2/1/12

4 sets @ 95%; rest 6 min

15 Thrusters, 75/55#

10 Pull Ups AFAP

15 sec Air Dyne Sprint

Endurance Training for "Run for Air"

Run 200m @ 97%; rest 4 min x 6

1-30/31-12

Monday

WOD

A1. Front Squat @ 30X1; 5 x 5; rest 10 sec

A2. Pull Ups; 5 x amrap; rest 3 min

+

Run 800m

or

Row 1000m

or

Air Dyne 1.5 miles

Endurance Training For "Run for Air"

5 sets

30 sec 90% aerobic effort

30 sec walk

30 sec 90% aerobic effort

30 sec walk

30 sec fast walking lunges

30 sec walk

Tuesday

5 sets

30 sec Box Jump, 24/20 step down

30 sec walk

30 sec walking lunges

30 sec walk

30 sec bear crawl

30 sec walk

30 sec KB Swings, 53/35

30 sec walk

Garage Games event- Coach's eye

We had the MS CrossFit's Crossroads Garage Games this weekend. I chose not to participate and take the Coaches position for the weekend. We had several competitors participating. I'm not going to right a long post on this but I just wanted to touch on it. It is VERY different being on this side of the competition. I really enjoyed it. There are a couple of athletes I have that I have recently started personal programming for and it was neat seeing them out there compete. I had a different since of care about there performance.

I was very impressed with ALL of my athletes who competed. No matter what place they came in I know they gave everything they had! They left it out there and that's all you can ask for as a coach. I fully believe in the motto- Full Effort = Full Victory!

So proud of all of the 27:17 athletes!

Next, it was different hearing myself say all of my own thoughts that I have going into workouts to another competitor to help them. This helped me as a coach b/c I was watching the performances from EVERYONE for a different reason. I was not just watching who finished first. I was watching for- why are they stopping? what is causing them to stop? breathing? muscle fatigue? technique? how bad are the fighting? did they pace enough? too much? I really learned a lot about being a coach and an athlete I think. I hope my athletes learned not only from what I had to say to them before and after events but also from there performances.

Lastly, I hope my athletes learned a little bit about there character this weekend. When you compete in an event like this or anything for that matter, you MUST, absolutely must understand that this DOES NOT DEFINE you! For my sake, I'm a christian and CHRIST defines me, if your not then I'm not sure what does define you but it's not a little competition in ridgeland MS. Competition is in the end for fun and for growth, not only as an athlete but as a character, as a man or women!

If you can't accept failure then you'll never achieve success!

Again, extremely proud of everyone who competed and those of you who did BETTER TAKE A REST DAY or 2!

Coach Mike

1-27-12

12 min AMRAP

5 Wall Ball

7 Burpees

9 Box Jumps

Garage Games Competitors

Rest and Get Prepped!

Food:

My suggestion is tomorrow night have a big healthy dinner with plenty of protein and carbs (sweet potato, white potato, rice, etc. still no gluten)

Depending on how early you wake up before you first wod saturday morning eat a little protein and some simple carbs, maybe banana or potato or oatmeal if your used to it.

Throughout the day you'll need some chicken or something easy just in case you get real hungry but most of your day will be smaller protein shakes and easy carbs such as potatoes, applesauce, banana, maybe gatorade if your used to it. Same thing on sunday.

Saturday night should be a big meal similar to friday nights!

Beyond that eat what your used to. Don't through something completely new in your gut on competition day, now is not the time for change. Just do what you do!

Good luck to all!

1-26-12

CF WOD

A1. Dead Lift @ 42X2; 5 x 5; rest 20 sec

A2. Ring Dips @ 30X0; 5 x amrap; rest 3 min

Garage Games Comp Wod

Air Dyne @ Z1 for 5-10 min

20 min

Mobility Work/Technique work on anything you need to practice

Air Dyne @ Z1 for 5-10 min

1-25-12

CF WOD

5 min @ 80-85%

5 pull ups

10 push ups

15 box jumps, 20"

2 min rest

5 min @ 80-85%

6 wall ball

4 burpees

2 toes to bar

2 min rest

5 min @ 80-85%

3 HSPU

12 walking lunges

2 min rest

5 min @ 80-85%

2 Down and backs in the gym

15 sit ups

Endurance WOD for 5k Feb 25th

Run 200m @ 95% x 5; rest 5 min

Garage Games Comp Wod

3 sets; rest 5 min

8 Over Head Squat AFAP w/ comp weight

Sprint 100m

+

3 sets; rest 5 min

5 Power Clean, AFAP w/ comp weight

10 Bar-Facing Burpees AFAP

1-24-12

CF WOD

4 set; rest 6 min

4 Heavy Squat Clean

12 Heavy KB Swings

30 sec Air Dyne Sprint

Garage Games Competitors

A. Back Squat- 3, 2, 1; rest 3 min

B. Ground to Over Head w/ weight for comp- 3 x 5 afap; rest 60 sec

+

Row Sprints

20 sec @ 100%

rest 1:40

x 5

1-23-12

Ok, I'm going to start writing a basic endurance program on here you can follow if you want. I will choose different local events to "peak" for. Hopefully this will soon turn in to an endurance class that will be held once or twice a weak. In this class we will go over technique of running, why you do different types of runs, breathing, and how to train and eat to PR in races.

The first event we will be peaking for is the Run for Air race that is a 5k where the middle mile is through the stadium of Trustmark park. Benefitting Lung Cancer.

Let me know if you are interested in an endurance class by posting to the comments on facebook or here.

Monday WOD

A. Press Cluster- 1.1.1.1.1 x 4; rest 3 min

+

Pull Up Ladder- 1 to 5 x 4 sets for time

*if you don't have 5 unbroken pull ups you'll do 4 sets of 5 Negatives.

Run WOD

Testing

3 min warm up easy run

30 sec @ 90%

30 sec walk

x 15

3 min cool down

*goal is to maintain same pace during every 30 sec effort

1-20-12

MAP training

5 min @ 85%

30 double unders

5 toes to bar

rest 3 min

5 min @ 85%

Run 150m

5 Burpees

rest 3 min

5 min @ 85%

30 Double Unders

5 pull ups

rest 3 min

5 min @ 85%

5 push ups

10 sit ups

15 squats

1-19-12

This is Nichols yearbook picture from our junior year of high school! Read about him below please!

Big Day! 3 year anniversary for CrossFit 27:17! God has been so good to me and our gym gym over the years. He has completely amazed me with the blessing of people and good times. I pray He continues to bring people in so that I can hopefully be a blessing in more lives and other people can be a blessing in my life. Also, so my clients can be a blessing to more people! Thank you all for everything you do for the gym, you'll never know how much you mean to me!

Secondly

"Nichols"

3 rds

5 Clean and Jerk, 135/95#

30yrd Shuttle run (3 trips)(3 trips in the new gym)

20 KB Swings, 2pd/1.5pd

15 Box Jumps, 24"/20"

Nichols was my best friend growing up (lived next door to me) all the way through high school. He was an incredible guy who loved Christ and people. He was a great athlete, smart, and talented. On January 19th 2004 Nichols took his own life. So I named this WOD in honor of him smiling down on CrossFit 27:17 and blessing me and the gym. So I say a thanks to all those who perform this WOD in honor of him and pushing yourselves for him. It is not an easy workout but it would mean the world to me if you would give just a little bit extra on this one in honor of Nichols. Please take some time to pray for his family and all the other people out there who are struggling with the loss of loved ones.

1-18-12

4 sets; rest 7 min

15/10 Pull Ups

20 unbroken wall ball

25 sec Air Dyne @ 100%

1-17-12

21-15-9

Power Clean, 135/95

Bar facing burpees

1-17-12

Monday

A. Push Press/Push Jerk/Split Jerk- 1.2.3 x 5; rest 3 min

B. Knees to Elbow; 3 x 10; rest 90 sec

1-13-12

A1. HSPU- 3 x 5 tough; rest 10 sec

A2. Strict Pull Ups- 3 x 5 weighted if possible; rest 2 min

+

Good snatch warm up, tech work and stretch out before doing the 7 min amrap.

7 min amrap

1-5 hang snatch ladder, 95/65#

(1 hang SQUAT snatch drop bar, 2 hang squat snatch drop bar, 3... up to 5 then start back at 1. 1-5 = 1 round)

1-12-12

MAP Training (max aerobic power)

3 min @ high aerobic effort

5 pull ups

10 squats

3 min walk rest

3 min @ high aerobic effort

5 ring dips

10 Box Jumps w/ step down

3 min walk rest

3 min @ high aerobic effort

5 burpees

10 sit ups

3 min walk rest

3 min @ high aerobic effort

5 toes to bar

20 high knee jump rope

3 min walk rest

3 min @ high aerobic effort

5 ring push ups

10 KB Swings, 53/35

1-11-12

3 sets @ 100%; rest 8 min

5 Front Squat (from the ground)

15 Unbroken Wall Ball, 20/15#

45 sec Air Dyne

1/10/12

Finally, Strength work!!!

A1. Press/Push Press/Split Jerk- 1.2.3 x 5; rest 10 sec

A2. Strict Pull Ups @ 22X0; 5 x 5; rest 4 min

Tester for Michelle Robinson's Birthday! 2 of her favorites!

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

KB swings, 53/35

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15

Box Jumps, 24/20

"Elizabeth"

21-15-9

Power Clean, 135/95#

Ring Dips

Recovery day for the week!

"Annie"

50-40-30-20-10

Double Unders

Sit Ups

1/4/12

"Nancy"

Run 400m

15 OHS, 95/65#

Competition Crew

Ok guys, we have had some questions about what exactly the meeting tomorrow night will be about and who needs to come to the meeting. First just to get it out of the way, obviously everyone who is serious about wanting to make it to regionals needs to come.

This meeting will be for anyone wanting to compete in ANY crossfit competitions INCLUDING Garage Games event or anything.

Couple things I will cover:

1) options for programming making it better for YOU!

2) why you need your own program if you are serious about competing.

3) what it takes to compete, (differs depending on what you're competing in) nutrition, sleep, mindset

4) competition mindset

5) what I want to do for YOU as a coach!

As far as standards for what you need to have already attained to attend this meeting (aka being eligible to compete). It's hard to put #'s on things b/c the workouts are so varied. I would say you need to be comfortable w/ all the standard movements and range of motion. If range of motion is an issue on anything that takes priority. Squat Snatch- probably the most technical weightlifting move that is done in CF- you need to be comfortable with this. How much weight? Not sure b/c it varies, we'll develop that capacity as we go. Rings- hardest upper body exercises. You should be fairly comfortable on rings- guys should be able to do 10 or so, girls 4 or so. Beyond that I'm not going to get into much b/c I don't want anyone to be afraid to come. Even if you have the desire to compete in 2 years I want you to come b/c you may learn something that will help you get there faster.

If you don't feel like you fit into these categories but you still want to listen that is fine. I would love for everyone to know what we're doing as coaches and as athletes to get ready for competition. I honestly believe we have some really good stuff going on in our gym and it may be 2 years from now but I think we can have a pretty strong group of competitors over time.

Please feel free to stop in and listen.

1/2/12-1/3/12

Monday

Angie

100 Pull Ups

100Push Ups

100 Sit Ups

100 Squats

Tuesday

"Randy"

75 Power Snatches, 75/55#