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!

3/22/12

Thursday

A. Press @ 55%- 9 x 3; EMOM

+

Row 250m @ 95%

rest 3 min

x 4

3/21/12

Strength Work

Wednesday

A1. Back Squat @ 13X1; 5 x 5; 10 sec

A2. Ring Dips 22X2; 5 x amrap; 3 min

B. Back Extensions @ 4022; 3 x 15; 90 sec

3/20/12

Tuesday

For time:

50 Burpees, feet stay together (no step back or up)

100 Box Jumps, 24/20" step down

150 Double Unders (250 High Knees, 350 Singles)

+

Not for time:

50 GH Sit Ups broken into 3 or more sets

3/19/12

Monday

"Helen"

Run 400m

21 KB Swings, 53/35#

12 Pull Ups

Rest 10 min

Row 1k for time

3/15/12

Open WOD 12.4

12 min As many reps/rounds as possible

150 Wall Ball, 20#/14# ball to 10'/9' target

90 Double Unders

30 Muscle Ups

3/14/12

Double Under Practice 10 min

+

Muscle Up Skill Transfer Practice- 8 min

+

Row 2k for time!

3/14/12

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!

3/12/12

Monday

Starting Press Cycle next week, may even have a CHALLENGE to go with it!

A. Press- find 1rm in 10 min

+

15 min AMRAP

Row 750m buy in

+

5 HSPU

10 SDLHP, 70/53# KB

15 Walking Lunges

3/9/12

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.

3/7/12

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