So today was a good example of making minor changes in a workout in order to get the desired stimulus. As you know (the two of you who read this) I am looking to increase my strength/power and I am willing to trade some of the time I spend on metcon/endurance in order to do it. I don't want to totally abandon metcon, just make it a second priority.
One way to do this is to scale weights up. It's still metcon, but the heavy weight slows me down. I'm not moving as fast, but I'm focusing more on strength while still doing a circuit type workout.
Trying to decide what to do at the gym today I had two decent ideas. There is a CrossFit video from a while back that was 10-9-8 ... 2-1 of dumbbell clean and jerk and weighted pull-ups. Well, I don't want to do heavy C&J with dumbbells. I prefer barbells, my shoulders are sore from doing push-press on Saturday, and I just wasn't in the mood for the repetitions. Then I saw Coach Rut had a workout that was rounds of dumbbell clean box jumps (don't ask for a picture or video, there isn't one so I think I did it right) and pull-ups. Now we're talking. I combine the jumping dumbbell cleans in with weighted pull-ups. Power and strength. Throw in one of my goats--ring dips--and I had a pretty good workout. Mix and match to get the desired effect.
Because I couldn't do it that fast, I had a little left in my tank at the end. I practiced my ring supports (holding myself at the top of the dip) and then discovered what may become one of the most torturous workouts ever! But that will be another post. I want to experiment with it.
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