Ryan on the painful side of what we call a “cool down”; 80lb Sandbag Get-ups, max reps, 7 minutes.
4x Tabata Intervals (FS or Burpees w/active rest)
2 minute rest period
4x Tabata Intervals (Row or Mountain climbers)
Then, after 5 minutes rest…
Overhead Squat (35% 1RM)
Duggernaut (Dugger Notes):
Where to start. I have a hard time explaining something without going back to the beginning, most of the time that is way too much information than necessary. I feel like it is necessary to “fully” understand the why of anything. Perhaps that why I find myself deep in the rabbit-hole on so many topics. For example, when I found CrossFit back in 2007 from the behest of my brother-in-law (see, right there, that was probably more then useful to you), I started reading every, single, page on the site. Back to the 2001 site, then proceeded to click through every single link I could. All in an effort to understand how Glassman was putting this stuff together. What I realized was, there are some people that were major influences on the program design, or so I think. One of which was/is Clarence Bass. “C-Bass” if you will, is BA! The guy is a freaking specimen. Here is his most famous picture.
The guys is BA. Here is a link to his site. If you are like me, you could spend many, many days reading and re-reading everything this guy has to say. However, he is on quite a different path than the super high intensity, paleo diet crowd that we are. He’s more of a traditional bodybuilder type guy who advocates whole grains, lean meats, moderate interval training and strength training over a periodized training schedule, and he’s done his share of studying to explain why he advocates it. The reason I bring him up is because it seems that Clarence, Richard Winett, PhD, and Dan John might be the guys responsible for bringing the lovely “Tabata Protocol” to Glassman and CrossFit. I’m only guessing here based on very limited knowledge and having not talked to Glassman about it. But if you go back far enough in CrossFit.com pages, you will find quite a few links to Clarence and specifically in regards to the Tabata Protocol.
The Tabata protocol is very interesting in that it has been proven to increase aerobic AND anaerobic capacity at the same time in highly trained cyclists. So the thinking goes, we can use the protocol across other modalities and get similar results in only 4 minutes of work! Here is a protocol that is going to ramp up fat loss 7x greater over a 24 hr period, over steady state running for 45 min! I’m going to increase my max V02 greater than steady state exericse, and I’m going to increase my buffering capacity (anaerobic threshold), all without the cost of losing muscle mass like I would doing steady state exercises! WOW. The only cost is that the 6th through 8th rounds feel like hell on earth and I can’t breath. It’s only 4 min. so what the heck.
How do I get aerobic training in, without losing muscle mass? Intervals.
Light warm up, followed by tabata work for the aerobic/anaerobic stuff.
Today was focused on 1 or 2 body parts, just for fun, I don’t usually program targeting a body part but today was an exception.
After the Tabata work, we loaded up the bar with 35% of the 1 rep max OHS. Why 35%? BECAUSE I SAID SO! Then set up the rings for the push ups. The goal on the rings is the feet slightly elevated over the hands and to reach full depth on each and every rep. Not many can do this.
The theme today was “core” and shoulders. Core being more specifically the transverse abdominis muscles and if you want to know anything “core” related, go to the source, Paul Chek. Basically the goal is providing thoracic and pelvic stability.
The OHS and the ring push ups are both targeted at the shoulders. Or as some call if “MF Shoulder Day.” The OHS are not difficult independent of the push up, but 60 ring push ups become very, very tough and have to be broken into small sub-sets.
Then: we hit the “cooldown.” For some it was the final touches on the shoulders, for others, like Ryan above, it was something else entirely. The “cooldown” was 7 minutes of max reps of Turkish Get-Ups. Not really a cool down at all. Just more core work and shoulder work. So then afterwards we did the real cool down. And so it goes in CrossFit Costa Mesa.
Here’s what the “core” looks like on a human…well kind of human.