1) Go Heavy bro.
2) Same as #1
3) Scale 5 MU to 15 CTB if you did the MU workout yesterday.
4) Extra:
EMOM12:
1. 8 Pendlay Rows @ 65% max clean
2. AmRap UB Strict HSPU (Parallettes to an even abmat (~3 45s under abmat))
3. OHS 5 Reps @ 70% of max out of rack - STABILIZE WHEN TIRED!!!
Monday, June 2, 2014
Sunday, June 1, 2014
Monday, June 2, 2014
1 & 2 as RX
After Class:
BBB supersets - Do strict press Boring But Big with dumbbells, and try to do back squat a touch heavier than listed weights.
then...
3 rounds of:
10 C&J @ 205/125#
10 Muscle-Ups
After Class:
BBB supersets - Do strict press Boring But Big with dumbbells, and try to do back squat a touch heavier than listed weights.
then...
3 rounds of:
10 C&J @ 205/125#
10 Muscle-Ups
Saturday, May 31, 2014
Sunday Funday Chipper
30min AmRap:
10 Thrusters 165/115#
15 CTB
20 Cal Row
15 HSPU
10 Snatches 165/115#
10 Thrusters 165/115#
15 CTB
20 Cal Row
15 HSPU
10 Snatches 165/115#
Friday, May 30, 2014
Saturday, May 31, 2014
Skulls:
Follow Classes programming with these changes
1) Max out
2) Perform as a team of 2 at 205/145#
3) Perform as a team of 2 - Sleds have (2) 45s for guys, (1) 45 for girls
*Extra* 4) EMOM8: Odd - 8 Good Mornings @ 155/95#, Even - 12 T2B
Follow Classes programming with these changes
1) Max out
2) Perform as a team of 2 at 205/145#
3) Perform as a team of 2 - Sleds have (2) 45s for guys, (1) 45 for girls
*Extra* 4) EMOM8: Odd - 8 Good Mornings @ 155/95#, Even - 12 T2B
Thursday, May 29, 2014
Friday, May 30, 2014
1) Your choice - Pick which you are worse at, Muscle-Ups or CTB (Be honest with yourselves, don't just do muscle-ups because you think they're harder).
2) Heavy!
3) Scale up to 70/53# if you can - but must be able to complete every minute.
Extra:
4) EMOM12 (4 rounds):
1st min - 12 Power Snatches 75/55# - Try to go straight from the top to the ground
2nd min - 12 OHS 75/55#
3rd min - 12/8 Ring Dips (Strict)
2) Heavy!
3) Scale up to 70/53# if you can - but must be able to complete every minute.
Extra:
4) EMOM12 (4 rounds):
1st min - 12 Power Snatches 75/55# - Try to go straight from the top to the ground
2nd min - 12 OHS 75/55#
3rd min - 12/8 Ring Dips (Strict)
Wednesday, May 28, 2014
Thursday, May 29, 2014
Today will begin the official off-season programming which will consist of 4 MacroCycles:
1) 12-Week Wendler Cycle. We will follow class programming with a few adjustments:
1. We will add OHS to the Wendler Cycle.
2. We will complete Boring But Big with different accessory types for specific lifts. I.e. Front Squat BBB will be speed work, Press BBB will be with Dumbbells.
3. Each Day will have accessory work done afterwards - This will be 50% Gymnastics Strength, and 50% Upper Back strength.
4. Each Day changes to the metcon or class programming will be posted. I will list these in order just like class is written on the board so you will know what to change the following day.
5. This program will only feature 2-3 days per week of dedicated, off the clock, Oly work - This means that your warm-up each day should involve the Outlaw Warm-Up, and a few snatch/Jerk pieces.
2) 8-Week Strength Longevity program -- This program will feature a lot of interval work with Olympic Lifts, Squats, STO and Pulling off the ground. Gymnastics work will also share a time component now, and will be increased to 5x per week - Each day will begin with dedicated mobility work/lifting. Some days this will pair up with class, others it will not. I will continue to post accessory class work if that is your desire.
3) CrossFit focus 12-Week program -- This program will decrease dedicated lifting volume down to 1-2x/week. Gymnastics will be done in large sets, or max sets. 1-2x/week MetCons will go very long (25+mins) and Benchmarks will be tested (Open/Regionals). Goal for this program is to use the increased capacity and better movement from the first two cycles to move through MetCons with better efficiency. Intervals will be used to re-assert this focus frequently. Some days this will pair up with class, others it will not. I will continue to post accessory class work if that is your desire.
4) Conditioning Cycle -- Days will go to Strength and Gymnastics supersets, with a MetCon and a dedicated conditioning piece every day. This will match up for the most part with class - dedicated conditioning pieces will be done after class.
Goals this off-season: (*Everyone should have their own individual pieces, but this is what I see as a whole from our competitive group in terms of needing improvement*)
1) Attain better high level gymnastics. This includes HSPU (all varieties), HS Walks, Muscle-Ups (All varieties and ring heights), Pistols, Chest-to-Bars and Ring Dips. Very rarely in the course of this competitive season did I feel a high degree of confidence in any of these movements from any of our competitive athletes to complete the desired/necessary sets in these movements. Comparatively to being faced with 135/95# Power Snatches, or 155/105# C&Js we have a far lower ability and confidence level to sustain our gymnastics. We need to equal this out with consistent hard work, focusing mainly on moving better in each of our gymnastics pieces.
2) Lifting in general is a huge strength in our gym - I hope to continue this, but with a change this year - as we are going to go back and revisit/focus on the basics. We are going to take a break from hardcore dedicated olympic lifting work, positioning drills, etc. and focus more on "CrossFit Lifting" -- aka lifting in ladders, on the clock, and under pressure.
3) I would like to see everyone regain their cardio/old school CF intensity. Jay and I have become expert workout planners, we can definitely maximize someone's score in an open workout, or regional workout. More often than not though we need to break that mold in training and push way past our limits. Planning tiny sets with small breaks does not work in a team competitive environment. You need to be able to pump out huge sets and still have the confidence to continue moving and not hit complete muscle failure. The only way to build confidence with this is to go there often, run yourself into the wall, compete, and go hard. When you are at class with someone else who follows this programming you need to have an unwritten pact that you are going to push each other as hard as you can.
4) Anyone planning to try-out for the team next year will need to compete in at least 2 individual local competitions this off-season. (I will count the Masters as one as well) You can pick which ones you do, I would prefer that you did them with others from FCF if possible. Of course team ones are encouraged as well, but we typically always sign up for those anyway. Plan ahead - I am participating in the Fit Club Games, I know a few others are as well. Basically you need to know where your standards fall short, what workouts in competition kick your ass or hold you back, and where you can improve. It also gives me an idea of where everyone sits throughout the season - who is putting in good effort year round, and who is only focusing from the time the Open starts.
Programming:
1) Outlaw Warm-Up + Sotts Press before #1 begins - get on your warm-up quick if you're 5:30am.
2) Bust ass
3) Scale to Handstand Push-Up (Kipping)
4) *Extra Work*
EMOM12:
Odd: Kroc Rows AHAP max Set R/L inside the minute. If you can go longer than a minute you're too light.
Even: 12 Glute Ham Raises
1) 12-Week Wendler Cycle. We will follow class programming with a few adjustments:
1. We will add OHS to the Wendler Cycle.
2. We will complete Boring But Big with different accessory types for specific lifts. I.e. Front Squat BBB will be speed work, Press BBB will be with Dumbbells.
3. Each Day will have accessory work done afterwards - This will be 50% Gymnastics Strength, and 50% Upper Back strength.
4. Each Day changes to the metcon or class programming will be posted. I will list these in order just like class is written on the board so you will know what to change the following day.
5. This program will only feature 2-3 days per week of dedicated, off the clock, Oly work - This means that your warm-up each day should involve the Outlaw Warm-Up, and a few snatch/Jerk pieces.
2) 8-Week Strength Longevity program -- This program will feature a lot of interval work with Olympic Lifts, Squats, STO and Pulling off the ground. Gymnastics work will also share a time component now, and will be increased to 5x per week - Each day will begin with dedicated mobility work/lifting. Some days this will pair up with class, others it will not. I will continue to post accessory class work if that is your desire.
3) CrossFit focus 12-Week program -- This program will decrease dedicated lifting volume down to 1-2x/week. Gymnastics will be done in large sets, or max sets. 1-2x/week MetCons will go very long (25+mins) and Benchmarks will be tested (Open/Regionals). Goal for this program is to use the increased capacity and better movement from the first two cycles to move through MetCons with better efficiency. Intervals will be used to re-assert this focus frequently. Some days this will pair up with class, others it will not. I will continue to post accessory class work if that is your desire.
4) Conditioning Cycle -- Days will go to Strength and Gymnastics supersets, with a MetCon and a dedicated conditioning piece every day. This will match up for the most part with class - dedicated conditioning pieces will be done after class.
Goals this off-season: (*Everyone should have their own individual pieces, but this is what I see as a whole from our competitive group in terms of needing improvement*)
1) Attain better high level gymnastics. This includes HSPU (all varieties), HS Walks, Muscle-Ups (All varieties and ring heights), Pistols, Chest-to-Bars and Ring Dips. Very rarely in the course of this competitive season did I feel a high degree of confidence in any of these movements from any of our competitive athletes to complete the desired/necessary sets in these movements. Comparatively to being faced with 135/95# Power Snatches, or 155/105# C&Js we have a far lower ability and confidence level to sustain our gymnastics. We need to equal this out with consistent hard work, focusing mainly on moving better in each of our gymnastics pieces.
2) Lifting in general is a huge strength in our gym - I hope to continue this, but with a change this year - as we are going to go back and revisit/focus on the basics. We are going to take a break from hardcore dedicated olympic lifting work, positioning drills, etc. and focus more on "CrossFit Lifting" -- aka lifting in ladders, on the clock, and under pressure.
3) I would like to see everyone regain their cardio/old school CF intensity. Jay and I have become expert workout planners, we can definitely maximize someone's score in an open workout, or regional workout. More often than not though we need to break that mold in training and push way past our limits. Planning tiny sets with small breaks does not work in a team competitive environment. You need to be able to pump out huge sets and still have the confidence to continue moving and not hit complete muscle failure. The only way to build confidence with this is to go there often, run yourself into the wall, compete, and go hard. When you are at class with someone else who follows this programming you need to have an unwritten pact that you are going to push each other as hard as you can.
4) Anyone planning to try-out for the team next year will need to compete in at least 2 individual local competitions this off-season. (I will count the Masters as one as well) You can pick which ones you do, I would prefer that you did them with others from FCF if possible. Of course team ones are encouraged as well, but we typically always sign up for those anyway. Plan ahead - I am participating in the Fit Club Games, I know a few others are as well. Basically you need to know where your standards fall short, what workouts in competition kick your ass or hold you back, and where you can improve. It also gives me an idea of where everyone sits throughout the season - who is putting in good effort year round, and who is only focusing from the time the Open starts.
Programming:
1) Outlaw Warm-Up + Sotts Press before #1 begins - get on your warm-up quick if you're 5:30am.
2) Bust ass
3) Scale to Handstand Push-Up (Kipping)
4) *Extra Work*
EMOM12:
Odd: Kroc Rows AHAP max Set R/L inside the minute. If you can go longer than a minute you're too light.
Even: 12 Glute Ham Raises
Saturday, May 24, 2014
Wednesday, May 21, 2014
Thursday, May 22, 2014
Viruosity:
1) HS Hold - Facing Wall - Accumulate 3 minutes
2) HS Hold - Free Standing or w/ partner - Accumulate 2 minutes
3) Outlaw Warm-Up + 10 Pause Snatch Balances @ 75lbs/55lbs
Oly:
1) BS - 60% x 4, 70% x 4, 75% x 3 x 3
2) Snatch 60% x 2, 70% x 2, 80% x 2, 85% x 2
3) C&J (2+1) - 60%, 70%, 80%, 85%
EMOM25:
1) AmRap Strict HSPU UB
2) RDL x 5 Reps 80% of Clean
3) 8 L-Pull-Ups
4) Push Press 70% x 3
5) Rest
MetCon:
500m Row - Max Effort
Extra Class Work:
EMOM25:
1) AmRap Strict HSPU UB
2) RDL x 5 Reps 80% of Clean
3) 8 L-Pull-Ups
4) Push Press 70% x 3
5) Rest
1) HS Hold - Facing Wall - Accumulate 3 minutes
2) HS Hold - Free Standing or w/ partner - Accumulate 2 minutes
3) Outlaw Warm-Up + 10 Pause Snatch Balances @ 75lbs/55lbs
Oly:
1) BS - 60% x 4, 70% x 4, 75% x 3 x 3
2) Snatch 60% x 2, 70% x 2, 80% x 2, 85% x 2
3) C&J (2+1) - 60%, 70%, 80%, 85%
EMOM25:
1) AmRap Strict HSPU UB
2) RDL x 5 Reps 80% of Clean
3) 8 L-Pull-Ups
4) Push Press 70% x 3
5) Rest
MetCon:
500m Row - Max Effort
Extra Class Work:
EMOM25:
1) AmRap Strict HSPU UB
2) RDL x 5 Reps 80% of Clean
3) 8 L-Pull-Ups
4) Push Press 70% x 3
5) Rest
Monday, May 19, 2014
Tuesday, May 20, 2014
Oly:
1) Back Squat
- 60%x3, 70%x3, 80% x 3 x 2
2) Power Snatch - 60%x4, 65%x4, 70% x 2 x 3
3) Power Clean + Jerk - 60% x
(4+1), 65% x (4+1), 70% x (2+1) x 3
4) Clean Deadlift - 80% x 5 x 4
Gymnastics:
1) Skin the Cat - 2 sets of 5 reps for form. Move slowly and straight body.
2) Weighted CTB Strict 3 sets of 8
3) HS Hold (Chest facing wall for first two sets, with partner for second 2) 4 x 40 seconds
Conditioning:
2 rounds of:
Sled Push to curb and back w/ 180/110lbs on sled
30 Toes-to-Bar
Extra Class Work:
**Wear a weightvest for the MetCon**
then complete....
Extra Class Work:
**Wear a weightvest for the MetCon**
then complete....
Gymnastics:
1) Skin the Cat - 2 sets of 5 reps for form. Move slowly and straight body.
2) Weighted RING DIPS 3 sets of 8
3) HS Hold (Chest facing wall for first two sets, with partner for second 2) 4 x 40 seconds
Monday, May 19, 2014
Today begins a new cycle - I'll release more info on this soon - Your option on whether you would like to begin this now, or stick to class work + extra work for a few months to refresh yourselves. This cycle will be a lot of lifting volume.
1) Back Squat - 60%x4, 70%x4, 75% x 4 x 3
2) Snatch - 60%x4, 70%x4, 75% x 3 x 3
3) Clean & Jerk - 60% x (3+1),
70% x (3+1), 75% x (3+1) x 3
4) Snatch Deadlift - 85% x 4 x 4
5) Press - 4 x 5
Accessory - 3 Rounds:
a) Weighted Planks x 20s
b) Glute Ham Raise x 12 Reps (weighted)
Extra Class Work:
Clean Complex: 7 x Power Clean + Below Knee Squat Clean + Mid-Hang Squat Clean *Begin @ 70% and work up if possible.
Tuesday, May 13, 2014
Wednesday/Thursday May 14/15
Wednesday, May 14th
Recovery Day -- Goal is to stay active. If you are struggling to do this on your own come to the gym as a last resort and do some empty bar snatch work, mobility, rowing, etc. Get moving/sweating for an hour or so -- Run, walk your dog, etc.
Thursday, May 15th
Prep Day:
1500m Row -- 5 Hard pulls per minute, rest is at a warm-up/conversational pace.
Outlaw Warm-Up - 45/35, 65/55 x 3 sets
Hang Squat Snatch - Warm-Up as needed and hit your two weights (3 for Jenny) for 2 or 3 sets. If you make them both on the first two sets move on, if you miss you can do 3 sets if you want.
Weight Feeling:
3 rounds:
a) Back Squat - 60% x 5 reps
b) Deadlift - Same weight as (a) for 5 reps
c) OHS - 3 Reps at 185/115 (135 for Jenny)
*No time on this, casual, just focus on setting yourself and moving very well, but feeling some heavier weights.*
Movement Prep:
3 Rounds:
2 SHSPU
3 Muscle-Ups
4 Hang Power Cleans (160/120)
5 Wall-Balls
6 Box Jumps
8 KBS
10 Air-Squats
30 Double Unders
Rest 3mins
Recovery Day -- Goal is to stay active. If you are struggling to do this on your own come to the gym as a last resort and do some empty bar snatch work, mobility, rowing, etc. Get moving/sweating for an hour or so -- Run, walk your dog, etc.
Thursday, May 15th
Prep Day:
1500m Row -- 5 Hard pulls per minute, rest is at a warm-up/conversational pace.
Outlaw Warm-Up - 45/35, 65/55 x 3 sets
Hang Squat Snatch - Warm-Up as needed and hit your two weights (3 for Jenny) for 2 or 3 sets. If you make them both on the first two sets move on, if you miss you can do 3 sets if you want.
Weight Feeling:
3 rounds:
a) Back Squat - 60% x 5 reps
b) Deadlift - Same weight as (a) for 5 reps
c) OHS - 3 Reps at 185/115 (135 for Jenny)
*No time on this, casual, just focus on setting yourself and moving very well, but feeling some heavier weights.*
Movement Prep:
3 Rounds:
2 SHSPU
3 Muscle-Ups
4 Hang Power Cleans (160/120)
5 Wall-Balls
6 Box Jumps
8 KBS
10 Air-Squats
30 Double Unders
Rest 3mins
Monday, May 12, 2014
Tuesday, May 13, 2014
Individual:
1) E2MOM - Hang Squat Snatch - 145, 145, 145, 155, 155, 155
2) 4 rounds through the superset:
2a) Front Squat - Speed Squats 4 reps @ 135
2b) Muscle-Ups - 4 Reps
Rest 1min
3) Strict HSPU Sets:
6, 5, 5, 5 - Rest 3mins
3, 3, 3, 3, 3 - Rest 2mins
3, 3, 3 - Rest 1min
3, 3 - Rest 30s
3
*Each set should be done at "Game Speed", then rest*
Team:
1) E2MOM - Hang Squat Snatch - Opening weight minus 15/10lbs for 3 rounds, Opening weight for 3 sets.
2) 2 attempts at Max HSWalk
3) Strict HSPU sets:
2 Rounds through - Break sets if needed but try to go Unbroken with rest
9 UB, rest 30s
6 UB, rest 15s
3 UB
4) 500m Row @ Event 7 Pace x 3, rest as needed in between.
Extra Class Work:
1) Power Snatch + Squat Snatch + OHS - 7 sets @ 70% ***Move Better!***
1) E2MOM - Hang Squat Snatch - 145, 145, 145, 155, 155, 155
2) 4 rounds through the superset:
2a) Front Squat - Speed Squats 4 reps @ 135
2b) Muscle-Ups - 4 Reps
Rest 1min
3) Strict HSPU Sets:
6, 5, 5, 5 - Rest 3mins
3, 3, 3, 3, 3 - Rest 2mins
3, 3, 3 - Rest 1min
3, 3 - Rest 30s
3
*Each set should be done at "Game Speed", then rest*
Team:
1) E2MOM - Hang Squat Snatch - Opening weight minus 15/10lbs for 3 rounds, Opening weight for 3 sets.
2) 2 attempts at Max HSWalk
3) Strict HSPU sets:
2 Rounds through - Break sets if needed but try to go Unbroken with rest
9 UB, rest 30s
6 UB, rest 15s
3 UB
4) 500m Row @ Event 7 Pace x 3, rest as needed in between.
Extra Class Work:
1) Power Snatch + Squat Snatch + OHS - 7 sets @ 70% ***Move Better!***
Sunday, May 11, 2014
Monday, May 12, 2014
1) Hang Snatch + OHS -- 7 Sets @ 165/115
2) EMOM8 - 3 Hang Power Clean + 3 Burpee over bar (170/120)
3) 15-12-9:
Clean and Jerk 135/95
T2B
If time permits for team members complete:
Event 7 with partner once through.
Extra Class Work:
Back Squat Heavy 1, then 3x3 @ 85% of Heavy 1
then...
5 x 12 as heavy as possible Pendlay Row
2) EMOM8 - 3 Hang Power Clean + 3 Burpee over bar (170/120)
3) 15-12-9:
Clean and Jerk 135/95
T2B
If time permits for team members complete:
Event 7 with partner once through.
Extra Class Work:
Back Squat Heavy 1, then 3x3 @ 85% of Heavy 1
then...
5 x 12 as heavy as possible Pendlay Row
Friday, May 9, 2014
Saturday, May 10, 2014
Extra Class Work:
1) Snatch + Hang Squat Snatch -
E2MOM complete 2 reps @ 70%, 75%, 80%, 85%
E2MOM complete 1 rep @ 85%, 90%, Max
2) Clean + 2FS + Jerk - No time limit - hit 65%, 70%, 75%, 80%
1) Snatch + Hang Squat Snatch -
E2MOM complete 2 reps @ 70%, 75%, 80%, 85%
E2MOM complete 1 rep @ 85%, 90%, Max
2) Clean + 2FS + Jerk - No time limit - hit 65%, 70%, 75%, 80%
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