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Thursday 151014 “Abbate Inspired”

In our regular weekly programming, we draw from many of CrossFit’s benchmark workouts- in the form of Girl WODs, Hero workouts and other CrossFit standards (think: Filthy 50, Fight Gone Bad, The Chief, etc).  It is NOT that we are of the opinion that daily beat-downs are the best way to train… it is that we KNOW that the formats, movements and overall design of these workouts ARE simple, elegant and have a good intuitive “feel” to them (something worthy of it’s own post!).  You have to also keep in mind that I specifically said that we DRAW from them… and not that we program them regularly day after day.  This is an important distinction because imagine a week that looked like this:

  • Monday- Murph (1 mile run, 100 pull ups, 200 push ups, 300 squats, 1 mile run
  • Tuesday- Eva (5 Rounds of 800m run, 30 pull ups, 30 heavy kettlebell swings
  • Wednesday Filthy Fifty (10 movements for 50 reps each)
  • Thursday DT (5 rounds of 12 deadlifts, 9 hang power cleans, 6 push jerks)
  • Friday McGhee (30 minutes of 5 deadlifts at 125kg, 13 pushups, 9 box jumps at 24″)

This would be a week of programming that would overwhelm most people with so much volume and weight that it would take more than just a weekend to recover.  A flat out Beat Down.  The workload within these WODs might be fine for a top athlete- but someone using CrossFit as a tool for general health and fitness would not be able to do these WODs with high intensity all week long.  What we often do is use elements of these “soul crushing” WODs to produce compact WODs that pack more than enough punch to elicit the progress that we need.  Here is a good example of a week of programming drawing on the previously listed CrossFit benchmark WODs that would be more reasonable for a regular Monday through Friday of training that would not require an entire weekend (or more) of recovery time:

  • Monday 1k row, 6-8 rounds of Cindy, 1k row
  • Tuesday Two rounds of Eva… this will still take a good athlete 12-14 minutes!
  • Wednesday Dirty Thirty- 30 reps of the same movements in Filthy Fifty
  • Thursday DT as written- after all it is one of the shorter Hero WODs
  • Friday 15 minutes of McGhee

By using the great combination of movements of the original WODs and modifying them to preserve realistic and potent time domains- they provide a basis for great training that can be varied and mixed in endless combinations.  What do you think?  Post your impression of this type of programming to comments.

By the way… it might be a good time to tell you about this Saturday’s WODs:
8:45am WOD- Diane: 21-15-9 reps/round for time of deadlifts and handstand pushups
10am partner WOD: The Sweaty Sixty- partners will share the work of 60 reps over 10 movements.

Very close to one and a half years old… and interesting to see how they spend their "open gym" play time!
Very close to one and a half years old… and interesting to see how they spend their “open gym” play time!

Thursday’s WOD 6, 7 and 9am, again at 4 and 6pm
Noon Open Training class, Olympic weightlifting class at 5pm
“Inspired by Abbate”- this is what we will do today…
For time:
Row 1000m
70/50kg clean and jerks, 21 reps
Row 750m
70/50kg clean and jerks, 12 reps
Row 500m
Post time and load to chalkboard/journals.

“Abbate”- The Actual CrossFit Hero WOD is…
For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

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