1) Same
2) Same #PR
3) Scale to CTB
Extra Work:
#SLBMondays
SuperSuperSet - 4 rounds:
1) Bench Press 5 Reps +10lbs from last week.
2) Kroc Rows 100/70lbs
3) 3 Wall-Facing Strict HSPU
4) 10 Glute-Ham-Raises
Sunday, June 15, 2014
Friday, June 13, 2014
Saturday, June 14, 2014
Extra Work:
Flag Football! Get out, go hard and have some fun.
If you arent coming to flag football - try to get outside and hit 8 x 400m Sprints, or hill sprints!
Flag Football! Get out, go hard and have some fun.
If you arent coming to flag football - try to get outside and hit 8 x 400m Sprints, or hill sprints!
Friday, June 13, 2014
1) Regular, try to finish in time cap.
2/3) - 5/3/1
Extra work:
4 rounds Superset of:
1) 10 FR Walking Lunges w/ axle +10lbs from last week
2) 10 Overhand DL w/ axle +10lbs from last week
3) 4 Pendlay Rows at WL Weight
4) Max HSPU at 3-6" deficit
2/3) - 5/3/1
Extra work:
4 rounds Superset of:
1) 10 FR Walking Lunges w/ axle +10lbs from last week
2) 10 Overhand DL w/ axle +10lbs from last week
3) 4 Pendlay Rows at WL Weight
4) Max HSPU at 3-6" deficit
Wednesday, June 11, 2014
Thursday, June 12, 2014
1) Try to get to class early to hit a few full snatches. Do this if you can:
65% x 3
70% x 2
75% x 2
80% x 1 x 4
All from the floor. If you cannot get to this before class, try to complete it after class and really work positioning/drills for 1&2.
2) Same as above
3) Scale to one wall-facing strict HSPU per wall climb if you can do them (they are very hard balance wise, see if a coach can spot you).
Extra work:
EMOM8:
3 Power Clean + Push Jerks at 205/145.
3 Pendlay Rows @ 205/145.
65% x 3
70% x 2
75% x 2
80% x 1 x 4
All from the floor. If you cannot get to this before class, try to complete it after class and really work positioning/drills for 1&2.
2) Same as above
3) Scale to one wall-facing strict HSPU per wall climb if you can do them (they are very hard balance wise, see if a coach can spot you).
Extra work:
EMOM8:
3 Power Clean + Push Jerks at 205/145.
3 Pendlay Rows @ 205/145.
Monday, June 9, 2014
Tuesday, June 10, 2014
1) Scale to:
15 Double KB FS (53/35)
15 HR Push-Ups
15 T2B
2) 5/3/1
3) Extra Work:
EMOM12:
1) DB Strict Press 10 Reps
2) Ring Dips 3 reps strict with 35lb DB, then drop and perform max kipping
3) Work on Slow, Control pistols - use a weight if it helps. No reps required, just work to move better, try in nanos/flats if capable!
15 Double KB FS (53/35)
15 HR Push-Ups
15 T2B
2) 5/3/1
3) Extra Work:
EMOM12:
1) DB Strict Press 10 Reps
2) Ring Dips 3 reps strict with 35lb DB, then drop and perform max kipping
3) Work on Slow, Control pistols - use a weight if it helps. No reps required, just work to move better, try in nanos/flats if capable!
Sunday, June 8, 2014
Monday, June 9, 2014
1) Focus on movement, and go heavy.
2) Scale DB Snatches to DB Squat Snatches 65/45, 20 Muscle-Ups instead of Shoot Thrus, and 10 Sled Sprints with 3/2 45's on the sled instead of the run (one length of the rig or from the garage to the side walk is one sprint).
3) SuperSet - 4 Rounds:
1) Kroc Rows 100/70lbs - Max R and Max L arm
2) Bench Press (Close Grip) x 5 Reps at 75-80% of max
3) 30s HS Hold (Facing Wall)
2) Scale DB Snatches to DB Squat Snatches 65/45, 20 Muscle-Ups instead of Shoot Thrus, and 10 Sled Sprints with 3/2 45's on the sled instead of the run (one length of the rig or from the garage to the side walk is one sprint).
3) SuperSet - 4 Rounds:
1) Kroc Rows 100/70lbs - Max R and Max L arm
2) Bench Press (Close Grip) x 5 Reps at 75-80% of max
3) 30s HS Hold (Facing Wall)
Wednesday, June 4, 2014
Thursday, June 5, 2014
1) As RX
2) 5/3/1
3) Extra Work: BBB but with this:
FS - Do 5 x 10 Walking Lunges in a Front Rack with the Axle Bar.
DLs - Do 5 x 10 DL with the Axle Bar at proposed weights.
Try to do this as a superset, back and forth, relatively quickly.
2) 5/3/1
3) Extra Work: BBB but with this:
FS - Do 5 x 10 Walking Lunges in a Front Rack with the Axle Bar.
DLs - Do 5 x 10 DL with the Axle Bar at proposed weights.
Try to do this as a superset, back and forth, relatively quickly.
Tuesday, June 3, 2014
Wednesday, June 4th, 2014
Class:
1 - Scale WC to Hold
2 - Use 65/45lb DBs // Heavy Stone
3 - As RX
4 - Extra Work:
EMOM10:
Odd - 1min HS Hold
Even - 20s Chin-Over-Bar Hold
1 - Scale WC to Hold
2 - Use 65/45lb DBs // Heavy Stone
3 - As RX
4 - Extra Work:
EMOM10:
Odd - 1min HS Hold
Even - 20s Chin-Over-Bar Hold
Monday, June 2, 2014
Tuesday, June 3, 2014
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!!!
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!!!
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
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