Tuesday, April 14

Get after the class workout HARD:

Top Times in 2010:

1. Dan Bailey - 3.26

2. Chad Augustine - 3.59

3. Dane Youtz - 4.00

1. Lisa Shiu - 3.48

2. Kelly McIntosh - 4.30

3. Julie Foucher - 4.32

Extra Work:

Cardio:

8 Rounds:

Run 800m

Rest 2 minutes

*Negative Splits - Every round should be faster than the previous, this means start out on a ~5k pace, and consistently speed up as you go.*

Strength:

If you missed Back Squats yesterday complete:

1x10 @ 60%

1x10 @ 65%

1x10 @ 70%

then - 

EMOM15:

First 5mins - Strict Press - 3 Reps @ 60, 65, 70, 75, 80%

Second 5 mins - Push Press - 2 Reps @ 65, 70, 75, 80, 85%

Third 5 mins - Push / Split Jerk (Your Choice) - 1 Rep @ 70, 75, 80, 85, 90%

then - 

4 Rounds:

a) 5 Good Mornings - Deep & Heavy - Preferably with the Safety Squat Bar - Begin around 40% of your BS and work up.

b) Kroc Rows - Pick a heavy weight and max each arm. https://www.youtube.com/watch?v=YJGeMkQWCsk

Gymnastics:

Muscle-Up Crew - Complete:

7 Rounds:

8 Squat Snatches TnG (115/85) (try to do all 8 UB)

Max MU's in 1 minute.

Rest 2 minutes.

Non-Muscle-Up Crew Complete:

a) 3 Weighted Chest-to-Ring Rows (place a plate on your belly/chest)

b) 3 MU Transitions (work to a red or purple)

c) 5 Weighted Ring Dips (doesn't need to be 5 in a row, go heavier)

d) 2 Skin the cats -- LONG BODY!

Sunday, April 12

ChampionshipMash Sundays

Warm-Up:
Spend 15 minutes working on big, unbroken sets of HSPU -- in between sets complete one 30 ft HS Walk.  Don't do more than 5 sets in the 15 minutes.


With a running clock complete:

From: 0:00-15:00:
EMOM5:
2 Squat Cleans @ 70%

EMOM5:
1 Squat Clean @ 75%

EMOM4:
1 Squat Clean @ 85%
*Take your last minute to strip the bar to 95/65#*

From 15:00-30:00:
3 Rounds:
12 Bear Complexes (95/65)
5 Rope Climbs

From 30:00-45:00:
1 Rounds:
10 DB Squat Snatch (45/35) R
25 Burpee Touch-Jumps
Run 400m
25 Burpee Touch-Jumps
10 DB Squat Snatch (45/35) L

From 45:00-60:00:
100 Pistols
Max Meters Rowing in remaining time. For every 50 meters under 2900/2500m you encure one penalty.

For each penalty at the end complete one complex:
5 Strict Pull-Ups
5 Kipping Pull-ups
5 Strict T2B
5 Kipping T2B
*Max 5 penalties*

Friday/Saturday April 10/11

Meeting time will be Sunday at 1:30pm -- We will keep things under an hour and be discussing:

1. Team goals

2. Schedules

3. Contact/Call list

4. Programming

5. Partners

Skulls for tomorrow will be:

With a team of 3 complete:

30 Squat Snatches 135/95

30 Strict Deficit HSPU (2 45lb plates/hand)

60 Thrusters

60 Chest-to-Bar

90 Front Rack Walking Lunge Steps

90 Burpees over Bar

120 DU / Person

Immediately upon finishing your team has 8 minutes for each member to establish a max:

- Snatch Balance + 5 OHS 

* Out of the rack*

rest 10 minutes then complete:

Strength:

5 x Max Set Russian KBS @ 100/70lb KB

rest 2 mins between efforts (goal is 100+)

Cardio:

10 x :30 intervals (On/Off with a partner) on Airdyne 

*MAX EFFORT*

Gymnastics:

If you have been working on MU drills spend 10 minutes attempting High-Ring MU with spot or without depending on success.  EMOM10: 2 attempts is good. 

then..

Complete in as few of sets as possible:

50 Strict Ring Dips

50 Band Pull-Aparts

50 Face-Pulls https://www.youtube.com/watch?v=Zesagd8OmXQ  (Sorry this guy is kind of a goober)

Thursday, April 9

Preliminarily it looks like Sunday around 1:30pm will be the best time for everyone (at least it is THE ONLY time that no one completely ruled out).

On a sad note, Dr. Ulm gave me some bad news today and I will be sidelined for awhile, condemned to the physical therapy exercises for a few weeks, then a few weeks of moderate moving.  So that means you get a few more weekends of Skulls Sans Jeff programming -- I am really hoping to heal up to 100% by June 1, this marks the biggest injury and the most time off I have had in 6 years so I certainly had a good run!  I'll be looking for some airdyne/sled buddies coming up here in a week or so.  

Extra work:

Testing:

Last week we began testing and I put tier information out there to give as a goal or guideline to help you see where you should focus the most in your area of improvement, and give you goals for the coming year -- Here is how these break down:
Tier 1 - Games level athlete - Top 10 in Regionals individually.
Tier 2 - Regional level athlete - Between 10-50 individually, or a top 5 team athlete.
Tier 3 - Regional team athlete - Can comfortably make a roster of a 15th-30th place team. 
If you have competed at these levels before you should look at what level you believe yourself to be based on your experience.  If you fall into a tier above that for a certain movement you are considered a specialist in that realm.  If you fall into a tier below that for a certain movement, that is considered an area of concern.  If you have not yet made these areas in your career your goal should be to make as many lists as you can (i.e. 30/30 tier 3s is better than 5/30 tier 1s).  Don't worry if you don't fit perfectly into a tier right away, and always strive when we re-test to move up, or improve. 

a) Max effort 2k Row -- Preferably this would be done before class.  If you talk to the trainers beforehand and they say you are allowed to replace the class workout with a max effort 2k, then you can -- but only with their ok and off to the side if they ask.  Otherwise do this after class. 
Tier 1 - Men: <6:35, Women: < 7:25
Tier 2 - Men: <7:00, Women: < 7:45
Tier 3 - Men: <7:25, Women: < 8:00

b) Weighted plank holds -- 80% BW on dip belt
Tier 1: 30 Seconds
Tier 2: 20 Seconds
Tier 3: Lower Weight or <10 seconds.
Try to attain perfect body position, and build up in sets just like a normal max lift (i.e. don't just jump straight to 80% BW on dip belt. Use KB and 10/5/2.5lb plates to get to perfect number.
https://www.youtube.com/watch?v=xLb-ooYlGaE

c) Assuming your hands are not too beat up:
3 Attempts to establish a max set of pull-ups:
Tier 1: 60+
Tier 2: 40-60
Tier 3: 20-40

Wednesday, April 8

Alright --- We need to finalize our meeting time for this weekend, I have heard some people say Saturday morning might not work for them, so I'd like to throw out three options.  If you guys can leave a comment tomorrow (with or without your work posts) and put a preference and if there is a time you CANNOT make at all -- Here are the options:
1. Saturday 11:00a-11:45a
2. Saturday 2:30pm-3:15pm
3. Sunday 1:15pm-2:00pm

So put your preference like:

2
3
Cannot do #1

I will post a finalized plan on Thursday.

Extra Work:

Cardio:
Mental. Hardening.

Death by Burpees (you may begin at round 5)
no rest - straight into:
Death by OHS @ 75/55# -- Once you peak (aka fail to make a minute), take 2 minutes off then complete 50 OHS for time.

Strength:
EMOM14:
1 Split Jerk:
Min 1-2 - 60%
Min 3-4 - 70%
Min 5-6 - 75%
Min 7-8 - 80%
Min 9-10 - 85%
Min 11-12 - 90%
Min 13-14 - 95%
*If all makes continue adding until your first miss.*

If possible try to complete this before class -- then after class:

4 rounds:
a) 12 Glute-Ham raises
b) 15 GHD Sit-Ups (Weighted)
c) 15 GHD Back-Extensions (weighted)
d) 30s GHD Hollow-Hold
*Rest 45s-1min between exercises, or go back and forth with a partner. 

Gymnastics:
EMOM20:
a) Max UB T2B
b) 30s HS Hold/Walk -- Freestanding if possible, if not complete a wall-climb and a nose/toes perfect position on the wall.
c) DB Pull-downs on a bench in hollow position- 8-10 reps
d) Long plank holds (HOLLOW!)

*For C&D watch here: https://www.youtube.com/watch?v=ZGasGTMQ2nc

Tuesday, April 7

For Class:

Perform Wallballs Unbroken each minute, if @ 20/14# this seems easy then go to 30#/20# or to 11/10ft.  20 is an absolute minimum.

Extra work:

Everyone -- 
EMOM12:
1 Snatch:
Min 1-2 - 60%
Min 3-4 - 70%
Min 5-6 - 75%
Min 7-8 - 80%
Min 9-10 - 85%
Min 11 - 90%
Min 12 - 95%
*If all makes continue adding until your first miss.*

Strength:
5 Rounds:
a) Snatch Grip DL @ 120% of Snatch Max -- 4 Reps (Keep posture/position as best as possible)
b) Bent Over Rows with KB's - 10 reps @ 70/44
c) Max Set Close-Grip Push-ups (Hands under shoulders)
*rest 1min between exercises*

Cardio:
Run 2 miles
rest 4 mins
Run 1 mile
rest 3 mins
Run 800m
100KBS @ 44/26

(est. time ~40mins total -- do the KBS after the 1mile run if you're pressed for time)

Gymnastics:
If you have Muscle-Ups:
EMOM until failure - 5 Muscle-Ups -- If you fail before you reach 40 reps, continue in sets of 2 until you reach 40 reps. 

No-Muscle-Up crew:
5 Rounds:
a) 5 - Inclined Ring-Rows w/ 3second pause at chest and a 5 second lower.
b) 3 - Muscle-Up Transitions w/ additional dip out (work to a low band)
c) 10 Strict DEEP Ring Dips (Ensure you are UB on these, use band as needed to go DEEP and UB)

Monday, April 6

Rest Day -- Hopefully you guys were able to get in and hit the work today, if so you should be overdue for a much needed and deserved day away from the gym.  This is your full rest day, try to get a little extra sleep and prepare food for the week with the time you would have spent in the gym. Moving forward here will be our cycles for the year -- this will be the beginning of some information for you guys to expedite our meeting on Saturday.

April 6 - May 31 -- Testing. Goal is to have everyone complete at least 80% of each testing section (4/5  for aux sections, all of the metcons preferably). This will typically take place on Thursday and once on the weekends.

Begin work in specialized categories, and let athletes get a feel for the extra volume and focus of the extra work. 1st Deload week: May 25-June 1

June 1 - August 31 -- First 12 week cycle of extra work. Three categories based on testing from the first period:

1. Weightlifting - Will follow a 12 week EMOM cycle 4-5x / week.  This will remain a focus over class but can be paired together as needed.  Will also work through Hatch Squats or the class program squat cycle.
2. Gymnastics - Will follow a 12 week strength building/position cycle.  Will emphasize pulling/pushing strength building as well as a huge core strengthening focus.  Ensure hands, elbows and shoulders are a major focus in recovery.
3. Conditioning - Will follow a 12 week endurance cycle with a focus on running and rowing.  Intervals will be done 4x/week, with one sustained effort that can be put on a rest/recovery day or scheduled as extra work.  Class can still be done/a focus so long as intervals and conditioning work has appropriate intensity.

Find partners!! Everyone should be linking up with others that fall into their categories as much as physically possible. These don’t always need to be people in the competitive group, if you can snag someone after class to do it with you that is awesome as well.  Text/communicate and try to find times where you can hit this together.

September 1 - October 31 - Toughness cycle:

• This cycle will be all about mental challenges -- 30min EMOM conditioning workouts, Mash-ups, 20RM weightlifting, Highly intense/challenging hero workouts or barbell beatdowns.  Many will have to switch to 4x/week of this training with 1 day of weakness work. Recovery and support will be very important during this, expect to have rough days, tears, etc. We will be stronger through struggling together.

November 1 - January 31 -- Conditioning/CF Cycle:

• This cycle will be moving towards classic CrossFit/The Open prep. We will be hitting a lot of short, fast, intense Amraps/Competition workouts. These will always be well-rounded and expose weaknesses.

Year-Round focus:

1. If you do not have Muscle-ups, butterfly pull-ups, HSPU or DU this needs to become an obsession until this is hammered down.  All of the extra programming, cycles, etc. will not be sufficient to get to where you need to be in these movements if you do not have them already. You need to realize that you are starting well-behind the curve and others will be improving upon these skills they already have, while you work to get them. Warm-ups, cool-downs, workouts, extra work - daily obsession. If gymnastics is generally a weakness we need to eat to be lean and have an added focus on nutrition outside of the gym.
2. If Weightlifting is your big weakness you need to eat to gain weight/muscle. If you have stalemated on your ‘gainz’ it is time to start getting on #TeamWeightGain - Talk to Jeff/Jay about this to get started. This shouldn’t stop the whole year - Your extra/additional focus should be on bodybuilding accessory lifts, Benching, Bent-Over-Rows, Glute-Ham work, etc. Always push yourself heavier in metcons and think “what would Jeff/Jay have made Kit do?"
3. If Conditioning is your weakness, more often it is typically your mental state and/or focus to make yourself do things you don’t want to do. Often times this is one of two things: 1) Stopping when it is convenient/comfortable in your daily workouts, 2) Not running/rowing/swimming/biking often enough, or with enthusiasm to work hard at it. Improve your mental state and start trying to redline more often, your daily goal for the year is to make yourself as uncomfortable as physically possible all the time. When in doubt grind out some sled sprint intervals and suck it up.

Sunday, April 5

Championship Sundays will typically host a "Mash" type workout -- These are typically 40-60 minute pieces that are one continuous piece.  Team will be getting together at 8:30am, as well as around 11am (for Open Gym regular time) -- it is your option when you come if you can make Sundays a permanent training day.  

5 Rounds for time:

2 Rope Climbs, 20ft

6 Power Cleans 185/125

12 Ring Dips (Gymnastics crew does 9 HSPU)

rest 8 minutes

3 Rounds:

400m Run

20 Power Snatch 95/65

rest 8 minutes

2 Rounds:

25 KB Snatches (70/53) - *Below knee at the bottom, do not need to alternate*

20 Cal Row

50ft Front Rack Walking Lunge (145/95)

15 STO (145/95)

Rest 4 minutes

200ft HSWalk for time.

Friday, April 3

Recovery Day work:

If you guys are going to be on the Mon/Fri rest schedule, I would prefer that Monday be a complete rest day (massages, rolling, maybe moving) and Friday be a recovery day.  Recovery days are days where you work up a small sweat, work on skills and hit specific, targeted mobility.  These sessions should take roughly 40-60 minutes and be light-hearted and fun -- aka carry on a conversation with someone while you do it.  For example here was my day today:

4:40pm - Run with Blitz ~1200m

5:15pm - Ballin' straight smashed my hamstrings into oblivion...(aka a little myofascial release)

5:30pm - 50-40-30-20-10 - Air Dyne Cals, 100-80-60-40-20: Double Unders

~6:00pm - Hip internal rotation work, and groin stretching. 

6:15pm - Buffed out the legs.  

This can be something you work in things like triple unders, handstand walking/holds, core accessories, or EMOM T2B/CTB training, etc.  Don't think of them as a day off from the gym (though you should have one day you don't come in at all, preferably Monday on this schedule).  If you guys took that day today I will see you tomorrow for 225# Grace!

Here is the Skulls Session planned for Saturday:

EMOM21: With a Partner

First 7 minutes:

Odd: 7 Thrusters (115/85)

Even: 10 T2B

Second 7 Minutes:

Odd: 8 Squat Cleans (115/85)

Even: 10 Burpee Box Jumps (24"/20")

Third 7 Minutes:

Odd: 9 OHS (115/85)

Even: 10 CTB

- Anytime one partner doesn't make a minute the TEAM gets 1 penalty. 

- Each Penalty will be assessed at the end as a 10Cal Row Sprint (partners alt. every 10cals) Workout is over when all teams have completed the rounds and penalties. 

Rest 12 minutes then...

a) E2MOM10:

5 Deadlifts @ 70%, 75%, 80%, 85%, 85%+

b) Gymnastics/Cardio/Strength accessory:

Muscle-Up work w/ Jenny oversight /// Running work with Jeff oversight  //// Hamstring/Upper Back with Jeff (maybe Jay) oversight

Thursday, April 2

First of all, Thank you everyone for commenting on yesterdays post -- Your results and comments really help me see how everyone is handling the program and I think it a good way for the team to communicate with each other and share results.

Extra work for ALL Groups tomorrow/Friday:

Testing:
1. EMOM5 - Pistols
* There are 3 tiers *
Tier 1 - 20+ Every minute
Tier 2 - 15-20 EM
Tier 3 - <12 EM

2. Grace - 30 C&J for time.

Tier 1 - 225/155# - Sub 8
135/95 - Sub 2

Tier 2 - 185/125# - Sub 6
135/95 - Sub 3

Tier 3 - 135/95 - >4minutes


Please some time throughout the next two days try to complete both of these pre-tests. Log your results on the blog, and personally. Do not be concerned if you sit in Tier 3 right now, this will help us see where the team sits, where to focus programming, eventually what your personalized daily warm-up/work will be and to gauge progress. 

Wednesday, April 1

Class today is all about intensity. Bring it. Please begin posting your class times in the comments if when you know them, I will post the people I know for the following days so you might be able to meet up with them. If you do not see them on the list, think about texting to find out or posting here in the comments. 

5:30am - Cash, Jenny, K$ (?)
9:30am - Jeff, Chris, Maria, John, Will 

5:30pm - Guessing Mirth/Sunshine

Ideally in the future I would like to have this set in stone as much as I can so I can post this. 

Extra work:

Cardio:

E3MOM30 (10 Rounds):

500m Row (Men) / 450m Row (Women)

15 Pull-Ups (Go for  UB)

(Inside of 3 minutes complete the row and the pull-ups, rest the remaining time and continue again. If you can butterfly or are working on it, use them.  There will not be much rest, especially in the end of this piece, it is designed that way, no matter how many pull-ups you get, get back on the rower at 2:50 so you do not fall behind)

Strength:

EMOM 16:

1a) Snatch Balance + 3 OHS @ 70% Snatch

1b) 5 Weighted Pull-Ups

*Alternate these two exercises every minute for 16 minutes*

2) 7 x 10 Glute-Ham Raises -- Rest 30-45s (or enough for one partner to go in between you), try to maintain perfect form as long as possible, cut the reps/sets down as needed, but complete 70 total reps. 

Gymnastics:

1) E30s until failure: Complete 3 Strict HSPU.

*If you do not complete more than 30 total reps, complete the remainder of your 30 reps for time.*

4 rounds:

2a) 5 Strict Weighted Pull-Ups

2b) 10 Band Pull-Aparts

2c) 20 Hollow-Rocks (Unbroken)

*Rest 30s exactly between exercises*

***Gymnastics work will follow a strict template for 8 weeks, if you are going to commit to gymnastics make sure you hammer down on these drills, get with coaches or video yourselves to ensure you're doing the drills properly. Become obsessed with form -- You will repeat a lot of exercises and drills, and do them at varying levels of fatigue. Work to improve upon resistence or remove assistance where/when possible -- If you are doing the Muscle-Up work (always will be our first extra work day of the week), and feel as though you are improving or getting close to a muscle-up, ensure you spend the time necessary on the high rings to work your kipping and pulling through some real Muscle-Up attempts. The program will be strength focused for now, and will not have a lot of kipping MU testing built in until later***

Tuesday, March 31

For Class: Scale MetCon to 185/125

Extra Work:

Cardio: 

Run 1 mile

rest 2mins

Run 800m

Rest 2mins

Run 1 mile 

then complete: 50 Burpees for time. **If raining bad enough to NOT do this (must be trainer approved) then sub rowing 2k, 1k, 2k.

Gymnastics:

If you have muscle-ups complete: 30 Muscle-Ups for time, every break complete 250m Ski

If you do not have Muscle-Ups complete: 

Superset:
a) 4 x 10 - Inclined Ring-Row
b) 4 x 5 - Muscle-Up Transitions (work to a low band)
c) 4 x 8 Strict DEEP Ring Dips
d) 4 x 3 - Skin-the-Cats (keep a long, planked body)
** This will be a weekly superset, make notes and aim to improve upon this every week - go down in bands and work hard for body position.**

Strength:
1a) Bench Press - 5 @ 75%, 5 @ 80%, 3 @ 85%, 3 @ 90%, Max Set @ 75%
1b) Good Morning -- 5 x 5 @ Increasing weight, preferably with the safety squat bar.

2) 7-10 minutes banded walking march, use a dip belt preferably and ensure you have a downward tensioned band and a backwards tensioned band. https://instagram.com/p/zgYYV0TRBO

Monday, March 30

This begins the testing phase of our off-season.  Our goal will be to have a meeting Saturday, April 11th around 11:00am to discuss this off-seasons plan, goals and focuses of the team, how to approach extra work (and who to do it with / when to do it, etc.).  From now until the end of May will be pre-testing, will give us an idea of where to take training, and you individually where you need to set your sights and goals for this year. 

Extra work will be Tuesday, Wednesday, Thursday and will be meant to be done in addition to class (on the side, in the Olympic area, out of the way of class - or outside).  Saturday will be a 'double day' with the second portion being "on location" or at a spot outside of the gym, doing something fun and getting away in the afternoon. Sunday will also be a 'new' skulls day (aka championship Sundays)(8:30am-10:30am).  I would recommend this training schedule to everyone with Monday and Friday being recovery days -- If you are not on this plan now or this will not ever work for you we can discuss how to approach the extra work and class accordingly.

First and foremost you will be viewed as leaders and mood setters in class, attack every workout like it is 15.5 and you are on the cut line for regionals.  Every workout should hurt that bad, that should not have been anything special or different (minus a little bit of extra 'open push').  You will be asked to scale up frequently, try new things for class and do things that will not be and would never be asked of the general population of the gym.  Some days this will mean doing 100 pull-ups, and the next day being asked to do muscle-ups. Some days this might mean volume squatting followed by a ton of light weight OHS.  Most days you will be uncomfortable and hurt, your rest and recovery days will need to be taken seriously, not just sitting around / taking days off.  This is the beginning of the attitude shift of the Friendship Team for 2016 -- Start telling your friends/family/loved ones of your new schedule and when you will be expected to train.  Class on Saturdays is not an option anymore if you plan to be competitive (barring a major necessity) - Skulls at 11:15a is your option.  If you are unsure whether or not you want to be a part of this take the next 2-3 weeks to decide, we will be looking for committed people to train alongside this year and I want as many as we can get - There will be a lot of fun opportunities along the way, but the hard work and dedication needs to come first. 

Friday, March 27

Prep Day:

4 Rounds:
27 Cal Row @ 1500/1100 Cal/hr
5 Thrusters @ 95/65
6 Burpees
7 KBS
8 Box Jumps
10 WB
30 DU
Rest 3mins

Depending on how you feel spend some time playing around with rowing cals and pace.  Pace should look like this:

1500/1100 for 27s
1300/1000 for 21s
1300/100 for 15s
1500/1100 for 9s

Goal would be to only allow 1 Break on the 27s & 21s and 1 break in the 15s.  So 2 for the whole workout, if not unbroken.  We will definitely hit a skulls session after the workout on Saturday, so plan to stick around if you want to get some more work in. 

Thursday, March 26

Extra work:

All Groups:

Death By:
1 Thruster, 1 Box Jump (min 1)
2 Thr, 2 BJ (min 2)
3 Thr, 3 BJ (min 3)
....
..
..

Weight (95/65) - Height 24/20"