PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!!
Workout of the Day
Three sets of:
Walking Lunges with DBs x 20 steps @ 1010 Tempo – (See Bottom for Explanation)
(use the heaviest DBs you can handle while following the tempo prescription)
Rest 60 seconds
Side Plank Hold x 30-45 seconds each side
Rest 60 seconds;
400 Meter Run
30 Front Squats (Heavy)
30 Box Jumps (High)
400 Meter Run
(Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.)
What does 1010 mean?
It signifies a certain tempo. There are many examples like this – 21X0/1010/5010/etc. You simply have to take the exercise and correlate the timing (i.e. the numbers – 30X0) to it.
For example, if a bench press or back squat is rx’d at 30X0, it means that from the top of the movement, you should take 3 seconds (1 one thousand, 2 one thousand, etc.) to reach the end point of the exercise (bar to chest in the bench press or full depth for the squat). So, the first number signifies the lowering portion of ANY exercise.
The second number signifies if there is any PAUSE in the bottom position. Because this example says 0, it means that it is simply 3 seconds down, 0 pause, and then back up. If the tempo was 31X0, then you would have to pause for 1 second at the bottom of the movement. If it was 32X0, then you would have to pause for 2 seconds, and so on.
The third number signifies the time in which to raise the load. When it says “X” as the third number, it means to accelerate the load as fast as possible – regardless of how fast the weight is actually moving; intention to accelerate is most important. If the number is 2020, as sometimes rx’d for GHD sit-ups or back extensions, then you have to take 2 seconds to lower fully, 0 pause in the full stretch position, then take 2 seconds to come back to the top (you are capable of going faster, but that is not what is being asked, so follow the numbers), with 0 sec rest before going into the next rep.
There is also a case when you could be asked to do a 3010 tempo – on the bench press for example (because it is simple). When it says 3010, the third number is critical, because it means that for whatever the rep range is, you MUST take the rx’d time to raise the load, which would be 1 second in this example. This type of tempo does not allow for maximal efforts within sets, as you HAVE TO MAINTAIN a certain cadence for the reps.
The last number, as you may have guessed, signifies any pause at the top of the movement. If it says 30X1 for a weighted chin-up (or pull-up, same thing), then you have to hold your chin over the bar for one second before lowering for 3 seconds to full arm extension.
Also, you have to LEARN to read the number, then apply it to the given exercise. Chin-ups, for example, are a special case – there are other examples as well (i.e. deadlift). Chin-ups begin with the raising portion first, not like a back squat or bench press. So, if the tempo is 30X0, the first thing you look for is NOT the 3 second prescription, but the X, meaning that you begin with the third number for this exercise, not the first one.
Why do we Rx tempos?
We do it dependent on what the Coach wants the training response to be from the workout. It is done to control intensity, overload certain areas of a movement/body part, improve technique on movements, ease the load on the joints, variability, transfer to other parts of CrossFit (i.e. back squat – 1,1,1,1,1 is MUCH different than high bar back squat @ 40X1 – 2-3 reps x 5 sets…and side note, endurance on the squat at that tempo is one thing that WILL take the CF’er to another level as it carries over to so many things).