WOD

5 rounds for time of:

5 deadlifts 275/185#

10 burpees

Post to comments

A little nutrition info from Robb Wolf

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Paleo Study info: Information packets and consent forms will go out this week. If you are interested in taking part in the study pick up a packet, read it and turn it back in to me.

Who wants a bigger squat? Starting next Monday anyone who wants a bigger squat is invited to do the Russian Squat Routine. It is a six week - three times a week squat program. It will work like this: Every Monday, Wednesday, and Friday you will squat. Some days you will squat and then do the WOD other days you will squat and doing the WOD will not feel like a good idea. Having a strong squat will benefit you so many ways in this program and doing anything athletically. If you want to do the Russian Squat Routine sign up on the board where the program is laid out.

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Comments

[kyle]

Rob Wolf and the crossfit brand.

http://robbwolf.com/?p=976

[MikeTheBear]

Here's a Russian Squat Routine generator for those who want to print it out and take it along.

http://www.exrx.net/WeightTraining/Weightlifting/RussianSquatProgramGenerator.html

I also have an Excel spreadsheet of the RSR. If anyone is interested, just post "Yes I'm interested" in the comments and I will email the spreadsheet to Tim for distribution. If you're brave, you can post your email in the comments and I'll email the spreadsheet to you directly. I, however, am always skiddish about posting my email on the 'Net simply because I've received way too much Spam in the past.

[Walden]

Mike - is that generator cross-compatible with other movements? Press, DL, etc? Either way, thanks for the link.

The controversy around Robb Wolf and the behavior of Castro specifically and HQ in general is just starting, and not in a good way I fear.

Fortunately, we are NOT Starbucks and are free to continue programming, eating, and otherwise improving ourselves as we see fit and not as is commanded from on high.

Walden is back! See you tomorrow!

[MikeTheBear]

Walden,

The short answer is yes. Despite its name as a "squat" routine, I've read accounts of people who successfully used the routine for other big, compound lifts such as DL and pressing. The basic format does not change - the first 3 weeks you work from 6x2 to 6x6 with 80% of your 1 rep max, with 6x2 days thrown in between for recovery, and the last 3 weeks is an intensification or peaking phase, with 6x2 days again being thrown in between for recovery. Strength coach and writer Charles Staley once wrote that the routine could even be used to improve your clean and snatch but I don't know. I'd be interested to hear what Dave and Randy would say about that. Perhaps Tim could force, er, "politely ask" those gentlemen to write a little blurb about that on the main WOD blog or the Olympic WOD blog. Charles Staley also wrote that you should NOT attempt a new max on the scheduled last day because by then you'll be too exhausted to go for a new PR. He recommended, instead, to take a few days off and then go for a max. After the rest days, he said that it's a virtual certainty that you'll add the 5% to your PR and there's a good chance you'll do even better. I can't confirm this as I've never completed the routine although I have attempted it. The routine is hard. In my experience, and others have noted this as well, the 6x2 days, other than that first one, feel extraordinarily difficult. It's like each set is a 2 rep max. But then the days surrounding the 6x2 days don't feel bad at all. Very wierd.

Sorry for the rambling. I've been somewhat fascinated with the RSR for some time now but have been too scared to try it again.

[Amy]

WOD: 6:06, scaled to 125#. Plus back squats 5-5-3-3-1-1-1 105-115-120-125-130-135-140

Nice to meet you Carol! It's hard to believe it was your first WOD because you raced through it like an old pro, but it's easy to believe you're a friend of Rosanne's! Hope to see you again soon.

And congrats Gary on your awesome new PR!

[James^2]

If you do the RSR, don't expect many PRs in anything, not just squats. I had a lot of trouble running and sprinting, some days I could barely squat clean my power clean PR, so basically just expect that you'll be doing everything else at about 75-80% of what you're used to.

But your squat numbers go through the roof.

Also, if you're not trying to go strictly paleo, I would suggest doing the RSR with GOMAD. In order for your squat to go up, you have to put on some muscle and milk is the best thing to help you do that. I think you'll get a lot more out of this routine if you're eating enough to support growth.

My 2 cents...