Sunday, February 23, 2014
2/24-3/1 Training Open Week 1
CF 2 Strength
Monday-20 minutes:
Back Squat 5 @ 8 (Repeat) 4-6% Fatigue
Tuesday-Snatch 80%x1x10 on :60
Wednesday-20 minutes:
Deadlift 4 @ 8 (Repeat) 4-6% Fatigue
Thursday-20 minutes;
Back Squat 3 @ 8 (Repeat) 4-6% Fatigue
Friday-Clean & Jerk 80%x1x10 on :60
Saturday-Make-up
CF 2 Conditioning
Monday-Run 3x800m, rest 2 minutes
Tuesday-AMRAP 12 minutes:Run 200m
12 burpees
Wednesday-CrossFit Games Open Workout 13.4AMRAP 7 minutes:
3 clean & jerk, 135#/95#
3 toes-to-bar
6 clean & jerk
6 toes-to-bar
9 clean & jerk
9 toes-to-bar
etc
Thursday-AMRAP 10 minutes:10 overhead squats, 115#/75#
10 chest-to-bar pullups
Friday-2 rounds for time:Run 800m
20 dumbbell snatches, 55#/35#
20 box jumps, 24"
Saturday- TBA
CF 1 Strength
Monday-20 minutes:
Back Squat 5 @ 8 (Repeat) 4-6% Fatigue
Tuesday-Snatch 15 minutes practice; coach assess movement then assign work from position 1, 2, or 3
Wednesday-20 minutes:
Deadlift 4 @ 8 (Repeat) 4-6% Fatigue
Thursday-20 minutes;
Back Squat 3 @ 8 (Repeat) 4-6% Fatigue
Friday-Jerk: 15 minutes practice; coach assess movement then assign exercise (drop jerk, X drill, press from split, etc)
Saturday-Make-up
CF 1 Conditioning
Monday-Run 3x800m, rest 2 minutes
Tuesday-AMRAP 12 minutes:Run 200m
12 burpees
Wednesday-AMRAP 7 minutes:
3 dumbbell hang clean + push press
3 straight leg raise or toes-to-bar
6 hang clean + push press
6 straight leg raise/TTB
9/9, 12/12, etc
Thursday-AMRAP 10 minutes:10 overhead squats
10 pullups
Friday-2 rounds for time:Run 800m
20 hang dumbbell snatches
20 box jumps
Saturday-TBA
Thursday, February 20, 2014
TOP 5 Must need Products for the 2014 Crossfit Open
Top 5 Products I suggest you get before the open!
1. ATP Extreme; A supplement, one of the few i actually take. I started taking this about 3 weeks ago and man have my aerobic based conditioning pieces have gotten way easier to maintain pace with. ON day 1 i literally felt the difference in my breathing and lung capacity while i was doing the 100s Workout from 2013 regionals. I feel it has also helped me recover during these past few extremely high volume weeks.
Here's a link like there facebook page and get 25% off!
http://www.atpextreme.com/#_l_
2. A jump rope and a daily practice of double unders.. Because no matter what double unders will come up in the open and you SHOULD be ready for them. RPM makes a great rope along with RX jump ropes with custom length and cable weight.
3.Jaw Grips http://wodsuperstore.com/products/jaw-just-another-wod-pullup-grips-black-with-black-stitch
I have been using them on anything that has more than 50 pull ups of any kind or if my hands feel a little beat up but they have def kept my hands healthy!
4. Goat Tape -http://www.roguefitness.com/sillysoft-goat-tape.php
Stuff is awesome sticks like nothing i have ever seen and good if you get sweaty hands like me and have problems keeping your hands dry while on the bar.
5.Perchmount Fit http://www.roguefitness.com/perchmount-fit.php - A must have if you plan on filming your open workouts cause god knows its not easy to set all that stuff up!
1. ATP Extreme; A supplement, one of the few i actually take. I started taking this about 3 weeks ago and man have my aerobic based conditioning pieces have gotten way easier to maintain pace with. ON day 1 i literally felt the difference in my breathing and lung capacity while i was doing the 100s Workout from 2013 regionals. I feel it has also helped me recover during these past few extremely high volume weeks.
Here's a link like there facebook page and get 25% off!
http://www.atpextreme.com/#_l_
2. A jump rope and a daily practice of double unders.. Because no matter what double unders will come up in the open and you SHOULD be ready for them. RPM makes a great rope along with RX jump ropes with custom length and cable weight.
3.Jaw Grips http://wodsuperstore.com/products/jaw-just-another-wod-pullup-grips-black-with-black-stitch
I have been using them on anything that has more than 50 pull ups of any kind or if my hands feel a little beat up but they have def kept my hands healthy!
4. Goat Tape -http://www.roguefitness.com/sillysoft-goat-tape.php
Stuff is awesome sticks like nothing i have ever seen and good if you get sweaty hands like me and have problems keeping your hands dry while on the bar.
5.Perchmount Fit http://www.roguefitness.com/perchmount-fit.php - A must have if you plan on filming your open workouts cause god knows its not easy to set all that stuff up!
Sunday, February 16, 2014
2/17-2/22
CF 2 Strength
Monday-Push Press
15 minutes to build to 5 @ 9.5Tuesday-Back Squat: 12 minutes @ 80%
Wednesday-Snatch + Hang Snatch 10x1 on the minute
Start at 75% of best snatch, add weight after every two good setsThursday-Back Squat: 15 minutes to ascend to 5 @ 9
Friday-Clean + Hang Clean + Jerk 10x1 on the minute
Start at 75% of best C&J, add weight after every two good setsSaturday-
CF 2 Conditioning
Monday-For time:75 double unders
4 rounds of:
3 hang squat cleans, 185#/135#
10 burpees
75 double unders
TIMECAP: 10 minutes
Tuesday-3 rounds for time:Run 400m
10 thrusters, 135#/95#
TIMECAP: 10 minutes
Wednesday-AMRAP 10 minutes:10 toes-to-bar
10 box jumps, 30"/24"
10 handstand pushups
Thursday-For total reps:2:00 wall ball, 20#/14#, 10'
2:00 push press, 75#/55#
2:00 deadlifts, 225#/155#
2:00 chest-to-bar pullups
Friday-AMRAP 15 minutes:20 pullups
Run 200m
Saturday-TBA
CF 1 Strength
Monday-Push Press
15 minutes to hit 5-5-5-5, no missesTuesday-Back Squat 4x4 in 10 minutes. Build to a good working weight and perform all your sets within a 10 minute timeframe. Try to add weight to 4x4 performed 140210.
Wednesday-15 minutes working on hang snatch
Thursday-Back Squat: 15 minutes to ascend to 5 @ 9
Friday-15 minutes working on hang clean & jerk
Saturday-
CF 1 Conditioning
Monday-For time:100 single unders
4 rounds for:
5 dumbbell hang squat cleans
10 burpees
100 single unders
TIMECAP: 10 minutes
Tuesday-3 rounds for time:Run 400m
10 dumbbell thrusters
TIMECAP: 10 minutes
Wednesday-AMRAP 10 minutes:10 toes-to-bar OR hanging leg raise
10 box jumps
10 pushups
Thursday-For total reps:2:00 wall ball
2:00 push press
2:00 deadlifts
2:00 pullups or jumping pullups
Friday-AMRAP 15 minutes:15 pullups or ring rows
Run 200m
Saturday-TBA
Sunday, February 9, 2014
Training 2/10-2/15
Hi pick stuff up. I has no videos, so KTHXBAI
CF 2 Strength
Monday-Back Squat: 10 minutes @ 80%
Tuesday-Clean + Hang Clean + Jerk, 10 sets on :60 @ 75% of best C&J
Wednesday-Snatch + Hang Snatch 10 sets on :60 @ 75% of best snatch
Thursday-Back Squat: 15 minutes to ascend to 4 @ 9
Friday-Deadlift 3 @ RPE 9, then -5%x3x2
Saturday-Make-Up
CF 2 Conditioning
Monday-4 rounds for time:10 handstand pushups
15 toes-to-bar
20 kettlebell swings, 24kg/16kg
TIMECAP:
Tuesday-AMRAP 12 minutes:8 power snatch, 115#/75#
20 pullups
Wednesday-3 rounds for time:20 overhead squats, 95#/65#
20 knees-to-elbows
TIMECAP: 9 minutes
Thursday-For time:Run 800m
3 rounds of:
10 deadlifts, 275#/185#
50 double unders
Run 800m
Timecap: 15 mnutes
Friday-25-20-15-10-5 for time:Chest-to-Bar Pullup
Box Jump 24"
TIMECAP: 15 minutes
Saturday- Assign partners or teams. AS A TEAM complete the following. One person works at a time, add 25 reps for each partner past 2 on the team:
50 burpees
75 Matt Nasties
50 pullups
75 kettlebell swings
50 toes-to-bar
75 pushups
50 dumbbell thrusters
75 sit-ups
CF 1 Strength
Monday-Back Squat 4x4 in 10 minutes. Build to a good working weight and perform all your sets within a 10 minute timeframe.
Tuesday-15 minutes practicing hang clean + jerk
Wednesday-15 minutes practicing hang snatch
Thursday-Back Squat: 15 minutes to ascend to 4 @ 9
Friday-Deadlift 3 @ RPE 9, then -5%x3x2
Saturday-Make-Up
CF 1 Conditioning
Monday-4 rounds for time:15 pushups
15 hanging leg raises
15 Russian kettlebell swings
Tuesday-AMRAP 12 minutes:8 dumbbell hang snatch, alternating
12 pullups or ring rows
Wednesday-3 rounds for time:20 overhead squats
20 knees-to-elbows
TIMECAP: 9 minutes
Thursday-For time:Run 800m
3 rounds of:
10 deadlifts
25 double unders OR 100 single unders
Run 800m
Timecap: 15 mnutes
Friday-15-12-9-6-3 for time:Pullups
Box Jumps OR step-ups
Saturday- Same as CF2
CF 2 Strength
Monday-Back Squat: 10 minutes @ 80%
Tuesday-Clean + Hang Clean + Jerk, 10 sets on :60 @ 75% of best C&J
Wednesday-Snatch + Hang Snatch 10 sets on :60 @ 75% of best snatch
Thursday-Back Squat: 15 minutes to ascend to 4 @ 9
Friday-Deadlift 3 @ RPE 9, then -5%x3x2
Saturday-Make-Up
CF 2 Conditioning
Monday-4 rounds for time:10 handstand pushups
15 toes-to-bar
20 kettlebell swings, 24kg/16kg
TIMECAP:
Tuesday-AMRAP 12 minutes:8 power snatch, 115#/75#
20 pullups
Wednesday-3 rounds for time:20 overhead squats, 95#/65#
20 knees-to-elbows
TIMECAP: 9 minutes
Thursday-For time:Run 800m
3 rounds of:
10 deadlifts, 275#/185#
50 double unders
Run 800m
Timecap: 15 mnutes
Friday-25-20-15-10-5 for time:Chest-to-Bar Pullup
Box Jump 24"
TIMECAP: 15 minutes
Saturday- Assign partners or teams. AS A TEAM complete the following. One person works at a time, add 25 reps for each partner past 2 on the team:
50 burpees
75 Matt Nasties
50 pullups
75 kettlebell swings
50 toes-to-bar
75 pushups
50 dumbbell thrusters
75 sit-ups
CF 1 Strength
Monday-Back Squat 4x4 in 10 minutes. Build to a good working weight and perform all your sets within a 10 minute timeframe.
Tuesday-15 minutes practicing hang clean + jerk
Wednesday-15 minutes practicing hang snatch
Thursday-Back Squat: 15 minutes to ascend to 4 @ 9
Friday-Deadlift 3 @ RPE 9, then -5%x3x2
Saturday-Make-Up
CF 1 Conditioning
Monday-4 rounds for time:15 pushups
15 hanging leg raises
15 Russian kettlebell swings
Tuesday-AMRAP 12 minutes:8 dumbbell hang snatch, alternating
12 pullups or ring rows
Wednesday-3 rounds for time:20 overhead squats
20 knees-to-elbows
TIMECAP: 9 minutes
Thursday-For time:Run 800m
3 rounds of:
10 deadlifts
25 double unders OR 100 single unders
Run 800m
Timecap: 15 mnutes
Friday-15-12-9-6-3 for time:Pullups
Box Jumps OR step-ups
Saturday- Same as CF2
Sunday, February 2, 2014
Training 2/3-2/8 Open Prep
Hi guys! Jacob and I have decided to change a few things again leading up to the open, to get you all more into a more conditioning phase. Now that doesn't mean we are not doing strength and weightlifting, but it will be at a lower volume more meant to maintain current strength. Some days will begin with conditioning, where others will be as normal. We look forward to seeing improvements!
Here is Alex Hubbard Back squatting 407x2 a New 1RM and 2RM!! Congrats buddy!
https://plus.google.com/u/0/photos/110645576735246920668/albums/5975862621578090513/5975862621679870514?pid=5975862621679870514&oid=110645576735246920668
CF 2 Strength
Monday-3 position snatch, 75%x1x8 on :60
Tuesday-Back Squat AMRAP 10 minutes @ 75%
Wednesday-Deadlift Build to a set of 5 @ RPE 9, then drop for two sets of 5 @ RPE 8.5
Thursday-3 position clean & jerk 75%x1x8 on :60
Friday-Back Squat 15 minutes to ascend to 3 @ 9
Saturday-Make-Up
CF 2 Conditioning
Monday-5 rounds for time: 10 chest-to-bar pullups 18 walking lunges, moderate weight dumbbellsTIMECAP: 12 minutes
Tuesday-AMRAP 7 minutes: 7 box jumps, 30"/24" 7 thrusters, 115#/75#
Wednesday-5 rounds for time: 8 clean & jerk, 115#/75# 12 toes-to-bar Run 200mTIMECAP: 13 minutes
Thursday-AMRAP 10 minutes:10 dumbbell snatch, 55#/35#, alternating
10 burpees
Friday-4 rounds for time:15 overhead walking lunges, 45#/25# plate
15 pullups
15 pushups
TIMECAP: 12 minutes
Saturday-Partner workout
CF 1 Strength
Monday-3 position snatch, 8-10 sets with good form
Tuesday-Back SquatSets of 3 for 10 minutes @ or slightly below weight for most recent 3x5
Wednesday- DeadliftBuild to a set of 5 @ RPE 9, then drop for two sets of 5 @ RPE 8.5 (Coach judges RPE!)
Thursday-3 position clean & jerk, 8-10 sets with good form
Friday-Back Squat15 minutes to ascend to 3 @ 9 (coach judges RPE!)
Saturday-Make up
CF 1 Conditioning
Monday-5 rounds for time:8 pullups or ring rows
16 walking lunges
Tuesday-AMRAP 7 minutes:7 box jumps
7 thrusters
Wednesday-5 rounds for time:8 dumbbell hang clean + push press
10 strict hanging leg raise
Run 200m
Thursday-AMRAP 10 minutes:10 dumbbell HANG snatch, alternating
10 burpees
Friday-4 rounds for time:15 walking lunges
10 pullups or ring rows
15 pushups
TIMECAP: 12 minutes
Saturday-Partner Wod
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