4/23/12

Monday-

A. Over Head Squat @ 30X1- 15, 15, 15; rest 3 min

+

3 sets

AMRAP Pull Ups

Run 400m ALL OUT

Rest 3 min

Friday

A. Press Cluster @ 22X0- 4.4 x 3; rest 3 min

B. Free Standing HS Tech work- 10 min

+

3 sets; rest 3 min

7 TnG Dead Lift @ 70% 1RM (same weight as last week)

25 sec Air Dyne Sprint

4/19/12

Thursday

7 min AMRAP

10 thrusters, 75#

5 Burpees

4/18/12

Wednesday

A1. Strict Chin Ups @ 22X2; 3 x 3; rest 20 sec

A2. Ring Dips @ 32X0; 3 x 4-6; rest 3 min

B1. Kipping Pull Ups; 3 x amrap; rest 20 sec

B2. Ring Push Ups; 3 x amrap; rest 3 min

C. 100 sit ups for time abmat no anchor

4/17/12

Tuesday

3 sets @ high consistent aerobic effort

60 sec Row

60 sec rest

60 sec Box Jump, 30/24 step down

60 sec rest

60 sec (30 sec bear crawl, 30 sec walking lunge

60 sec rest

60 sec KB Snatch, 26/35 alternating hands every 5 reps

4/11/12

Wednesday

6 sets @ high consistent aerobic effort

30 sec wall ball

30 sec rest

30 sec air dyne

30 sec rest

30 sec Russian KBS, 70/53#

30 sec rest

30 sec Box Jump, 30/24 step down

30 sec rest

30 sec Row

30 sec rest

4/10/12

Tuesday

A1. Strict Chin Ups @ 22X2; 3 x 5; rest 20 sec

A2. Ring Dips @ 32X0; 3 x 6-8; rest 3 min

B1. Kipping Pull Ups; 3 x amrap; rest 20 sec

B2. Ring Push Ups; 3 x amrap; rest 3 min

C. GH Sit Ups- 3 x 25; rest 90 sec

4/9/12

Monday-

A. Press- build to a tough single in 10 min (NOT a 1RM, NO FAILS)

+

Power Clean- build to 1RM in 8 min

Rest 2 min

Power Clean @ 90% 1RM, amrap in 8 min

4/6/12

Friday

3 rounds for time

Run 400m

10 HSPU

30 KB Swings, 53/35#

4/5/12

Thursday

A. Back Squat @ 13X0; 5 x 5; rest 3 min

B. Ring Dips-5 min AMRAP of set no larger than 5 reps

4/4/12

Wednesday

A. Press- 5 x 2; rest 2 min- start light & build to 2RM (heavier than 3RM)

+

“Jackie”

Row 1000m

50 Thrusters

30 Pull Ups

4/3/12

Tuesday

5 sets

30 sec wall ball

30 sec rest

30 sec double unders

30 sec rest

30 sec box jump

30 sec rest

30 sec air dyne

30 sec rest

30 sec bear crawl

30 sec rest

4/2/12

Monday

A. Press @ 65%- 8 x 3; EMOM- FAST!

B. Dead Lift @ 42X2; 5 x 5; rest 3 min

C. GH Sit Ups- 70 total; break into at least 3 sets

3/30/12

Friday

5 min Double Unders

5 min Turkish Get Ups

5 min Box Jumps, 20” Step down

5 min Turkish Get Ups

*Reminder about cookout! 6 o'clock bring a chair and a side item!

*No Class saturday!

3/29/12

Thursday

A. Dead Lift @ 42X2; 5 x 5; rest 3 min

B. 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.

3/28/12

Wednesday

A. Press @ 60%- 9 x 3; EMOM- speed

+

10 min of Cindy

5 Pull Ups

10 Push Ups

15 Squats

3/27/12

Tuesday

3 rounds for time

20 KBS, 70/53#

20 Box Jumps, 20”

*Get after it, no pacing!

3/26/12

Monday

A. Press- 5 x 3; rest 2 min- start light & build to 3RM (heavier than 5RM)

+

5 rounds for total time

AMRAP Ring Dips

Run 400m

Rest 60 sec

Online Coaching

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: crossfit2717@gmail.com

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.

3/23/12

Friday

Open WOD 12.5

7 min AMRAP

3 Thrusters, 100/65#

3 CTB Pull Ups

6 Thrusters, 100/65#

6 CTB Pull Ups

9 Thrusters, 100/65#

9 CTB Pull Ups

-ascending by 3's as far as possible

*compare to last year if you did it then!