CrossFit Wilmington is teaching a 1 day Olympic Lifting Seminar at CrossFit Local this Saturday, December 3rd
If anyone would like to travel to CrossFit Local in Chapel Hill this Saturday, Dec 3rd for an Olympic lifting seminar taught by  CFW instructors, Tony and Tanner, contact Tanner. We will leave at 5:45 am.

The gymnastics seminar will be postponed until January 14th.

The push sled, its versatility, and its training stimuli have been around for a long time.  Most popular in football camps, they began to make themselves popular at CrossFit affiliates a bit over a year ago.  But have CrossFits been misusing the sled?

The trend, in both workouts and competitions, seems to be to load the sled with almost as much weight as it will hold and push it for at least 50 meters.  It turns the sled push into a slow, step by step, start and stop ordeal.  No doubt that will stimulate the user and certainly leave him/her exhausted.  But is that the best way to incorporate the sled into CrossFit workouts?  I don’t think so.  I think we can use squats and pulls to develop lower body strength just fine.  But no squat can develop the speed and power of the sled.

The sled finds itself most useful in developing sprint speed and power.  It does so like no other piece of equipment. Use it correctly and your results will match the sled’s potential.

To exploit the sled’s capabilities, lessen the load and the distances pushed.  For example, add only 135lbs and push the sled for 15 meters.  Rest a brief period, 10 – 30 seconds, and repeat 6 times.  The weight and distances may be lessened, but the athlete will undoubtedly get VO2 MAX increasing, running technique improving, speed and power developing session behind the prowler.

Then, once the athlete is killing the speed work, you can combine strength work with the power development of the sled.  How about this one:
5 rounds for time of…
5 Back Squat (@  70% of athlete’s max)
Sled Push (load to total weight of 80% athlete’s BW)
Rest 1 minute

As in many things, more is not always better.  The sled is probably one of those. Standby for a sled workout tomorrow when the weather improves.

CROSSFIT WILMINGTON Instructor, Will Clark, gets effective, focused training with the push sled, sans the excessive loadings that have become the trend.

Weighted Pull Ups – 4 sets of 6-8reps.  Then work up to a heavy single.

6 rounds at max effort of…
100 m row
10 KB Swings
5 pullups
rest 1 min between rounds
*any deviation +/- 5 seconds from the first round = 10 burpees per round
*This workout’s focus is speed, power, and explosiveness!

Olympic Weightlifting
Snatch –  70% x 2, 80% x 2, 85% x 2
Clean – 80% x 2
Clean pulls 4×4 @ 80%

6 thoughts on “Purpose Driven Training: The Push Sled

  1. Tanner says:

    Good stuff 6 am. Way to adapt to the new workout. Saw some good times. You all are doing much better at keeping a steady pace. Don’t worry, we will break out the sleds tomorrow

  2. Sandie says:

    Tanner, thanks to you and Aaron for getting a modified workout together so quickly!

    Sled push is one of my faves! I can’t wait!

    Thanks for partnerin’ up with me Sara – good job girl!

  3. Abs says:

    Carolina Challenge Peeps!!!!! I am booking hotels…I can get rooms for $69 The Marriott that is about a mile away from CFD …Is anyone going on Friday night that wants to share a room????

  4. t. says:

    Pool workout tomorrow morning… think CrossFit, only wet.

    0630 at the YMCA. Bring a t shirt to wear in the pool. Military guys, bring a BDU / ACU / Utility top.

    FYI, the YMCA has a 10$ walk in fee.

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