VIRTUOSITY: A CALL FOR SUBMISSIONS

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CrossFit September 16, 2014:

10 1-minute rounds of: 315-lb. deadlifts, 3 reps 60-yard shuttle sprint (5 yards, 10 yards, 15 yards) Max reps burpee Rest 2 minutes between rounds. Post number of burpees completed each round.

Competition 275/185
Performance 225/155
Fitness 135-185/95-135

Barbell and Oly Club

Starting Strength -
Find your Deadlift 5 Rep Max.
 5 Perfect reps - Stop if it doesn't look good.
Shoot for 10 pounds heavier than last week.

Shoulder Press 3x5
Use the same weight for each set.
Rest as needed between sets.
Go 2.5lbs heavier than last time.

Strength Bias -
Back Squat 5x10
Use the same weight for each set.
Rest as needed between sets.
Use 90% of what you get on Monday.

Shoulder Press 3x5
Use the same weight for each set.
Rest as needed between sets.
 Medium load.
This should be around 75% of your 5RM.

 

 

Maintenance Bias -

Every 90 seconds, for 15 minutes (10 sets):
Power Clean & Jerk x 3 reps @ 70-80%

Choose load based on feel.

 

Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Clean Deadlift @ 95-105% of 1-RM Clean
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)

Sport of Fitness

Every 5 minutes, for 30 minutes:
Run 400 Meters
10 Strict Handstand Push-Ups
15 Pull-Ups

Goal – stay consistent in times between sets. I want to see all sets within 10 seconds of each other.

 

Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 15 reps @ 1010
Rest as needed

AM Training Camp:

Back Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Overhead Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

3 rounds for time of:
21 Double Unders
Sandbag Carry, 45/35 lbs, 200 m
7 Back Extension (GHD)s
7 GHD Sit-ups

For Double Unders, do 2-3x Singles. For GHD Sit-ups do GHD Crunches if you are new at this.

PM Training Camp:

Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

Push Press 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Competition Level: Coach approved appropriate band pull-ups ok
Masters 55+: Coach approved appropriate band or ring rows
Performance: 1/.75 pood, coach approved appropriate band or ring rows
Fitness: .75/.5 pood, coach approved appropriate band or ring rows

Article:

We want to know why you love your CrossFit coach, affiliate or garage gym.

The desire to improve and seek perfection drives CrossFit.

Virtuosity is the soul of the program, and it’s pursued every day by trainers and athletes who work together to create health and performance—true fitness.

In celebration of this pursuit, we want to hear why you love your CrossFit coach, your affiliate or your garage crew. Tell us your story, and we’ll select one per month for publication in the CrossFit Journal. In thanks, we’ll pay the author US$500 and send his or her affiliate or garage gym a $500 gift card from Rogue Fitness.

We expect a large volume of submissions, so make yours stand out by pursuing virtuosity in writing and photography. When he wrote the first issues of the CrossFit Journal, CrossFit Founder and CEO Greg Glassman strained over every line, which is why his articles stand up 12 years later and define the methodology. That’s the approach needed to get your words into the publication Glassman started in 2002. Strive for excellence—which is a nice way of saying a great story can be ruined by a careless pen.

Review the submission guidelines in the PDF and send in your articles and photos. Due to the large volume of submissions, we cannot respond to each email or requests for feedback. Only authors selected for publication will be contacted.

Virtuosity@crossfit.com is now open for submissions. Tell us why you train where you train, and do it uncommonly well.