As it sits at ~9:00p looks like Super Friends sits ~40th, expect to maybe move down 2-3 more spots as other teams validate over the next few days. Not an awful showing given ARaph being sick, Jordan being hurt and the workout hitting on some weaknesses for the team. This week we need to focus on getting back into a hard training week, get the pedal down hard and prep for a top 25 finish. On the plus side, though it puts some distance between SF and regionals, you are sitting ahead of many reputable and often competitive affiliates as well as both our teams sitting ahead of CFGV's teams for the battle of Columbus. Chest-to-bars, Burpees and Long is out of the way...let's stay positive and look forward to a few weeks of strengths!
Class:
1) PC + HSClean work
2) FGB Style workout: T2B, HS Walk, Box Step-Ups (wgt'd) - Gonna be nasty
Extra:
12 Round Tabata (Alternating rounds - Go back and forth with a partner if possible):
a) DL @ 255/155
b) Box Jump 24/20"
Extra2:
Run 1 mile at 75% capacity (Jog)
Monday, February 29, 2016
Sunday, February 28, 2016
Friday, February 26, 2016
Saturday, February 27
Timeline for tomorrow:
10:15am - Heat 1 (Regular Class)
10:40-45am - Heat 2
11:15am - Heat 3
11:45am - Heat 4
12:15pm - Hopefully I (Jeff) can sneak in here. Jeff/Chris
12:45pm - RT/Maria/John
12:45p-1:00p - Arrival group 2
1:20p - Heat 1 (Acon / ARaph / Jen K. / Jade / Mo)
1:45p - Heat 2 (Kenz / Sunshine / Shelby / Omar / Jesse)
2:15p - Heat 3 (Brode / Cody / Clark? / Dru? / Fox?) (Not sure if you guys are coming at this time or not, please RSVP in comments if you see this)
10:15am - Heat 1 (Regular Class)
10:40-45am - Heat 2
11:15am - Heat 3
11:45am - Heat 4
12:15pm - Hopefully I (Jeff) can sneak in here. Jeff/Chris
12:45pm - RT/Maria/John
12:45p-1:00p - Arrival group 2
1:20p - Heat 1 (Acon / ARaph / Jen K. / Jade / Mo)
1:45p - Heat 2 (Kenz / Sunshine / Shelby / Omar / Jesse)
2:15p - Heat 3 (Brode / Cody / Clark? / Dru? / Fox?) (Not sure if you guys are coming at this time or not, please RSVP in comments if you see this)
Thursday, February 25, 2016
Friday, February 26
Prep Day:
1) Row 1000m @ ~60-70% Pace
2) 5 sets of:
2 Close-Grip Power Snatches + 6 Step Forward Lunges w/ 95/65
3) 3 Rounds:
2 OHS @ 95/65
4 OH Walking Lunge Steps
5 CTB Pull-Ups (UB)
6 Bar-Facing Burpees
7 Box Jumps
8 KBS
10 Wall-Balls
30 DU
Rest 90seconds between rounds
4) 3sets x 1 Round of 16.1 - Time out rounds to 1:45-2:00, play with the step distances so that you know how many steps it will take you to easily overstep the line each time. Play with stepping your feet together vs. a continual lunge step, also see if you can break 4/4 CTB and still fall into a <1:45 pace (if you struggle with CTB). Rest 1min between sets, be very diligent with having the same round time each set.
Here was Emily Abbott's round pacing:
1) 1.20
2) 2.50 (1:30)
3) 4:20 (1:30)
4) 6:08 (1:48)
5) 8:00 (1:52)
6) 9:50 (1:50)
7) 11:50 (2:00)
8) 13:50 (2:00)
9) 15:47 (1:57)
10) 17:45 (1:58)
11) 19:38 (1:53)
For those of us who are very confident that you can go 8 UB CTB in this workout the whole way and are not worried cardiovascularly, your pacing should almost mirror this, if not stay slightly ahead of her mid-paced rounds. I think she got nervous when she pulled ahead of Chyna and lost focus for a bit on the two 2min rounds, and could've kept better transitions to stay at 1:50. If you are worried about your cardio / longevity in these movements, you should drop your first 2-3 rounds pacing down to the 1:40-1:55 region, and aim to keep things pretty smooth the whole way (maybe something like 1:45, 1:50, 1:55, 1:55 ------> ) This workout is 90% about transitions and keeping your head set on moving the entire time. No wasted time, movements - just head down and work. 10% about your CTB if you struggle with those.
1) Row 1000m @ ~60-70% Pace
2) 5 sets of:
2 Close-Grip Power Snatches + 6 Step Forward Lunges w/ 95/65
3) 3 Rounds:
2 OHS @ 95/65
4 OH Walking Lunge Steps
5 CTB Pull-Ups (UB)
6 Bar-Facing Burpees
7 Box Jumps
8 KBS
10 Wall-Balls
30 DU
Rest 90seconds between rounds
4) 3sets x 1 Round of 16.1 - Time out rounds to 1:45-2:00, play with the step distances so that you know how many steps it will take you to easily overstep the line each time. Play with stepping your feet together vs. a continual lunge step, also see if you can break 4/4 CTB and still fall into a <1:45 pace (if you struggle with CTB). Rest 1min between sets, be very diligent with having the same round time each set.
Here was Emily Abbott's round pacing:
1) 1.20
2) 2.50 (1:30)
3) 4:20 (1:30)
4) 6:08 (1:48)
5) 8:00 (1:52)
6) 9:50 (1:50)
7) 11:50 (2:00)
8) 13:50 (2:00)
9) 15:47 (1:57)
10) 17:45 (1:58)
11) 19:38 (1:53)
For those of us who are very confident that you can go 8 UB CTB in this workout the whole way and are not worried cardiovascularly, your pacing should almost mirror this, if not stay slightly ahead of her mid-paced rounds. I think she got nervous when she pulled ahead of Chyna and lost focus for a bit on the two 2min rounds, and could've kept better transitions to stay at 1:50. If you are worried about your cardio / longevity in these movements, you should drop your first 2-3 rounds pacing down to the 1:40-1:55 region, and aim to keep things pretty smooth the whole way (maybe something like 1:45, 1:50, 1:55, 1:55 ------> ) This workout is 90% about transitions and keeping your head set on moving the entire time. No wasted time, movements - just head down and work. 10% about your CTB if you struggle with those.
Wednesday, February 24, 2016
Thursday, February 25
Enjoy the Open Announcement tomorrow, try to get in a sweat early in the day if possible, do a 60-minute RomWod in the evening during the announcement and spend 20 minutes visualizing / meditating before bed.
Tuesday, February 23, 2016
Wednesday, February 24
Class:
1) Squat Clean building work
2) DL / Squat Workout
Extra:
E4MOM16 (4 rounds):
25 Bar Facing Burpees
10/7 Muscle-Ups
AmRap BFB with time remaining
Extra2:
EMOM12:
a) 50 DU
b) Athlete's choice (Choose something you're nervous about for the Open and get some work in)
1) Squat Clean building work
2) DL / Squat Workout
Extra:
E4MOM16 (4 rounds):
25 Bar Facing Burpees
10/7 Muscle-Ups
AmRap BFB with time remaining
Extra2:
EMOM12:
a) 50 DU
b) Athlete's choice (Choose something you're nervous about for the Open and get some work in)
Monday, February 22, 2016
Tuesday, February 23
Alright -- It is finally Open Week! Remember that this is your gift to yourself, this is your reward for all of your hard work. This is not stressful, punishment, this does not "suck" -- this is fun and exciting. Rarely in life will you be in a situation that you train hard for, and that will (literally) push you to your limits mentally and physically for 5 weeks.
A couple of training notes / common mistakes I see people make during the Open and as it approaches:
1) Baby'ing themselves -- Do not start skipping work, looking at things with the mentality of "oh that might rip my hands" or "oh that might hurt my back." In lifting, CF / exercise in general the time that you are timid, or go at something soft IS when you will actually hurt yourself. Come at this week hard, motivated and go into the Open having a solid hard week of training under your belt. Your body and your mind will react better to that.
2) Going at workouts with the mentality of having to redo it or setting unrealistic expectations before you have even attempted one round of the workout -- You should have a plan, that plan should be one and done and should be something that allows you to maximize your performance. Coming into the gym and saying "I want to get 6 rounds" before you have done a thing, tested a round, or felt the workout and you are gauging that simply off of what other people are getting is the easiest way to set yourself up for mental failure and force yourself into the "repeat syndrome" of unhappiness.
3) Don't fall into the Repeat Syndrome -- Rest Thursday, Prep Friday, Workout Saturday, unhappy with workout Saturday, immediately know I'm going to redo, don't do shit the rest of Saturday or Sunday, come in Monday, Redo, wreck certain muscles and CNS, take Tuesday off, Workout half-ass on Wednesday, rinse and repeat. I have seen this SO many times. This is the easiest way to have a shitty Open, that isn't fun, that you aren't proud of and that you come out of less fit than when you went in. Have a plan, communicate with your coaches, and for the love of god do yourself a favor and don't redo workouts unnecessarily.
Tuesday:
1) Strict HSPU workout w/ Airdyne/Row Penalties
2) Tabata Wall-Ball
3) Core work
Extra:
4) Snatch Waves:
EMOM9:
1 Snatch @ 70, 75, 80, 75, 80, 85, 80, 85, 90%
rest 1min
2 Attempts at weights above 90%
5) 50 T2B for time
*Every Break add 5 Reps*
**For those of you good at math this means your sets must be greater than 5**
A couple of training notes / common mistakes I see people make during the Open and as it approaches:
1) Baby'ing themselves -- Do not start skipping work, looking at things with the mentality of "oh that might rip my hands" or "oh that might hurt my back." In lifting, CF / exercise in general the time that you are timid, or go at something soft IS when you will actually hurt yourself. Come at this week hard, motivated and go into the Open having a solid hard week of training under your belt. Your body and your mind will react better to that.
2) Going at workouts with the mentality of having to redo it or setting unrealistic expectations before you have even attempted one round of the workout -- You should have a plan, that plan should be one and done and should be something that allows you to maximize your performance. Coming into the gym and saying "I want to get 6 rounds" before you have done a thing, tested a round, or felt the workout and you are gauging that simply off of what other people are getting is the easiest way to set yourself up for mental failure and force yourself into the "repeat syndrome" of unhappiness.
3) Don't fall into the Repeat Syndrome -- Rest Thursday, Prep Friday, Workout Saturday, unhappy with workout Saturday, immediately know I'm going to redo, don't do shit the rest of Saturday or Sunday, come in Monday, Redo, wreck certain muscles and CNS, take Tuesday off, Workout half-ass on Wednesday, rinse and repeat. I have seen this SO many times. This is the easiest way to have a shitty Open, that isn't fun, that you aren't proud of and that you come out of less fit than when you went in. Have a plan, communicate with your coaches, and for the love of god do yourself a favor and don't redo workouts unnecessarily.
Tuesday:
1) Strict HSPU workout w/ Airdyne/Row Penalties
2) Tabata Wall-Ball
3) Core work
Extra:
4) Snatch Waves:
EMOM9:
1 Snatch @ 70, 75, 80, 75, 80, 85, 80, 85, 90%
rest 1min
2 Attempts at weights above 90%
5) 50 T2B for time
*Every Break add 5 Reps*
**For those of you good at math this means your sets must be greater than 5**
Saturday, February 20, 2016
Friday, February 19, 2016
Saturday, February 20
10:45am Arrival - 11:00-11:15am Start time.
Due to seminar we are all going to go in one big session tomorrow.
Due to seminar we are all going to go in one big session tomorrow.
Wednesday, February 17, 2016
Thursday, February 18
Class:
1) Power Clean and Jerk
2) Grace
Grace is your intensity work for the day, come in and get after it as hard as you can. Have a judge if you know you have questionable reps or counting in this workout.
Extra:
Row 5k
*Take it out at +7-9seconds of your 2k PR Pace (i.e. if your 2k PR is 8:00 your pace is 2:00/500m, so go at 2:08/500m) for the first 2000-3000m, if you feel good bring it home a bit faster, if you feel a breakdown keep it coasting at around that pace.
Immediately after finishing the 5k do a RomWod or 20-30 minutes of mobility work.
1) Power Clean and Jerk
2) Grace
Grace is your intensity work for the day, come in and get after it as hard as you can. Have a judge if you know you have questionable reps or counting in this workout.
Extra:
Row 5k
*Take it out at +7-9seconds of your 2k PR Pace (i.e. if your 2k PR is 8:00 your pace is 2:00/500m, so go at 2:08/500m) for the first 2000-3000m, if you feel good bring it home a bit faster, if you feel a breakdown keep it coasting at around that pace.
Immediately after finishing the 5k do a RomWod or 20-30 minutes of mobility work.
Tuesday, February 16, 2016
Wednesday, February 17
Class:
1) Pause FS
2) Partner Workout
Extra:
21-18-15-12-9-6-3:
Thruster (75/55)
Chest-to-Bar
1) Pause FS
2) Partner Workout
Extra:
21-18-15-12-9-6-3:
Thruster (75/55)
Chest-to-Bar
Monday, February 15, 2016
Tuesday, February 16
Class:
1) Snatch work
2) Lateral Jumps, DB PP, T2B workout
Extra:
1. EMOM10:
12 Bar Facing Burpees as fast as possible
2. EMOM7:
3 Sets of complex (without coming off the rings): 1 Muscle-Up + 3 Dips
1) Snatch work
2) Lateral Jumps, DB PP, T2B workout
Extra:
1. EMOM10:
12 Bar Facing Burpees as fast as possible
2. EMOM7:
3 Sets of complex (without coming off the rings): 1 Muscle-Up + 3 Dips
Sunday, February 14, 2016
Friday, February 12, 2016
Saturday, February 13
Alright - So I am fielding a lot of questions about the Open. First of all, realize that there are about 30 of us, so how I want to run things is NOT going to work for everyone. If your weekly plan doesn't fit into how I want to run things or if you feel like you need something better for you, you will need to communicate that each week ahead of time.
Weekly breakdown starting February 22:
Monday - Off (or Repeat attempts)
Tuesday - Full workout
Wednesday - Full workout
Thursday - Recovery day (Mandatory swim, airdyne, row for 30-40 minutes + Long RomWod)
Friday - Prep Day - For those of you who have been with us for awhile you know what this is - For those who don't you will see.
Saturday - Open Workout beginning at ~1pm PLUS Session at ~3-4pm.
Sunday - Make determination on repeats, If not repeating then you will do Championship Sunday. If you are you will come to the gym, write down your plan on how you will get better, convince me that you will get better with that plan and that there is a purpose behind it, then hit a recovery day.
For those of you counting that means we will have really 4 days / week to workout. This will allow you to recover each week and replenish your body for the rigors of going a full 100% intensity once, possibly twice per week. These workouts are taxing and for some of you very mentally stressing. Take your recovery MORE seriously during these weeks than you are now, even though your total work volume will drop. If you have been hitting everything as you should have been your body and mind will welcome the volume drop and perform to its abilities.
Tomorrow 1:15p Arrival, 1:30-1:45p Start time.
If you have any, ANY, ANY injuries or things that are physical limitations to you pushing your limits right now - STOP COMING to competition group and get yourself healed. This last 2 weeks will be your last opportunity at that, and continuing to push past something that isn't improving and is limiting you will hurt you way more than taking the time off will. Heal up, get ready for the Open. Oh - and lastly...if you have been coming to comp group, and working your butt off, eating well, etc. and I hear you say that you aren't signing up for the Open, expect to have a less-than-pleasant conversation. You owe it to yourself, you owe it to me, you owe it to your team and there is literally no reason for any of you not to sign up. Our gym is good, you are all so much better than you think. Our median guy last year (middle-of-the-pack) finished in the 90th percentile in the world, and we are 10 times better this year than last year. Trust in the work you have put in, trust in your abilities - and remember that any Open workout is always going to be easier than the Saturday/Sunday's you've done for the past few months, so this SHOULD be FUN!
Weekly breakdown starting February 22:
Monday - Off (or Repeat attempts)
Tuesday - Full workout
Wednesday - Full workout
Thursday - Recovery day (Mandatory swim, airdyne, row for 30-40 minutes + Long RomWod)
Friday - Prep Day - For those of you who have been with us for awhile you know what this is - For those who don't you will see.
Saturday - Open Workout beginning at ~1pm PLUS Session at ~3-4pm.
Sunday - Make determination on repeats, If not repeating then you will do Championship Sunday. If you are you will come to the gym, write down your plan on how you will get better, convince me that you will get better with that plan and that there is a purpose behind it, then hit a recovery day.
For those of you counting that means we will have really 4 days / week to workout. This will allow you to recover each week and replenish your body for the rigors of going a full 100% intensity once, possibly twice per week. These workouts are taxing and for some of you very mentally stressing. Take your recovery MORE seriously during these weeks than you are now, even though your total work volume will drop. If you have been hitting everything as you should have been your body and mind will welcome the volume drop and perform to its abilities.
Tomorrow 1:15p Arrival, 1:30-1:45p Start time.
If you have any, ANY, ANY injuries or things that are physical limitations to you pushing your limits right now - STOP COMING to competition group and get yourself healed. This last 2 weeks will be your last opportunity at that, and continuing to push past something that isn't improving and is limiting you will hurt you way more than taking the time off will. Heal up, get ready for the Open. Oh - and lastly...if you have been coming to comp group, and working your butt off, eating well, etc. and I hear you say that you aren't signing up for the Open, expect to have a less-than-pleasant conversation. You owe it to yourself, you owe it to me, you owe it to your team and there is literally no reason for any of you not to sign up. Our gym is good, you are all so much better than you think. Our median guy last year (middle-of-the-pack) finished in the 90th percentile in the world, and we are 10 times better this year than last year. Trust in the work you have put in, trust in your abilities - and remember that any Open workout is always going to be easier than the Saturday/Sunday's you've done for the past few months, so this SHOULD be FUN!
Wednesday, February 10, 2016
Thursday, February 11
Class:
1. RDL work
2. Jackie
Extra:
Grab a partner and complete:
150 T2B
*One partner works at a time*
**Every time you switch partners on the T2B the partner who just came off the pull-up bar must Ski 18/14 Cals**
1. RDL work
2. Jackie
Extra:
Grab a partner and complete:
150 T2B
*One partner works at a time*
**Every time you switch partners on the T2B the partner who just came off the pull-up bar must Ski 18/14 Cals**
Tuesday, February 9, 2016
Wednesday, February 10
Class:
1. 3RM OHS
2. Open Retest (Bar facing burpees, OHS, MU)
Extra1:
EMOM12:
1 Low Hang Snatch (build each minute, below the knee)
Extra2:
15-12-9-6-3:
HSPU (if you think you can complete this RX & strict do it strict, if not, kip)
*After each round complete 1 rope climb - Be aware to stay out of classes way for this, communicate with coaches if you're there in the evening*
1. 3RM OHS
2. Open Retest (Bar facing burpees, OHS, MU)
Extra1:
EMOM12:
1 Low Hang Snatch (build each minute, below the knee)
Extra2:
15-12-9-6-3:
HSPU (if you think you can complete this RX & strict do it strict, if not, kip)
*After each round complete 1 rope climb - Be aware to stay out of classes way for this, communicate with coaches if you're there in the evening*
Monday, February 8, 2016
Tuesday, February 9
Open is 2.5 weeks away!
Class:
30min Piece, scale STO weight up to 185/125
Extra:
4 Rounds of AmRap3:
8 Deadlifts (275/295/315/335) (185/195/205/215)
1 Shuttle Sprint (try to make it ~25ft and back, 50ft and back)
50 DU
*Rest 5-7 minutes between rounds, weight goes up each round*
Class:
30min Piece, scale STO weight up to 185/125
Extra:
4 Rounds of AmRap3:
8 Deadlifts (275/295/315/335) (185/195/205/215)
1 Shuttle Sprint (try to make it ~25ft and back, 50ft and back)
50 DU
*Rest 5-7 minutes between rounds, weight goes up each round*
Saturday, February 6, 2016
Sunday, February 7
Normal time, 2pm arrival tomorrow! Congrats Jen on your birthday cheats - I hope they were amazing!
Friday, February 5, 2016
Saturday, February 6
Due to the gymnastics seminar we will have a session with everyone at 4pm -- If that is too late for you class has a good workout planned as well and is a good/viable option to get a good days work in tomorrow!
4PM Arrival
4PM Arrival
Wednesday, February 3, 2016
Thursday, February 4
Class:
1) Rowling work
2) PS HSPU workout
Extra:
3) EMOM15:
1 Hang Snatch + 1 OHS - Build to a heavy complex
4) EMOM8:
5 Hang Squat Snatch (cycled) @ 60-70% of Complex max
1) Rowling work
2) PS HSPU workout
Extra:
3) EMOM15:
1 Hang Snatch + 1 OHS - Build to a heavy complex
4) EMOM8:
5 Hang Squat Snatch (cycled) @ 60-70% of Complex max
Tuesday, February 2, 2016
Wednesday, February 3
Class:
1) TGU Sandbag work
2) OH WL 10Rm
3) 50 T2B for time (Scale up to 75 or 100 T2B for time)
Extra:
4 Rounds:
3Min Amrap:
8 Power Cleans (185/125)
16 Bar Facing Burpees
*Rest 5 mins between efforts* - All out each time knowing you have plenty of rest
1) TGU Sandbag work
2) OH WL 10Rm
3) 50 T2B for time (Scale up to 75 or 100 T2B for time)
Extra:
4 Rounds:
3Min Amrap:
8 Power Cleans (185/125)
16 Bar Facing Burpees
*Rest 5 mins between efforts* - All out each time knowing you have plenty of rest
Monday, February 1, 2016
Tuesday, February 2
Class:
"Sisson"
Rope Climbs, running & burpees -- Wear winter clothes if coming in the AM and socks as needed.
Extra:
1) Jerks:
E90sfor15mins:
2 Jerks - Build to a max
2) EMOM8:
5 Push Jerks @ 70% of #1 - Working cycling speed
3) 30 Muscle-Ups for time - Set your benchmark if you havent before.
"Sisson"
Rope Climbs, running & burpees -- Wear winter clothes if coming in the AM and socks as needed.
Extra:
1) Jerks:
E90sfor15mins:
2 Jerks - Build to a max
2) EMOM8:
5 Push Jerks @ 70% of #1 - Working cycling speed
3) 30 Muscle-Ups for time - Set your benchmark if you havent before.
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