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programming

Laying a foundation for strength.

by carney on May 11, 2010

Marilyn and Kelly develop mobility, stability, and strength with the one arm get-up.

One arm get-up.

The one arm get-up is a foundational exercise at CrossFit Missoula. There are ten key positions that your body must secure to complete a single one arm get-up. It’s the transition from one position to the next that offers that greatest challenge and the real benefit of the movement. Though most will be limited in the beginning by the functional capacity of the shoulder, as the athlete develops, they will be required to focus every bit of their mental and physical resources to complete the lift.

Solid benchmarks for the one arm get-up are 30%, 45%, and 65% of body weight.

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Pain train.

by carney on March 8, 2010

“You can’t come in my kitchen, kick my dog, and take a box of ball points!”

WOD 100309

Deadlift 5×7

Peruse the internet and you see lots of weightlifting rep and set schemes. There’s no magical combination. The number of sets we’ve come to appreciate for all our strength days is seven. Seven sets of one, two, three, and five reps seem to be fulfilling our need to move heavier and heavier loads.

Our seven sets start at 80% of rep max and proceed to 85%, 90%, and 95% before attempting a personal record with 101% plus. We then finish off with two drop sets between 80% and 90%.

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