Wednesday, February 4th, 2015

Just a heads up moving forward for everyone that I am going to be making some different moves this year.
- First, I will not be competing this year at regionals regardless.  I will still do the open workouts, once and only once as hard as I can and try to push you guys. Hopefully my scores will be able to help the team, but they will not factor into my decision for selecting a team if we qualify.  Right now I want to focus on coaching a competitive team at Friendship CrossFit, helping everyone hit weaknesses and get the work and attention they deserve. Unfortunately training for 2 hours 5-6 days/week is just unrealistic for me right now and I feel I am doing the team and affiliate a disservice by not committing myself fully to owning, coaching and leading at Friendship.  I know that this will come as a disappointment to some, but I hope you can view it as an opportunity to rely on me in a different light - to support you and guide you on the floor rather than being beside you.
- I will be keeping diligent track of the competition squad moving forward and ask that you please post your results on here every time you do any part of the extra work so I can keep track of who is doing it, how they are doing and where we sit with strengths and weaknesses.
- Recruit others who you think are going to take benefit from the program and/or you would like to see jump into the competitive realm.
- Plan on talking with me (Jeff) if/when necessary to discuss progress, short-comings or needs from a coaching standpoint.
- Give me feedback on the workouts and how you're feeling in the comments daily.
- Kick ass!

Extra Work:
30mins total time
Below-the-Knee Squat Snatch - EMOM:
- 4 x 1 @ 65-70%
- 4 x 1 @ 70-75%
- 4 x 1 @ 75-80%
- 4 x 1 @ 80-85% (E90s)
- 3 x 1 @ 85-90% (E90s)
- 3 x 1 @ 90+% (Rest as needed)

After last snatch complete:
30 Glute-Ham-Raises
30 Back Extensions
*Break & rest as needed*

Tuesday, February 3, 2014

Tuesday, February 3, 2014

Extra Class Work:

4 Rounds:
25 UB WB (30/20 to target, not wall)
15 BJ 24" (guys and girls)
5 UB MU
Rest 2mins

*Each round is max effort, no Rest time between stations. At the end calculate every failed UB set and complete 5 Ring Dips per fail. (Min 20- Max 40).

** DO NOT DO THIS IF YOU CANNOT GIVE MAX EFFORT** or perform a double day with mobility before and after!

Tuesday, November 18th, 2014

Extra work:

EMOM18:
Minutes 1-6: 3-6 Muscle-Ups (challenge yourself)
Minutes 7-13: 5 Squat Clean Thrusters - 135/95lbs
Minutes 14-18: 3 Squat Clean Thrusters + 3 MU

Wednesday, November 5th, 2014

Extra work:

EMOM14:
Complete 1 complex:
1 Halting DL @ Below the knee (1s)
1 Hang Clean (from pause spot, below the knee)
1 FS
1 Jerk

Start at 50% and work up every minute til heavy, focus on pulling position and hitting the hamstrings in the halt.  

Monday, November 3, 2014

Extra work:

5 rounds:
9 SnGrip DL (135/95)
6 Power Snatch (135/95)
3 OHS (135/95)

Friday, October 31, 2014

Extra work:

E2MOM16mins (8sets):

Power Clean + Hang Squat Clean + Jerk

65%, 70%, 75%, 80%, 85% x 4sets 

* Work for form in all 3 lifts *

Tuesday, October 28th, 2014

Extra Work:

Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

C.
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set.

October 27, 2014

Extra Work:

3min Max Meter Row

2min Max Ring Dips

1min STO (155/105)

2min Max Ring Dips

3min Max Meter Row

Friday, October 24, 2014

In Class --

1)Must take Thrusters from floor.

2/3) Must wear a weightvest for parts 2 & 3.

Extra work:

EMOM20 - 
Odd - Hang Snatch
Even - Snatch
(Begin at roughly 80-85%, make your first ten minutes worth of lifts, then begin walking up.)

Thursday, October 23, 2014

Extra work:

4 rounds of:
15 CtB
Ski 400M
Rest 2mins
Max effort

Wednesday, October 22, 2014

Extra Work:

Four rounds for time of:
12 Toes to Bar
12 Strict Handstand Push-Ups (2 sets max, adjust height accordingly)
6 Overhead Squats (65% 1RM, Mandatory Squat Snatch)

Tuesday, October 21, 2014

Extra Work:

For time:
Row 2000 Meters
Bench Press x 40 reps
(males = bodyweight, ladies – 70% of BW)

Tuesday, Sept 16, 2014

In class perform the following if possible without disrupting instruction/time:
Max Muscle-Ups in 2mins
rest 60s
Max MU in 90s
rest 60s
Max MU in 60s
Rest 60s
Max MU in 30s

after class complete:
10 Rounds:
3 Power Cleans 225#/155#
6 Strict HSPU
9 GHD Sit-Ups

September 9, 2014

Extra Work:

5 Rounds of:
15 Thrusters 115/75#
Max Rep CTB
Rest 2mins

then...

5 rounds:
a) 10 barbell curls
b) 10 Band Pull-Aparts
c) 10 Weighted Pistols/Leg 

Wednesday, Sept 3, 2014

Extra work:
1) Row Pacing work:
7 Rounds of:
1 minute Row @ 26 s/m (for power/hard)
30s light/soft/cooldown paced row.

2) 5 Rounds for FORM of:
8 Barbell Curls
r30s
8 Band-Pull-Aparts
r30s
8 Weighted Dips (bar dips, heavy)