Thursday, January 23, 2014
Training 1/27-2/3 2014
I will be out of town, yes again at the LA Fit Expo handing out supplements for 360 Cut along with coach Kalle beck so I'm going ahead and posting for next week. I will not be back til Monday evening, hope everyone is doing well! This coming few weeks there will be a lot of testing of odd things and many repeat workouts to prepare us for the 2014 Crossfit open. Have a great weekend!
CF 2 Strength
Monday-Backsquat 83%x5x5 (add weight on last set if able -no missed reps)
Tuesday-3 PoS Clean pause at pos 3 and 2 for 1 seconds then clean from PoS 1 - 65%x4 sets 70%x4 Sets
Wednesday-3 PoS Snatch pause at pos 3 and 2 for 1 seconds then snatch from PoS 1 - 65%x4 sets 70%x4 Sets
Thursday-Bench 3-3-3-3-3
Friday-Push Press 70%x5x5
Saturday-Backsquat 2RM (Saturday)
CF 2 Conditioning
Monday-For time 30 Pull ups 30 thrusters 95/65 30 lateral burpees (over bar) 60 Double unders
Tuesday-3 Rounds for time 10 Clean and jerks 135/95(any variation) 20 Box jump overs
Wednesday-For Time 100 Overhead squats 95/65 everytime you drop the bar 5 Push ups
Thursday-21-15-9 Hang clean / Burpees - 50 Double unders between each round(power acceptable)
Friday-4 Min To establish max Pull ups or Ring rows in 1 Grip rest 2 min then 4 min to establish Max Ring dips or Push ups in 1 Set
Saturday-TBA
CF 1 Strength
Monday-Backsquat 5x5 add 5lbs from last 5x5
Tuesday-Clean From Hang
Wednesday-Snatch from hang
Thursday-Same as CF2
Friday-Push Press 5-5-5-5-5 no misses all good reps
Saturday-Strength Make up
CF 1 Conditioning
Monday-For Time 30 pullups/ring rows 30 DB Thrusters 30 Burpees 120 single unders
Tuesday-3 Rounds for Time 12 DB Clean and jerks 20 box overs
Wednesday-Same as CF 2
Thursday-21-15-9 DB Hang Squat cleans / Burpees 25 Single unders between each set
Friday-4 Min To establish max Pull ups or Ring rows in 1 Grip rest 2 min then 4 min to establish Max Ring dips or Push ups in 1 Set
Saturday-TBA
Saturday, January 18, 2014
Sunday, January 12, 2014
Training 1/13-1/18
CF 2 Strength
Monday-Clean + 3 Front squats + Jerk 65%x1x3 70%x1x3 75%x1x2 80%x1x1(% based on 1RM clean and jerk)
Tuesday-Backsquat 80%x5x5
Wednesday-Snatch Double 75%x1x3 80%x1x2 85%x1x1
Thursday-Every 90sec for 12 min deadlift 85%x1 and 5-15 Pull ups
Friday-Backsquat 85%x3x8
Saturday-Strength make up
CF 2 Conditioning
Monday-"Modified Bergeron Beep Test"Every min perform til you no longer can keep up with the clock5 thrusters 75/55
5 pull ups
5 burpees
Tuesday-AMRAP 8 min200m run
3 TnG power cleans @70% of 1rm power clean
Wednesday-5 Rounds For time 50 Double unders 10 Push Press 115/75 5 Bar facing burpees
Thursday-3 Rounds 5 C2B Pull ups 10 Front Squats (165/115) 10 Burpees
Friday-EMOM 10 min perform 6 burpees and 6 toe to bars(note: if you cannot keep up with the clock scale to a number that allows you to do so.)
Saturday-TBA
CF 1
Monday-Jerk to heavy single
Tuesday-Back squat 5-5-5-5-5 small all sets should be 70-80% effort no misses
Wednesday-Snatch From Hang or Below Knee
Thursday-Same scale DL to individual and. 5-10 ring rows (appropriate weight)
Friday-Back squat 3-3-3-3-3-3-3-3 no misses all good reps with small jumps
Saturday-Strength make up
CF 1 Conditioning
Monday-Same with DB thrusters
Tuesday-AMRAP 8min200m run
5 DB power cleans
Wednesday-5 Rounds for time 100 single unders 10 DB push press 5 bar facing burpees
Thursday-3 rounds for time 5 pull ups 10 DB squats 10 burpees
Friday-Same scale to knee to elbows or hanging knee raises
Saturday-TBA
Monday-Clean + 3 Front squats + Jerk 65%x1x3 70%x1x3 75%x1x2 80%x1x1(% based on 1RM clean and jerk)
Tuesday-Backsquat 80%x5x5
Wednesday-Snatch Double 75%x1x3 80%x1x2 85%x1x1
Thursday-Every 90sec for 12 min deadlift 85%x1 and 5-15 Pull ups
Friday-Backsquat 85%x3x8
Saturday-Strength make up
CF 2 Conditioning
Monday-"Modified Bergeron Beep Test"Every min perform til you no longer can keep up with the clock5 thrusters 75/55
5 pull ups
5 burpees
Tuesday-AMRAP 8 min200m run
3 TnG power cleans @70% of 1rm power clean
Wednesday-5 Rounds For time 50 Double unders 10 Push Press 115/75 5 Bar facing burpees
Thursday-3 Rounds 5 C2B Pull ups 10 Front Squats (165/115) 10 Burpees
Friday-EMOM 10 min perform 6 burpees and 6 toe to bars(note: if you cannot keep up with the clock scale to a number that allows you to do so.)
Saturday-TBA
CF 1
Monday-Jerk to heavy single
Tuesday-Back squat 5-5-5-5-5 small all sets should be 70-80% effort no misses
Wednesday-Snatch From Hang or Below Knee
Thursday-Same scale DL to individual and. 5-10 ring rows (appropriate weight)
Friday-Back squat 3-3-3-3-3-3-3-3 no misses all good reps with small jumps
Saturday-Strength make up
CF 1 Conditioning
Monday-Same with DB thrusters
Tuesday-AMRAP 8min200m run
5 DB power cleans
Wednesday-5 Rounds for time 100 single unders 10 DB push press 5 bar facing burpees
Thursday-3 rounds for time 5 pull ups 10 DB squats 10 burpees
Friday-Same scale to knee to elbows or hanging knee raises
Saturday-TBA
Sunday, January 5, 2014
Training 1/6-1/11 (Leg strength block week 2)
I will be on vacation from 1/8-1/16 but will still be programming for you guys so no worries. I will be in Virginia training with a friend of mine preparing for the 2014 Open. Hope everyone is doing well and i would still like to see some videos for me to put on here so start filming PR's! send them to crisholler3@gmail.com
CF 2 Strength
Monday-Clean To Max
Tuesday-Backsquat 80%x3x8
Wednesday-Push Press 3RM
Thursday-Snatch + Hang Snatch + OH Squat to a heavy set
Friday-Backsquat 70%x10x3
Saturday- Strength Make up
CF 2 Conditioning
Monday-4 Rounds for time 20 Walking Plate Lunges (45/25) 15 Pull ups 10 Goblet Squats (53/35)
Tuesday-3 Rounds 10 Squat Clean (135/95) 20 Box Jump (24/20)
Wednesday-"Stout Cindy" AMRAP 12min 5 Weighted pull ups 20lb vest , 10 Push ups with vest 15 Air squats with vest (workout can be done with plate or vest to make harder
Thursday-AMRAP 10min 200m run 20 Shoulder to overhead 95/65 15 Russian KB Swings 2/1.5 pood
Friday-16 Min (alternate every min between) 3 Squat Cleans @72.5% of clean 1RM / 6 CTB Pull ups
Saturday- Tre will be making something for you guys hehehe
CF 1 Strength
Monday-Clean From hang
Tuesday-Backsquat 3-3-3-3-3-3-3-3 No misses
Wednesday-Push Press 5-5-5
Thursday-Snatch From Hang
Friday-Backsquat 10x3 add 5lbs from last weeks top set
Saturday-Strength make up
CF 1 Conditioning
Monday-4 Rounds 20 walking lunges 45/25 15 Ring rows 10 Goblet squats
Tuesday-Same with DB Squat cleans
Wednesday-Same non weighted unless athlete is capable
Thursday-Same with DB S2OH
Friday-16 min Alternate each min of 6DB thrusters 5 Pull ups or 8 Ring rows
Saturday-TBA
CF 2 Strength
Monday-Clean To Max
Tuesday-Backsquat 80%x3x8
Wednesday-Push Press 3RM
Thursday-Snatch + Hang Snatch + OH Squat to a heavy set
Friday-Backsquat 70%x10x3
Saturday- Strength Make up
CF 2 Conditioning
Monday-4 Rounds for time 20 Walking Plate Lunges (45/25) 15 Pull ups 10 Goblet Squats (53/35)
Tuesday-3 Rounds 10 Squat Clean (135/95) 20 Box Jump (24/20)
Wednesday-"Stout Cindy" AMRAP 12min 5 Weighted pull ups 20lb vest , 10 Push ups with vest 15 Air squats with vest (workout can be done with plate or vest to make harder
Thursday-AMRAP 10min 200m run 20 Shoulder to overhead 95/65 15 Russian KB Swings 2/1.5 pood
Friday-16 Min (alternate every min between) 3 Squat Cleans @72.5% of clean 1RM / 6 CTB Pull ups
Saturday- Tre will be making something for you guys hehehe
CF 1 Strength
Monday-Clean From hang
Tuesday-Backsquat 3-3-3-3-3-3-3-3 No misses
Wednesday-Push Press 5-5-5
Thursday-Snatch From Hang
Friday-Backsquat 10x3 add 5lbs from last weeks top set
Saturday-Strength make up
CF 1 Conditioning
Monday-4 Rounds 20 walking lunges 45/25 15 Ring rows 10 Goblet squats
Tuesday-Same with DB Squat cleans
Wednesday-Same non weighted unless athlete is capable
Thursday-Same with DB S2OH
Friday-16 min Alternate each min of 6DB thrusters 5 Pull ups or 8 Ring rows
Saturday-TBA
Saturday, December 28, 2013
Happy New year! Training 12/30/2013-1/4/2014
Happy new years all be sure to make to the PR party on new years day 1/1/2014 to PR whatever you would like and enjoy beer and festivities!
CF 2 Strength
Monday-Backsquat 65%x10x3
Tuesday-Closed
Wednesday-PR Party
Thursday-Snatch EMOM x1x15 starting at 70% add weight after 2 good attempts
Friday-Backsquat 75%x5x5
Saturday-Stregnth Make up
CF 2 Conditioning
Monday-21-15-9 Box Jump overs / Squat Cleans 135/95
Tuesday-Closed
Wednesday-PR Party
Thursday-2 RFT run 400m 20 DB Thrusters 55/35 80 Double unders
Friday-3 Min AMRAP 7 CTB 7 Thrusters 115/75 rest 1 min then 3min 7 Deadlifts (same weight) 7 Toe to bars
Saturday-TBA
CF 1 Strength
Monday-Back squat 10-10-10
Tuesday-Closed
Wednesday-PR Party
Thursday-Snatch From hang
Friday-Backsquat 5-5-5-5-5 no misses
Saturday-Strength Make up
CF 1 Condtioning
Monday-Same with DB
Tuesday-Closed
Wednesday-PR party
Thursday-2 RFT 400m run 20 DB thrusters 160 sinlge unders
Friday-3min AMRAP 7 Pullups 7 Burpees rest 1 min then 7 DB Deadlifts 7 Knee to elbows
Saturday-TBA
Saturday, December 21, 2013
Training 12/23/13-12/28/13
Merry Christmas all! The Gym will not be open very much this week so please enjoy your time with your loved ones!
CF 2 Strength
Monday- Backsquat 80%x5x5
Tuesday-Closed
Wednesday-Closed
Thursday-Group XMAS WoD at 5PM then feast!
Friday-Bench 5-4-3-3-2-2-1 All good reps no misses
Saturday-Farmers Walk 50ft Max load
CF 2 Conditioning
Monday-4x400 with 1:30 rest between rounds
Tuesday-Closed
Wednesday-Closed
Thursday-Group XMAS WoD 5PM
Friday-AMRAP 12min 6 Deadlifts 275/155 12 Burpees
Saturday-Every 90 sec for 15min Perform 2 Front squats at 85% of 1RM and 10 Pull ups (Scale per person)
CF 1 Strength
Monday-Back Squat 5-5-5-5-5 no misses all good reps
Tuesday-Closed
Wednesday-Closed
Thursday-Group XMAS WoD 5PM
Friday-Bench 5-5-5-5-5
Saturday-Farmers walk max load 50ft
CF 1 Conditioning
Monday-Same as CF2
Tuesday-Closed
Wednesday-Closed
Thursday-XMAS Group WoD at CFM 5PM
Friday-AMRAP 12min 8DB Deadlifts 12 Burpees
Saturday-Same as CF2 Scaled
CF 2 Strength
Monday- Backsquat 80%x5x5
Tuesday-Closed
Wednesday-Closed
Thursday-Group XMAS WoD at 5PM then feast!
Friday-Bench 5-4-3-3-2-2-1 All good reps no misses
Saturday-Farmers Walk 50ft Max load
CF 2 Conditioning
Monday-4x400 with 1:30 rest between rounds
Tuesday-Closed
Wednesday-Closed
Thursday-Group XMAS WoD 5PM
Friday-AMRAP 12min 6 Deadlifts 275/155 12 Burpees
Saturday-Every 90 sec for 15min Perform 2 Front squats at 85% of 1RM and 10 Pull ups (Scale per person)
CF 1 Strength
Monday-Back Squat 5-5-5-5-5 no misses all good reps
Tuesday-Closed
Wednesday-Closed
Thursday-Group XMAS WoD 5PM
Friday-Bench 5-5-5-5-5
Saturday-Farmers walk max load 50ft
CF 1 Conditioning
Monday-Same as CF2
Tuesday-Closed
Wednesday-Closed
Thursday-XMAS Group WoD at CFM 5PM
Friday-AMRAP 12min 8DB Deadlifts 12 Burpees
Saturday-Same as CF2 Scaled
Sunday, December 15, 2013
Training week 12/16/2013-12/21/2013
Hey guys hope everyone is doing well on their Xmas shopping! I came up with another small idea that would allow myself along with my fellow TZ athletes to be able to travel California and possibly a little further to compete. Now this would be assuming we do not qualify for regionals, which in no way saying we will not. But I have created a small clothing site through spreadshirt selling a few shirts, shorts and Crossfit clothing to help fund this adventure I hope to be able to pursue! If your not into the clothing and would still like to help in another way feel free to talk to coach Cris. For the record I'm not trying to take your money, simply want the chance to be able to compete all over against whatever and whoever is out there.. Cause fun... KTHX BAI... Heres link http://489134.spreadshirt.com
Watch Brittany Hogeman Snatch a lifetime PR post injury here
http://www.youtube.com/watch?v=GyBplRZDu3U
CF 2 Strength
Monday-Backsquat 3RM (Check previous)
Tuesday-Push Press 5-4-3-2-1 (Building to a heavy single not a 1RM attempt)
Wednesday-Front Squat 5RM
Thursday-Snatch to Max
Friday-Clean to Max
Saturday-Strength Make up
CF 2 Conditioning
Monday-21-15-9 Power cleans / Pull ups
Tuesday-AMRAP 7min 3 Deadlifts 275/155 6 DB Shoulder to overhead
Wednesday-5 Rounds 5 CTB Pull ups 10 KB Swings 15 Sit ups
Thursday-25-15-5 Box Jump overs / DB Walking Lunge..... Rest 1 min then 100 Double unders
Friday-"Nancy" 5 Rounds for time 400m run 15 OH squats 95/65
Saturday-TBA
CF 1 Strength
Monday-Backsquat 3-3-3-3-3 no misses all good reps
Tuesday-Push Press 5-5-5-5-5 no misses small jumps
Wednesday-Front squat 5-5-5
Thursday-Snatch From Hang or POS 2
Friday-Clean From hang
Saturday-Strength Make up
CF 1 Conditioning
Monday-21-15-9 DB power clean / Ring Row or pull ups
Tuesday-AMRAP 7min 6 DB Deadlifts 6 DB shoulder to overhead
Wednesday-5 Rounds 5 Pullups 10 Russian KB Swings 15 sit ups
Thursday-Same
Friday-Same
Saturday-TBA
Watch Brittany Hogeman Snatch a lifetime PR post injury here
http://www.youtube.com/watch?v=GyBplRZDu3U
CF 2 Strength
Monday-Backsquat 3RM (Check previous)
Tuesday-Push Press 5-4-3-2-1 (Building to a heavy single not a 1RM attempt)
Wednesday-Front Squat 5RM
Thursday-Snatch to Max
Friday-Clean to Max
Saturday-Strength Make up
CF 2 Conditioning
Monday-21-15-9 Power cleans / Pull ups
Tuesday-AMRAP 7min 3 Deadlifts 275/155 6 DB Shoulder to overhead
Wednesday-5 Rounds 5 CTB Pull ups 10 KB Swings 15 Sit ups
Thursday-25-15-5 Box Jump overs / DB Walking Lunge..... Rest 1 min then 100 Double unders
Friday-"Nancy" 5 Rounds for time 400m run 15 OH squats 95/65
Saturday-TBA
CF 1 Strength
Monday-Backsquat 3-3-3-3-3 no misses all good reps
Tuesday-Push Press 5-5-5-5-5 no misses small jumps
Wednesday-Front squat 5-5-5
Thursday-Snatch From Hang or POS 2
Friday-Clean From hang
Saturday-Strength Make up
CF 1 Conditioning
Monday-21-15-9 DB power clean / Ring Row or pull ups
Tuesday-AMRAP 7min 6 DB Deadlifts 6 DB shoulder to overhead
Wednesday-5 Rounds 5 Pullups 10 Russian KB Swings 15 sit ups
Thursday-Same
Friday-Same
Saturday-TBA
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