I think there are about 5 of you doing the ROC Race. Is there a car pool set up yet?
Workout of the Day –
get it Katie!
A – 5 x 5 back squat.
– 5 second descent
– 5 second ascent
change of direction (each way) is immediate,
you are, essentially, under load for 50 seconds.
weight will be considerably lighter,
–in the 135-185 range for guys, and
–in the 95-135 range for ladies.
reps 4 & 5 of each of these sets will be BRUTAL
B – for time
– 50 ring dips
– 100 v-ups
break ’em up any way you want.
A new section of the website will be up tomorrow, not a big deal, just another menu item that will be titled “Ax Max.” Many of you have question about a range of subjects, from nutrition, to why we do certain stretches in the warm ups, and it’s hard to get to all of them during class. So get ready to fire away!
Whoa..that’s gonna hurt. Same weight across or same as the past few weeks (I.e. heaviest first set then 10 lbs less for the rest)? And of course I have to ask…what’s the motivation for this slow torture? What is it supposed to help with? (Sorry, doing this through phone so I don’t see any tabs)
This will be the same weight all the way across, it’s gonna be really shitty…and this slow cadence is to allow your legs to be under equal load during the whole movement. It’s the same reason powerflifters lift with chains. We don’t have chains (yet), so this is a good way to stimulate the muscle in the same way.
More when I see you today 😉
The chains have a purpose? I thought it was just to look badass…seriously..
Yes, the chains have a purpose…you know how, usually, the squat gets easier as you go up? It’s because, due to the mechanics of your body have better leverage as you get higher, this is why you can squat more if you don’t go as deep.
Since you pick up more chain as the bar goes up, the weight you lifting increases as well. Allowing you to stress the muscle through the entire range of motion. More stress=more damage=more adaptation.
The down-side of this is that you tend to be under load for a longer period of time, and the longer you’re under load, the more potential for injury. Is is why it’s usually only experienced lifters that use the techniques.
I see. Looking badass is just a side benefit, not the main purpose. Got it.
Is the AxMax section available to fire Max as well?
This will be my first question: Dear Max, It’s pretty awesome that I’ve achieved The Crossfit Mojo. Now how do I control it so that hot guys won’t be intimidated by it and creepos won’t be drawn to it?