Posted by: chad Lott at February 12, 2007 10:01 PM
I have retested only two of the lifts:
Standing Press +13% (145# -> 165#)
Bench Press +8% (230# -> 250#)
Posted by: Max Lewin at February 13, 2007 5:40 PM