We’ve been seeing some folks add a weight vest to their wods. While this is great in some instances, there are many movements where a vest can actually be detrimental.
NO vest:
Box Jumps *with rebound – Places an overload on your gastrocnemius/achilles and greatly increases your chance of a rupture. Now, if you jump up and step down, fill your boots. But rebounding with extra load is an injury waiting to happen.
Double Unders – See above. And double unders are a skill. If you have a hard time stringing them together, adding load will not help your cause.
Running – This one seems odd. There are lots of weighted running wods, but most are very short distances (except Murph). Gravity pulls a vest in only one direction – down. But when you run, you are moving horizontally. A better option for resistance when running would be a speed chute, which provides horizontal resistance.
Many barbell movements – If the vest impedes the bar path, then you’re re-wiring that movement. For a clean, we want the bar close to your body. A vest will force you to swing the bar. Not something we want to happen for any lift.
YES vest:
Pullups/Ring Rows – Gravity pulls you down, your body pulls you up. Excellent weighted movement!
Pushups/Dips/Burpees – Same as above. For pushups, add 25# plates under your hands to ensure you still travel the full range of motion.
Squats/Lunges – Added weight will give you some extra burn.
Advanced movements – Muscle-ups, rope climbs, L-sits. The extra load will make the unweighted versions feel like a breeze.
Strength – Bear Complex for max load
AMRAP in 20 min
4 C2B Pullups
2 Bear Complexes (choose own weight based on strength)
10 Box Jumps (24/20″)
Came to the lab to work on muscle up progressions.
Corinna, thank you so much for sharing the new progression with me. I loved working on this with you. We are getting closer. I love that I feel no negative competition at our box. I don’t feel like there is a race to who can get this mu first. We want to get it and we want others to get it. We were just missing Steph this morning. Let’s go girls…we gotta get it before the open!
I loved doing this progression with you as well Gillyon….we are that much closer….I totally agree with you about the collaborative support system we have at our box. I am totally rooting for you, Stéphanie and Lora to get the muscle up.
I think it’s only a matter of (a short) time. 🙂
Wish I was in town. I would of loved to take part in that!
Lora! We need to practice together too!
Thanks for telling me about the new progression you found, Corinna. Can’t wait to see it. I wish I had been there early enough today to “play” with you guys….the Open is fast approaching… *gulp*
With your hard work and your determination, you ladies will get those MUs very soon!
Strength Bear Complex
65-75-85-95x 1
AMRAP 20 min
4 C2B pullups
2 Bear Complex @ 65#
10 Box Jumps at 24″
10 rounds + 7 BJ
Sweaty one lol. Thanks Mario.
Thanks to whoever distracted my kids lol, especially during that last minute 🙂
no problem! lol.. didn’t take much to throw them off the “I have to tell mom something”, “whats that shiny thing over there?” worked!
lol “oh look a piece of candy!”
Little warm up… Came I early to do mobility but was smitten by baby Trent 🙂
Strength – Bear complex
55×3
65×3
70×3
75×3
Note feb 1 2013…. My 1 RM for BC was 55!!
WOD – 20 amrap
4 C2B with blue band- strict
2 BC @ 65
10Box Jumps @ 20inch
Score: 9 rounds @ 2 BC
Thanks Mario great class…..
what language was that first line in? i’d like to punch it into google translator! lol
Wod brain ok…. lol
Lab: worked on snatches @65 and @75#. Worked on shoulder press as well.
Strength Bear Complex
65×2-75×2-85×2-95×2-105×1
AMRAP 20 min
4 C2B pull-ups Green band
2 Bear Complex @ 75#
10 Box Jumps at 24″
10 rounds + 2 BC
Great class Mario! Thanks for the Help with the Kipping technique Corinna 🙂
Lab: worked on snatches @65# for technique and trying to get my hips open. After 40 tries they might have opened once.
Strength Bear Complex
95-105-125-135
AMRAP 20 min
4 C2B pull-ups
2 Bear Complex @ 105#
10 Box Jumps at 24″
10 rounds
Tough, but fun wod 🙂
I’d like to see you and Spencer doing some progressions to work on opening your hips rather than doing 39 snatches/unsuccessful attempts to get your hips open…
Spencer did a great job opening up his hips today during the lab so most of his attempts were in fact successful.
CC also did the jumping snatch pull progression.
Oh, CC didn’t mention his jumping snatch progressions in his post!
Strength Bear Complex x 1
95-115-135-155F on last push press
AMRAP 20 min
4 C2B pullups
2 Bear Complex @ 95#
10 Box Jumps at 24″
8 Rounds + 7 Box Jumps
Cash Out
25 consecutive push ups
20 consecutive wall balls 20#
Strength Bear Complex (x1)
95-115-135-145
AMRAP 20 min
4 C2B pull-ups
2 Bear Complex @ 95#
10 Box Jumps at 24″
11 Rounds + 1 C2B Pull-up
Cash Out
26 Push-ups
25 Wall balls 20#
Great job on the WOD Sebastian. You had a nice steady pace the whole time! Well done 😀
Mob
wu
Lab
worked on OHS x 5
45,65,85,95,115,135pr,145pr
previous PR was 125 x 2. felt good today thought about doing another round but still had another class to do.
Strength
Bear complex
95,115,135,155 out of time
AMRAP 20 min
4 C2B
2 Bear Complex @ 135#
10 Box Jumps at 24″
8 rounds
need more practice on the bar doing pull ups and c2b.
Good class Mario
cashout did 21 pushups and 27 wall balls at 20#
Congrats on your OHS PR Craig 😀
Mobility
Wu x 1
Some extra shoulder mobility
Lab, worked on full snatch.
95/115/135 stayed at 135 seems to be a comfortable weight. Got a few rounds in starting from ground and some from hang. Last couple sets from floor felt really good was landing nice and low.
Worked on du’s, found I just need to spin the rope faster and not jump so high.
10 am class.
Group mobility and barbell Wu
Strength bear complex single cycles
135/155/175/195 out of time
Wod: 20 min amrap
4 c2b
2 bear complex @ 135
10 box jumps @ 24”
Rx’d 13 rounds.. Almost puked!! Great Wod.
Pullups are feeling good again.. Yay
Rebounded all box jumps and they felt great.
Great class Mario, great work everybody!!
I noticed your box jumps, looked great!
Thanks Maria! Yours as well! 🙂
Great job Shane. Your chest to bar were amazing as usual. I was so impressed on the speed of your box jumps…awesome rebounding.
Lab Work – lot’s of mob, practiced snatch
45-50-55-60-65 – 10# PR
Practiced T2B progression with K2E
Strength Bear Complex
55-60-65-65-70
AMRAP 20 min
4 C2B pullups (blue)
2 Bear Complex @ 65#
10 Box Jumps at 20″
9 Rounds + 8 BJ’s
damn so close to 10 full rounds…
Congrats on your snatch PR Sarah 😀
Great job on the WOD today, too!
Great picture, Gabe!!
Love the pic, too. Getting “in the zone”. 🙂
Lab: Muscle up Progressions: Found a great progression that mimics the muscle up. In this progression, you must drive the hip aka ( kip) which puts me in the catch position aka (bottom of the dip)
WOD:
12 rounds + 4 C2B
C2B felt great today. Rebounded all box jumps…trying to speed them up without getting too gassed…..sounds like an oxymoron!!!!
Great job on the WOD! Definitely a fun one! Nice work rebounding all those box jumps.
mob, and WU..
group wu
practice bear complex
45-95-115-115
wod @ 115
13 rounds even
max pushup
31
max wallball
25
Awesome job on the WOD today! It was great being set up beside you. You really pushed me (first with me trying to stay ahead of you, THEN TRYING TO CATCH YOU!)
Mobility
Group mob and barbell wu (bear complex @ 45# x 5)
Bear complex practice
65(5)-85(3)-95(2)-115(2) *ran out of time
WOD @ 85#
4 C2B
2 Bear Complex
10 Box Jumps @ 20″
Score = 12 rounds + 3 box jumps
LOVED THIS WOD!
So thrilled to be able to do all C2B with an overhand grip….except for 1. I had one no-rep and redid it with underhand grip (because there was no way I was failing another one). This is completely new for me. Strict pull-up work is paying off!! 😀
Cashout: max rep pushups = 23 (not even close to Pr) AND max rep wall balls with 20# ball and 10′ = 11 (I pretty much just gave up after I got to 11….LOL….exhausted)
Yes! I noticed a difference in the C2B today, the strict training has made them feel easier!
Wicked score Lora! Congrats on the overhand grip! I agree, the strict pull-up work is paying off!
Wow awesome score!
Mobility
Alina WU
Group mobility
Group WU (35# bar)
Strength Bear complex
45-50-55-60-65
WOD AMRAP 20 min
4 C2B (green band)
2 Bear complex (55#)
10 Box jumps 20″
Total 7 rounds 1 BC
Cashout:
max pushups (with Alina) 8 pretty happy with this since I can usually only get 10 when I am not tired.
Max WB @ 10# 11 I thought I’d give 14# a try & got 5.
Practiced DU’s & got 14 in a row! Yippee
Great work on the wall balls and DUs!!
Congrats on the 14 DUs! That’s awesome!
Thanks Ladies!
Bear Complex 55, 65, 75, 85… ran out of time
WOD: AMRAP 20 min. @ 65
4 chest to bar (green band because they had to be strict)
Power clean
Front squat
Push Press
Back squat
Push Press
10 box jumps (20”)
Total: 11 rounds + 4 chest to bar
cashout: 20 – 10# wallballs
10 pushups
Disappointed in my lack of progress with pullups! Grr…. so frustrating.
Great work everyone! Great class Mario! 🙂
You’re doing GREAT Tania. Keep it up! Stick with the pullups. You will get stronger. I promise. Use the smallest band you can do at least 4-5 in a row with. Get up to 8-10 with that band. Then go down another band size…and so on and so on.
Nice score on the WOD today 😀