Monday 110328

Seven rounds for time:

3 Front squats, 185#/125#
7 L-pull-ups

Post time to comments. 

IMG_0231
Ross with a rock solid knees to elbows while rope climbing.

Hot Dogs & Cup Cakes Update

Hot Dogs & Cup Cakes, or HD&CC, has been full steam ahead for nearly three months now at CrossFit Verve. We've seen some really great changes in not only capacity, but also in form and ability. The program itself is a spin-off of Westside Barbell programming, loosely based on the conjugate method. The idea behind this practice is that if you constantly complete the same exercises, you'll eventually stall out and stop adapting to stimulus. Sounds like CrossFit (constantly varied, functional movements, high intensity) doesn't it?!? 

Want an example of a HD&CC WOD?  Here is just one workout we completed this week:

Dynamic effort bench press, 9×3 reps @ 50% + bands
Triceps rollback extensions, 3×12 reps w/ chain
On the minute, every minute for 12 minutes: complete 3 strict muscle-ups
V-outs, 3×8-10 reps
Strict toes-to-bar, 3x max reps 

Now you may be thinking "WTF?!?" What we aim to do in this workout is increase your capacity at pressing movements by focusing the first half of the workout on movements that develop a stronger press (bench, shoulder press, push press, push jerk, push-up, dip…).  By using sub-maximal loads at maximum speed, we teach the body to accommodate resistance with speed, which requires less force. We then switch gears and develop the pulling group of muscles by focusing on a couple of terrific and difficult gymnastics movements.  Finally, we strengthen the core using another gymnastics movement.  But, the next time we press will be an entirely different set of exercises, reps, and loads…

So if you'd like to give HD&CC a shot – please do!  The HD&CC program is excellent for athletes looking to improve strength, practice advanced gymnastics movements, and do a short CrossFit WOD that utilizes advanced movements not commonly used in CrossFit Verve WOD's.  This program is by no means a replacement for the workout of the day! If your time in the gym is limited, you WILL get the most bang for your buck by doing the CrossFit Verve workout of the day.  Check the schedule for HD&CC class schedule.

If you've been to HD&CC, sound off – what do you think?

Comments

  1. I think Matt is being quite modest when it comes to HD & CC. I can tell you that the advanced techniques used and learned have helped my form and my strength. I have also seen many people set new PRs (like Mas and his 420 lb. deadlift that looked effortless). It has also been a lot of fun to play with the stones, bands, and chains, and advanced movements.
    There is significant interest in HD & CC by people outside of the gym. For example, Pat Sherwood joined us the other night.
    I won’t be too verbose. Try it. You won’t regret it. What do you have to lose?

  2. Dan Y :

    LOVE me some HD&CC! Its like we’re playing with all the toys in the gym. The novelty coupled with gains = uber fun. On top of that, I never feel like any one exercise we do is overly stressing to the body. I find myself able to do both the daily WOD and HD&CC with out probs but then leave thinking and feeling ‘oh yeah, got a good workout today’. Love it.

  3. Dan Watson :

    Nice form Ross. I’m gettin back into some HD&CC this week fo sho!

  4. Jeff "CueBall" :

    Matt Chang is so bad ass that he uses a rattlesnake as a…..

  5. Jeff "CueBall" :
  6. robyn :

    I love my hot dogs and cupcakes! I agree with Jake that Matt is being a little modest about the work we have been doing.
    I for one have seen improvements in just about everything. Of course HD & CC is not magic and there are still movements I can’t do, but I feel stronger than I used to getting to practice full ROM with everything.
    I also love that we get to play with the new toys that we get at the gym like the Yolk, and the Prowler! Getting to practice the movements more often and not just for a WOD has really helped with my form. My little triceps are getting stronger and stronger.
    Remember “it’s not a contest, but lets just time it and see what happens!”

  7. Slaughter :

    HD&CC is awesome. It’s what i’ve needed for a long time. Now it’s time to get f***ing strong.

  8. Rich :

    Yes, I do believe it is time that I get me some HD&CC…

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