Introducing "Jack Bauer"

[Vich]

4 rounds for time of
10 Burpee Box Jumps
15 Squat Cleans
20 Push-Jerks
25 Pull-ups


men use 95 lbs., women use 65 lbs.


This is gunna be a tough one after yesterdays workout...
5 rounds for time
100 yard sprint
15 Hang Power Cleans (95 men/65 women)
30 GHD Sit-ups
25 Back Extensions



***VOMIT****

 

[brikis98]

Yikes. They look like Crossfit workouts, but I've never seen either of these. Where are you getting them from?

 

[Vich]

Originally posted by: brikis98
Yikes. They look like Crossfit workouts, but I've never seen either of these. Where are you getting them from?

Yesterdays workout (the 30 ghd situps and 25 back extensions) was the WOD our trainer thought it was to easy so he threw in 100 yd sprints and 15 hang power cleans. I saw in the AM how he modified the workout and almost passed out! hah


Today is a rest day so he needs to come up with an exercise for clients who come in today. I am guessing Jack Bauer is his own invention.

 

[Redfraggle]

Sounds like something my friend would have done during police academy training.

 

[Vich]

Originally posted by: Redfraggle
Sounds like something my friend would have done during police academy training.

ive lost 10lb and got stronger as hell. I love crossfit

 

[brikis98]

Crossfit is amazing, although it sounds like your trainer is, uh, kind of going overboard... Anyways, have fun with it, but don't hurt yourself

 

[SociallyChallenged]

Seems like your trainer needs to organize things a bit better. He needs to mix in some more metcon stuff rather than just pound the weightwork in over and over. He's gonna overtrain you quick. High volume workouts really shouldn't be done every single day. This is the one point where sometimes me and the WOD disagree.

 

[Vich]

Originally posted by: SociallyChallenged
Seems like your trainer needs to organize things a bit better. He needs to mix in some more metcon stuff rather than just pound the weightwork in over and over. He's gonna overtrain you quick. High volume workouts really shouldn't be done every single day. This is the one point where sometimes me and the WOD disagree.

I would disagree. We do metcon stuff very frequently. We follow the WOD that the central coach provides. Throwing in olympic lifts is the best way to increase speed, strength, agility, and power. Tomorrow's WOD is Thruster 1-1-1-1-1-1-1 reps. And then we do tabata squats or something else on top (rowing sometimes).


Since starting in November I went from 155 to 144lb. My bench increased from 145 to 185. Deadlift from 260lb to over 285lb. while i lost 2% bodyfat. From 10% to 8%.

 

[SociallyChallenged]

Originally posted by: Vich

Originally posted by: SociallyChallenged
Seems like your trainer needs to organize things a bit better. He needs to mix in some more metcon stuff rather than just pound the weightwork in over and over. He's gonna overtrain you quick. High volume workouts really shouldn't be done every single day. This is the one point where sometimes me and the WOD disagree.

I would disagree. We do metcon stuff very frequently. We follow the WOD that the central coach provides. Throwing in olympic lifts is the best way to increase speed, strength, agility, and power. Tomorrow's WOD is Thruster 1-1-1-1-1-1-1 reps. And then we do tabata squats or something else on top (rowing sometimes).


Since starting in November I went from 155 to 144lb. My bench increased from 145 to 185. Deadlift from 260lb to over 285lb. while i lost 2% bodyfat. From 10% to 8%.

Don't get me wrong. I'm not saying that it doesn't work. I am however saying that it is not necessarily the optimal workout for healthy CNS development. I think that you can overtrain very easily on a program like that. Sometimes, you should just leave the heavy lifting days as that and you should leave the metcon days as just that. You don't always have to do everything every day and in fact I would advise against it. Also, I know the benefits of each and every movement. However, I also know the benefits of proper rest and cohesion of workout routines.

 

[Vich]

Originally posted by: SociallyChallenged

Originally posted by: Vich

Originally posted by: SociallyChallenged
Seems like your trainer needs to organize things a bit better. He needs to mix in some more metcon stuff rather than just pound the weightwork in over and over. He's gonna overtrain you quick. High volume workouts really shouldn't be done every single day. This is the one point where sometimes me and the WOD disagree.

I would disagree. We do metcon stuff very frequently. We follow the WOD that the central coach provides. Throwing in olympic lifts is the best way to increase speed, strength, agility, and power. Tomorrow's WOD is Thruster 1-1-1-1-1-1-1 reps. And then we do tabata squats or something else on top (rowing sometimes).


Since starting in November I went from 155 to 144lb. My bench increased from 145 to 185. Deadlift from 260lb to over 285lb. while i lost 2% bodyfat. From 10% to 8%.

Don't get me wrong. I'm not saying that it doesn't work. I am however saying that it is not necessarily the optimal workout for healthy CNS development. I think that you can overtrain very easily on a program like that. Sometimes, you should just leave the heavy lifting days as that and you should leave the metcon days as just that. You don't always have to do everything every day and in fact I would advise against it. Also, I know the benefits of each and every movement. However, I also know the benefits of proper rest and cohesion of workout routines.

Healthy CNS development? Elaborate, I just finished my grad course in advanced neuroscience and would like to know what exactly you are talking about! Overtraining CAN be an issue when you do not properly rest. If you rest it is a non-issue. Leaving heavy days as heavy and metcon as metcon doesnt shock your muscles as well as mixing them up. It is key to keep your muscles learning.