It’s an approach I’ve often used with Crossfit competitors. I find that this makes the “WODs” a lot harder and I always preached that athletes should train in worse situations then they compete in. Plus, Crossfit athletes have a significant eccentric/concentric strength imbalance which increases the risk of injuries.
3 Likes
Day 2 in the books. Sled felt better, squat and KB weights increased. Still getting the leg Ext and curls down, switched ext to medball ext on a box, and I was able to hammer the quads quicker and faster after the squats and even though I used less resistance technically than a band, I kept the nasty pump going, and just hammered out 20 reps so the burn was better.
The positional holds at the end were killer tbh. I’ve done BSS MAYBE twice the last few years. I work as an NP at Urgent Care so 12 hrs shifts with a lot of desk time…all this to say quad/hip mobility is an issue for me. Just holding a bodyweight BSS at full depth was a challenge for me today. Hope to improve the mobility and stamina, then load it up.
Overall, I have to say already I like using Surge more than traditional stimulant preworkout. Proper fuel, and timing my meals with carb heavy meals post workout, and in the evening really feel good for me. I do feel like sleep quality is better, even with less sleep. Actually waking up before my alarm clock after 7-7.5hrs sleep. Even running a cal deficit on the best damn diet plan for natural lifters, I feel good overall.
4 Likes
Honestly, most people can just stick to bodyweight only. Unless you can get 75% of the duration in one shot, there is no need to load. Your body is a decent load.
1 Like
Ok, thanks. That makes mee feel a whole lot better! lol
Pull day 1 in the books. Haven’t looked in the mirror yet, but I’m pretty sure I have the wings of a condor, and the forearms of Popeye. Next week, I plan on doing heavier snatch high pulls, but that was kind of a new variation for me so I wasn’t sure how best to approach it, just went with ~60% snatch max. Will add considerable weight next week.
Grip failed me at the end. Even with wraps I just couldn’t hang on any longer. Was going to take forever to accumulate the last 30s with 5s hangs and 30s rest lol.
In bodyweight news, down 2# so far this week. Overall a lot of “tender” muscles, but still feeling like I’m getting great work in, not feeling torched. Sleep, mood, energy, and sex drive all still running at optimal so far. Waking up on time 7-8 hrs after sleep with no alarm. I’ve learned over the decades that those are the important lifestyle measures to be conscious of when training hard. A well designed program should add to a person’s quality of life, not ruin it. Loving this plan and Surge @Christian_Thibaudeau
5 Likes
I had this problem too. Pulling 4+ plates raw is easier than finishing this day, even with straps lol.
2 Likes
Now THIS is the type of metcon I’m used to lol…I do have to say, thanks for no metered cardio or gymnastics though lol. Was a great day of work 15 rounds completed. Low back was flared up a bit, so I switched to trap bar DL to get the work in still. Using KBs the whole way through worked for me also. Felt good, but low back/glute meds still tightened up a bit now after a 5hr car ride. Plan to spend tomorrow walking/swimming with the kids a lot, and doing a bunch of stretching/mobility to prepare for Monday. Also, got my first hand tear in a long time, takes me back to the CF days lol forgot how aggressive
The knurling on the Rogue Trap bar is
3 Likes
On vacation, so no whiteboard this week. Found a great gym in Hilton Head called XP Fitness. Perfect meathead gym, loved it. Feeling stronger this week, moving weights better, but the upper body pumps are just killer with this push workout lol. Chose DBs instead of the barbell to keep a more neutral grip for comfort this week.
3 Likes
That is a perfectly fine adjustment. DBs can also be more “commercial gym friendly” when doing complexes
3 Likes
Funny thing this morning: my low back has been tight and annoying all week since driving 5hrs after doing last Saturday’s workload…but today, after doing all that work, I feel great! Best all week.
4 Likes
No grips used today! Woohoo! Stronger on all the lifts, much like this whole week, and still finishing the training sessions close to 30 minutes. Feeling good!
2 Likes
Sounds awesome! I’m no surprised though. It is likely a novel stimulus and will thus elicit rapid progress for 4-5 weeks.
1 Like
Workload Day in the books. upped the DL to 240#, finished 13 rounds in 30 minutes.
4 Likes
One other physical change I have noticed: I’m firing my abdominals MUCH better. My low back got tight after the first week, and I was having a very difficult time firing the proper muscles for all of the bracing we do with this program…I just kept arching my low back to brace. This week I felt much better, and I got the true “hollow hold” feeling in my abdomen again by week 2 end. I was very tight after doing the workload last Saturday and driving to the beach with the family. I did the same workout/ drive this week and feel fine today. Recovering with stretching and walking today, then hitting W3 hard tomorrow morning.
Good to be back in the home gym! Felt like I Crushed it today, feeling solid with all the movements now. Upped the weights across the board, and still moved quickly through the entire workout. Still waiting on the matador dip bar to be delivered, so I switched from rings to straight bar dip holds…still an absolute bitch to get to 2 minutes lol
3 Likes
Love it so far! Good news about the improvements! Sorry for being late, was sick for the past two days. But it looks like you are doing awsome!
2 Likes
Thanks coach. No worries, I appreciate any response in any timeframe from a coach of your caliber! Hope you are feeling better!
1 Like
Another wonderful leg day in the books! Heavier weights across the board, and still ripping the WOD off in a 35min clip. Mobility is improving, made the squat hold and BSS hold bodyweight, and was really able to grind it out at full depth with max effort this time. Sled seems to be moving easier, squats felt much more smooth and clean. Bumped RDL up to 225# also and it was beautiful.
For anyone else still struggling with home leg extension setup, this worked best for me: plyo box at 24" and a sandbag. Start by sitting on the box with the bag on your lap, then shimmy it down to your ankles, gotta have strong anterior tibs also to keep the bag in place and balanced. Worked better for me than wrapping a band under the bench, and was more challenging than a 20# medball, but even that worked great, just had to grind more reps.
2 Likes
Pull day in the books again. A little slower on time, but much more intense. Hit 6 new max weights for this program. I felt hot to start, and my mind got lost when I started farmers carries down the sidewalk, so I accidentally did 3 minutes lol. Felt good, but def gassed by the time the holds came around after the Metcon sets. I switched chin holds to supinated chin holds, and that was more than enough! Will hit workload early tomorrow, and then take progress photos and measures for the end of the first 3 week Phase.
3 Likes
Phase 1 in the books! Feeling solid. Progress pics and measurements coming tomorrow. Did 17 rounds today (most work done) with more weight than ever before.
4 Likes