ARTICLE: DUELING THE DEVIL

CrossFit 5/15/15:

 

Barbell and Oly Club:

Starting Strength -
Front Squat 3x5
Use the same weight for each set.
Rest as needed between sets.
Same weight all 3 sets. Go 5lbs heavier than last time

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

Strength Bias:
Power Clean + Hang Clean 4x1 at 70% 1RM
Rest as needed between sets.

 4 sets of 1+1. After the power clean, lower the bar from the power position and hinge at the hip, back to the knee with a 5 second eccentric on the way down and a 1 second isometric hold at the knee. Start at 70% of 1 RM Clean and Jerk. Stay at the same weight for all sets. Target a linear progression each week. Target a 5lbs increase each week if work sets are above 220lbs. Target a 5lbs increase each week if work sets are below 220lbs.

Strength Bias:
Box Squat 4x3 at 80% 1RM
Rest as needed between sets.

 TOUCH AND GO. Descend at a measured pace and anticipate the box, touch down and explode back up. Start at 80% of 1 RM Back Squat. Stay at the same weight for all sets. Target a linear progression each week. Target a 20lbs increase each week if work sets are above 330lbs. Target a 10lbs increase each week if work sets are below 330lbs.

Strength Bias:
Push Press 4x3 at 50% 1RM
Rest as needed between sets.

Start at 50% of 1 RM Clean and Jerk. Stay at the same weight for all sets. Target a linear progression each week. Target 10lbs increase each week if work sets are above 220lbs. Target a 5lbs kg increase each week if work sets are below 220lbs

Strength Bias: Superset
Single Arm Db Bent Over Row 10-10-10, using heaviest weight per set
Dumbbell Push Press 10-10-10, using heaviest weight per set
Neutral Grip Dumbbell Push Press

Article:

Thomas Moore couldn’t move. More importantly, he couldn’t breathe. The rapids he had so deftly navigated just seconds before engulfed him with no warning, wedging his kayak between two boulders and trapping him nearly 4 feet beneath the surface of the San Joaquin River, deep within California’s Eastern Sierra. Moore was the first of a five-man crew to tackle the rapid, and it would take minutes for his friends to notice his absence and locate him under the churning whitewater. “I could feel immediately that I was pinned,” said Moore, 35. “I knew that a rescue was possible only by me.” The speeding currents pummeled his back like a jackhammer, folding him at the waist toward the bow of his boat. After he shook his hips in a vain attempt to free his boat from the boulders’ vice, he knew he had to abandon his kayak.

Read more here

http://journal.crossfit.com/2015/05/dueling-the-devil.tpl