A Little More Conversation

JT Scott | 08/02/2013 | 10

You’ve probably noticed that blog has been a bit chattier in the last few months about what we’re doing and why we’re doing it. We’ve all been very glad to notice that you’ve been chattier in the comment section about what and how you’re doing! A little more conversation is a good thing, contrary to Elvis’ famous exhortation.

Today, we’ve got plenty of time for conversation, thanks to the classic Pull-Up Volume Training protocol. There’s a few good articles detailing what this is, and why we do it.

This link is the original CrossFit Journal article. (Speaking of which, if you are curious about the methods of what we do, and you don’t have a subscription to the CF Journal, I strongly encourage you to fix that. There’s an enormous amount of great material there for you to download, read, and watch.)

I read that article and decided to experiment with it. This link here is the article that I wrote following up on that experiment, and is the reason why we use this protocol (and variations on it) at CrossFit Fenway and CrossFit Somerville.

So today we’ll have a little more time for conversation during the rest periods of Volume Training. Don’t worry, I’m sure we’ll find something to talk about… and somehow these rest periods always seem shorter towards the end, anyway.

For the high-speed workout today, we’ve got a nice skill spectrum designed to start high (HSPU), fry your shoulders so that your squat takes precedence in the Wallballs (as it should) for a midrange skill, and then go low-skill for the straight up work that is walking lunges. Don’t sleep on these farmer-carry variations, though! These have been known to have a surprising effect on athletes who have done them. (Like your coaches. Recently.) You’ll need awesome core and shoulder engagement to keep the weights from swinging around during these lunges.

Friday 8/2/13

Strength:
20 minutes Pull-up Volume Training

WOD:
5 Rounds for time
4 HSPU
8 Wall-Ball
16 Farmer Carry Walking Lunges (1.5pd/1pd)