Lactate training back to reek havoc! Let's get on that Air Dyne! We'll start w/ some gymnastics skill work though. Stretch the shoulders good! I know they may be tired from yesterday which is why this is just skill training. Should not be exhausting!... till the sprints!

10 min

Practicing Hand Stands/HS Walks/Kipping HSPU

*Focus on tight body from fingers to toes. Your abs/butt/quads/calves/EVERYTHING should be tight when working on this skill

+

6 sets; rest 2:35

25 sec @ 100%

11-30-11

Tester

A. Over Head Squat- build to heavy single in 10 min

+

21-15-9

Over Head Squat 95/65#

Hand Release Push Ups

Knees To Elbow

*scale up option is 115/75# overhead squat/Ring Push Ups/Toes to Bar

11-29-11

10 min amrap @ 80%

5 Burpees

7 KB Swings, 53/35#

10 Box Jumps, 24/20"

rest 5 min

10 min amrap @ 100%

5 Burpees

7 KB Swings, 53/35#

10 Box Jumps, 24/20"

*Goal is to hold a nice fast but steady pace first round. Focus on steady breathing through your stomach (as opposed to your chest) and being consistent. Second round go at it hard. Get more rounds than the first set. If your breathing gets out of control that's ok, try to get it under control but keep going! The reps are low so you can get through the movement and change exercises to avoid muscle fatigue so keep going!

Welcome back from the holidays! Time to burn some of that food off by building lean muscle!

Your welcome for not making a pukie wod after thanksgiving!

A1. Front Squat @ 30X0; 5 x 3-8; rest 20 sec

A2. Pull Ups CTB @ 22X0; 5 x Max Reps; rest 2:30 (5 rep minimum)

11-22-11

Benchmark before the holidays!

Remember be thankful you have an able body to have the opportunity to do this to the best of your ability!

"Fran"

21-15-9

Thrusters, 95/65#

Pull Ups

11-20-11

A1. Ring Push Up @ 22X2; 5 x 6 weighted; rest 10 sec

A2. Russian KB Swings heavy; 5 x 20; rest 10 sec

A3. Sprint; 5 x 100m; rest 3 min

11-18-11

Tester

200m Run

10 Wall Climbs

20 Pull ups

30 Lunge Jumps

400m Run

30 Wall Ball

20 Pull Ups

10 Wall Climbs

200m Run

11-17-11

Snatch Warm Up w/ PVC Pipe

A. Power Snatch/Hang Squat Snatch/Squat Snatch x 3; rest 2 min

+

5 min @ 80%

1-2-3-4-5 Hang Squat Snatch Ladder w/ 55-65% of 1RM Snatch

ex. Do 1 hang snatch, 2 unbroken hang snatch, 3 unbroken hang snatch, etc. til 5 unbroken, then start back over at 1. Once you finish 5 that's 1 round. So if I finish 5 completely 3 times plus get through 3 the next round my score is 3 + 3 (understood that you got the 1 and 2 rounds)

rest 5 min

5 min @ 100%

1-2-3-4-5 Hang Squat Snatch Ladder w/ same weight

11-16-11

MAP Training

2 Big sets:

3 min @ 90%

5 Burpees

7 KB Swings, 53/35

rest 2 min

3 min @ 90%

5 Knees To Elbow

7 Box Jumps

rest 2 min

testing/training/attitude

Ok guys, sorry it's been a bit longer than I expected to get to sit down and write my thoughts about recent programming/testing/training that all of you have been going through at 27:17. First off I'd like to say EVERYONE is doing great!

The training has been harder lately. Reality is that good training is painful, Energy System training is painful. And most of all when you are trained and prepared for a TEST, it can be very painful!

As most of you know MOST of our days are "training". This means it is preparing us for those test days. Just like a football team practices or trains daily to prepare for the game (test) 1 day a week or however often depending on the sport. Lactate training hurts as most of you know. It forces you to push very hard, rest and repeat. This is where you learn where your redline is and really how hard you can push.

MAP training (max aerobic power) is not that painful. It is a sustainable effort. This is where you should really focus on your breathing and learning your different paces. Pacing is very important in CF. We all know a 5 min test pace is much different than your pace for a 20 min pace. MAP training intensity was explained to me recently like this. "You should always be thinking to yourself, Can I sprint right now if I had to? If the answer is yes then stay at that pace, if the answer is no then slow down a bit"

Now on the testing. All I basically want to say is you guys have been doing great! The Airdyne, burpee, KBS wod last week went great. Even if you weren't pleased about your times, I saw way beyond your times. I saw a group of athletes that pushed themselves to a limit that normally is not reached. And I would venture to say MOST of you had not been to that painful place in training before 3 months ago. But the way we have been training has been teaching you. So don't always worry about your time. Worry about your EFFORT!

Which leads me to my next point. I hear a good bit of complaining going on in the gym. And we joke around about it a good bit and it's all fun to an extent. But I some point it does get under my skin a little bit. The reason I do what I do (train to compete and train others) is b/c I believe it is God's gift to me. Without going to much into that I want to throw something out there for you to think about. EVERYONE at 27:17 has the gift of being healthy, EVERYONE! Yes some people don't seem healthy at times and others have certain injuries but we ALL have working bodies that know how to work hard and eat right. Whether we do that or not is OUR CHOICE. I'm not asking you to go 100% paleo and start focusing on competing and quit having fun in the gym. But I am asking you to stop and think next time you start to complain or feel sorry for yourself b/c you're not as good as the person next to you. Stop and think about how blessed you are to live where you do, to be fortunate enough to have the money to pay, fortunate enough to have a choice on how healthy you can be, think about how blessed you are that you CAN do a squat, you CAN do a push up, you CAN do a pull up, and etc. You CAN do anything you want. b/c you have a brain that works and 4 limbs that work! Whether you "scale" it or not it doesn't matter b/c you are BLESSED beyond measure!

Coach Mike

11-14/15-11

Monday

Testing

Dead Lift- 1RM

+

1 Mile Run TT

Tuesday

A1. Weighted Ring Push Ups @ 22X2- 5 x 8; rest 20 sec

A2. Strict Pull Ups @ 22X0- 5 x 5; rest 20 sec

A3. Weighted Lunges @ 2121- 5 x 8/leg; rest 3 min

+

if you have time or on the opposite end of the day get a 20min + light jog/row/airdyne in for recovery. CONVERSATION PACE and NO faster!

Veteran's Day!

Veteran's Day so... yep, you guessed it. Hero WOD!! Get after it hard today remember those who fight for our freedom!

I'll even let you choose!

"Jack"

20 min amrap

10 Push Press, 115/85#

10 KB Swings, 53/35#

10 Box Jumps, 24/20"

or Classic Hero

"Murph"

Run 1 mile

100 Pull Ups

200 Push Ups

300 Squats

Run 1 mile

*you can partition the movements b/w the miles as you wish.

11-10-11

Strength

A. Power Clean- build to heavy single in less than 10 min

B. Squat Clean x 1/Front Squat x 2; 3 sets; rest 3 min

C. Bulgarian Split Squat @ 30X0; 3 x 8/leg; rest 2 min

D. FLR on Rings- 2 x max hold; rest 1 min

Skill + Aerobic Conditioning + Strength mix

Skill work on jump rope and high rep upper body push and pull along w/ strength work push and pull and sit ups. Going @ a steady pace for 25 min for some base Aerobic conditioning

25 min AMRAP @ 85%

75 Jump Rope Singles

amrap Ring Rows

75 Jump Rope Singles

amrap Ring Dips

75 Jump Rope Singles

25 Sit Ups

11-8-11

Tester

For time:

25 Cal Airdyne

15 Burpees

25 KB Swings

15 Burpees

25 Cal Airdyne

11-7-11

Monday

Lactate Training

4 sets; 8 min running clock

10 Push Press heavy

15 Pull Ups AFAP

Run 200m AFAP

11-4-11

Testing.. probably going to hurt a little

3 rounds for time

30 Wall Ball, 20/14#

30 KB Swings, 53/36#

Strength + Anaerobic Lactic

A1. Strict Pull Ups- 4 x max reps; rest 20 sec

A2. Ring Dips- 4 x max reps; rest 2 min

*if you don't have 5 strict chin ups or dips but can do a couple then do a couple, rest, do a couple more till you get at least 5

*if you can't do any strict then do 5 negatives

+

Sprint 150m; rest 2:30 x 5

11-2-11

MAP training, maintain a sustainable pace throughout

5 min @ 80%

10 Double Unders

10 sit ups

10 lunges

rest 2 min

5 min @ 80%

10 step ups/leg

10 sec Hand Stand hold

10 V-ups

rest 2 min

5 min @ 80%

5 Cal AirDyne

5 Toes to Bar

10 Air squats

rest 2 min

5 min @ 80%

Bear Crawl down and back

5 burpees