Sunday, April 22, 2012
Thursday, April 19, 2012
Wednesday, April 18, 2012
Tuesday, April 17, 2012
Monday, April 16, 2012
Tuesday, April 10, 2012
Monday, April 9, 2012
Sunday, April 8, 2012
Thursday, April 5, 2012
Wednesday, April 4, 2012
Tuesday, April 3, 2012
Monday, April 2, 2012
Sunday, April 1, 2012
Thursday, March 29, 2012
Wednesday, March 28, 2012
A. Dead Lift @ 42X2; 5 x 5; rest 3 minB. GH Sit Ups- 60 total- break into 3 or more sets
*Friday night after class (@ 6:00) we will begin the cookout @ the gym! I will be providing burgers, please bring a side that you would like to eat. Bill is bringing his grill, if you want anything other than burgers, you can bring that to cook.
Tuesday, March 27, 2012
Monday, March 26, 2012
Sunday, March 25, 2012
The CrossFit Games 2012 will come to an end tonight after all the scores are turned it. Now is a turning point in your training program. Either you are getting ready to peak for regionals or you are beginning your off-season for 2013. If you did not do as well in this years Open as you had home you may considering getting a coach.
I offer online program design for athletes of all caliber. Right now is THE BEST time to get with a coach and start your training for 2013. I have my OPT-CCP certification in Assessment and Program Design and can help you have a smart program that goes through different training phases to help you be the best you can be when the time matters. The best way to train for the CrossFit Games is NOT simply crushing your self with CF.com workouts every day or 3x a day. There must be a system to it, organization, a template. If you have any questions about the Personal Program design program that I offer please email me at: firstname.lastname@example.org
Everyone needs a coach, I have one myself, Michael FitzGerald has been writing my program since January and it was the best decision I've made for myself as an athlete. But don't wait till January. Start right now to begin building your base for the 2013 season.
Thursday, March 22, 2012
Wednesday, March 21, 2012
Tuesday, March 20, 2012
Monday, March 19, 2012
Sunday, March 18, 2012
Thursday, March 15, 2012
Wednesday, March 14, 2012
Tuesday, March 13, 2012
A. Press @ 50% 1RM- 9 x 3 reps afap; EMOM
B. Hang Squat Clean @ 70% effort- 5 x 5 every 2nd minute- focus on speed out of the bottom
Air Dyne Sprint- 25 sec all out; rest 2:35 x 5
We are going to do the same thing Friday with the Open workout. Let me know if you liked how it was organized. Do you want it more organized than last week with "heats" or just leave it as first come first serve (I will go in the first group AT EXACTLY 4:30 unless y'all want me to go later, I like training earlier than later but I'll go later if you want). Post to comments your thoughts.
Also, we're going to try cooking out @ the gym after the wod friday night. I'm going to bring my grill up there and it's going to be "bring your own meat" and we'll provide the rest!
Again, post thoughts to comments!
Sunday, March 11, 2012
Thursday, March 8, 2012
Open WOD 12.3
18 min AMRAP
15 Box Jumps, 24/20" (must stand with complete control on top of box)
12 Push Press, 115/75# (shoulder to overhead anyhow, must be completely locked at finish)
9 Toes to Bar (BOTH feet must touch bar and break vertical plane when at the bottom)
*again, many of us competing in the Open will be doing to wod at 4:30. Please come support if you can. Everyone will be doing the wod during whatever class you come to.
Wednesday, March 7, 2012
Thursday training- lactate training on Air Dyne can be good before an aerobic tester like the Open WOD 12.3 (18 min amrap- 15 box jumps, 24/20- 12 Push Press, 115/75#- 9 Toes to Bar) which we will be doing friday. Reason being it gets a bit of lactate in the system to be used as fueling for the next training session. Plus the Air Dyne has NO eccentric loading which results in little to no soreness (muscle tissue doesn't break down very much)
5 sets; rest 3 min
5 Strict Pull Ups, weighted if possible
20 sec Air Dyne Sprint
Air Dyne or Row 8 min @ conversation pace