View Full Version : Ca Wod

Brandon Enos
03-19-2008, 12:30 AM
Anyone know when the next CA WOD cycle is? I was thinking of using the lift workouts for my strength workouts when the next cycle starts. Id prefer to not jump in the middle of one already going. I tried to figure it out myself, but I got lost in the archives.

Greg Everett
03-27-2008, 09:50 PM
7 more weeks of this cycle, then a back-off week before the next 16-wk cycle.

Ari Kestler
03-28-2008, 06:49 AM
Also just to piggyback so I don't clutter up the forum with new threads:

What type of scheme of warm up sets d you advocate for the CA Wod exercsies, example from the first WoD back in october:

* Back squat - 75% x 3 x 5
* Snatch deadlift - triples up to 100% x 3 (% of snatch)
* Push press - 5 x 3 - work up to heaviest triple
* Turkish Get-up sit--ups - 30% BW x 5/side x 3
* Pull-ups (deadhang) - 3 x max reps

So how would you work up to that BS at 75%x3x5? Just jump right in after you are properly warmed up? Or start at say 1 set of 55% 1 set of 65% 3sets @ 75%, or even more warm up?

Just curious, as in SS there is a fair amount of warm up sets...

Also, if someone were interested in incorporating the olympic lifts but not focusing on them as much as you do in the bulgarian cycles, would you simply suggest just repeating the strength cycles continuously until you did have an interest in the bulgarian cycles or is that a bad idea?

Finally, If for whatever reason you can only get to the gym 2 or maybe 3 times in a given week, what do you recommend? Just eliminate the 2 lowest volume days in your weekly cycle? Do something completely different?


Greg Everett
03-28-2008, 01:11 PM
Ari -

Warm-up for each exercise according to your needs. With basic exercises like squats, you can get away with fewer warm-up sets. Keep reps low (2-3 and even singles as you get heavier) and make bigger jumps early and smaller jumps later. For example, if you're backsquatting 160 x 2 x 5, you may take the bar for 5, 70 for 3, 100 x 2, 130 x 1, 140 x 1. Same deal with deadlifts and presses.

You may want to spend more time at the first weight to get warmer without fatigue, especially if it's the first exercise or if it involves more delicate joints such as pressing.

You can just repeat strength cycles if you want. If you want/need to reduce days, move the exerices from the eliminated days to the workout days as much as possible.