110113

N.E.A.L - Season 1 Schedule is out. 

A. Clean & Jerk - 1RM
B. 
AMRAP 20
20 thrusters (135/93)
20 pullups
20 burpees
+
Recovery Work

Thursday, 103113

Thursday:

A. Front Squat - 1RM w/ 5 count in hole pauseB. 10.8.6.4.2
Front Squats (225) Floor
Burpees 

C. 10-15 of Gymnastics WorkD. 7 min Recovery Row at z1

Wed, 103013

Team B from Garage Games

A. Max out Snatch / Clean  & Jerk 

Tuesday, 102913

A. Power Clean -1rm 
rest 2 min
B. 90% x 30 reps - 8 min cap
C. 1x MAX Wall Balls (20 to 10' target)
* rest accordingly between B & C
D. TGU 20 alternating ARMs
E. DB SA Row's - get in some work here
F. 7 min recovery row @z1

Monday, 102813

We are testing this week

A. Snatch - 1RM

B. Strict Press - 1RM 
C. 30 Muscle Ups For Time
D. 
:30 on @85%
:30 on @50%
x 14 min on AD

Saturday, 102613

A1. #'d Pullups 4 x 5; rest :20
A2. #'d  Deficit Pushups 8-10 reps x 5 sets ; rest 1 min
B. For Time:
1 mile Run 
+
1 min on
1 min off
- accumulate 3k meters on Rower

*set up intervals and write down each m following the minute + 
1 Mile Run
C. 10-15 min of Gymnastics Skill Work + Core

Friday, 102513

am: 
A. Snatch - Power or Squat - simply move the most weight in this ladder. 
EMOM , starting at 115/83, climbing by #10 EMOM til failure
B. Complex: Snatch Deadlift + Hang SqT Snatch + TnG Snatch
C. 500m Row  x 5; rest 1 min between ; go 90-93% out of gate; see how well you can sustain. GO THERE!

pm: 
A.
2 rds, 
10 Bar Muscle Ups
20 Cleans 225/133

rest 5 min

3 rds
10 Hang SqT Snatch 135/93
400m Run
B. OH Stability Work 5-10 min

Thursday, 102413

Recovery Day
A1. Active Recovery; Foam Roll, ART, Thai YOGA massage, Yoga, stretch session etc. 
A2. Line up Nutrition
A3. Line up Training for the rest of the week
A4. Active movement, low volume / low intensity. Play a sport or some technique work in the gym. Keep the body lose and ready for tomorrow!

Wed, 102313

Goodluck to Kellie & Amy competing this weekend at 2A; along with the rest of PBP & CFF athletes

A. Back Squat 1.2.3 cluster x 4; rest :10, rest 3 min
B. Complex: SqT Clean + Hang SqT Clean + Front Squat + SqT Clean - climb to single
C. MAP Training @80%
AMRAP 12
6 C2B
6 hang SqT Cleans (115)
6 Box Jumps (30/24)

rest 6 min

AMRAP 12 @85%
6 T2B
6 Wall Balls (30/20 - to target)
6 Burpees

Tuesday, 102213

Dec 7th - American Opens - it's coming!

A. Thruster - 1RM for day

B. Front Squat - EMOM climb by 10-20#, starting at 185/123 - approaching max, can take smaller jumps
C. AFAP
 10.8.6.4.2 Thrusters 135/93
 2.4.6.8.10 Muscle Ups (females. 2.4.5.6.7)

am or pm session - depending on athlete 
A. 
:30 on @90
:30 on @60
x 10 min on AD
Run 1 mile @80%
rest 5 min
:30 on @90
:30 on @60
x 10 min on Row

Monday, 102113

This past weekend was an amazing weekend for #PBP athletes who competed at the Milford Garage Games + those competing at their weightlifting meet.   Full results will be posted tomorrow and stay tuned for some camera shots!  Congrats to all!

Monday: - Rest Recovery. Training picks back up tomorrow.

10.14 - 10.20

10.14 - 10.20

Week's worth of Programming. Leading into Garage Games and also Testing week coming up.

***EVERYONE ON SAME PAGE THIS WEEK, LEADING INTO GG

10.14 - 10.20
Monday
A.  Back Squat @ 90% x 1-2 x 5, rest 3 minutes
B.  Paused FS x 2 reps x 3 sets
+
5.4.3.2.1
P-HSPU (depth that is do-able)
accumulate :15 sec. L-sit hold
+
Amrap 5

5 c2b

5 burpees

Rest 5

Amrap 5

10 wall balls

20 DU

Tuesday
A.  Deficit snatch pulls @ 105-110% x 3 x 3
B.  EMoM x 10 minutes = 1 power clean + 2 hang power cleans *75% of 1 RM
C.  15 TnG clean grip Power snatch x 3 sets - rest 2 minutes 
+
500m row @ 1:39/1:50-1:55  /500 pace
rest 1 minute x 6 rounds *hit this pace.. go there

Wednesday
off

Thursday
A.  Back squat cluster, 1.1.1 x 4, rest 10 sec., rest 3 minutes @ 80%
B.  Deficit DL @ 60% + red bands x 3 fast reps x 8 minute EMOM (2-4" platform)
+
20 sec. amrap DB thruster @ 45-50m / 25-35w #/h
20 sec. am rap box jump - 24/20"
20 sec. AD sprint @ max effort
rest 5 minutes x 4 rounds

Friday
off

Saturday - Sunday
Garage Games

Sat, 101213

Mel

A. 5RM TnG SqT Clean WOD 

*Those competing in Garage Games; 12 min , 1 bar 4 people:::try to time out the :20 for the time limit

B. 10 min to hit Heavy Single Clean - no rest between A&B

C. AMRAP 15, WOD 3 from Garage Games - run the 4 person team accordingly

*Those following competitors and NOT participating in Milford GG. perform

AMRAP 12

Row 300

15 KB Swings (70)

15 Burpee Plate Hops 

+
Some skill / focus Work (indidivual)
+ 
Athlete Specific WOD (can incorporate together)

+

End with TGU WORK - rehab shoulders 

Friday, 101113

TEAM Support

am:

:30 on @90

:30 on @60

x10 on Row

into, 

:30 on @90

:30 on @60

x 10 on AD

+ 

20 TGU - light, speed, stability focus 

pm:

A. 
5k Row @80%
B. 
20 Muscle Ups AFAP
C. 
3 min AD Test
D. RECOVERY Row - 10 min flush

E. Eat, recover for tomorrows Team Training

Thursday, 101013

am: 
A.
 1 min on @85-90%
1 min on @60%
x12 min, running
+
20 TGU light work, warming up shoulder for tonight

pm:
A. A. Snatch - single every :90, starting at 135/93; climb by 10# each time
B. "Isabel" 
C1. CG Deadlift 3-3-3-3 @100-110%
C2. DB Strict Press 3-3-3-3 (find heavy weights for these sets, but get all 3 reps each)
D. 7 min Recovery Row @z1

Wed, 100913

A1. Active Recovery; Foam Roll, ART, Thai YOGA massage, Yoga, stretch session etc. 
A2. Line up Nutrition
A3. Line up Training for the rest of the week
A4. Active movement, low volume / low intensity. Play a sport or some technique work in the gym. Keep the body lose and ready for tomorrow!

Tuesday, 100813

TEAM

A. Hang Power Clean - 5RM for the day  - 15 min
B. Push Press - 5RM for the day - 15 min
C. 5 rds
250m Row
7 OHS OHS (135/93)
14 GHD Situps
+ 
EMOM x 20
Odd: HS Walk 30'
Even: 8-12 Pistols (alt)

Monday, 100713

Mighty Munchkins sweep the podium this weekend; taking 1st through 3rd. Congrats girls! Great showing

am:
A. 
:40 sec on @90
:20 on @60
x 12 on AD
B. EMOM x 14
Odd: 5 Strict T2B
Even: 10 Cal Row - AFAP

pm:
A. Complex: Sqt Clean + hang Sqt Clean + push Jerk + Hang Squat Clean x 2 + TnG SqT Clean + Jerk = build to heavy single - 15 min
B. Back Squat - Climb to heavy single, follow that up with 3x3 @85-87% -12 min

C. "Grace"
D. 15 min AMRAP
3 Muscle Ups
9 KB Swings (70/53)
27 Double Unders

Saturday, 100513

A. Snatch - heavy Single for the day, 15 min
B. 10RM attempt Front Squat - attempt
C.
max muscle ups (record #) 
500m Row - max effort 
rest 10 min x 3
D. 10-15 of Gymnastics Weakness Work 
E. 3 rds
20 GHD Situps
15 T2B
10 hip Ext

Friday, 100413

A. #'d Pullups 5 x 3- ascending, rest 2 min between
B. Power Clean 5x3 not TnG, @80-85%
C. 
800m Run
50 unbroken Wall Balls
800m Run
50 C & J (135)

Additional Work: 
Cyclical Work x 20 min + some added Core 

Thursday, 10032013

am:
:30 on @90
:30 on @60
x18 on AD
+
Back Squat 6RM for the day

pm:
A. 
10.8.6.4.2
Power Snatch (135/93)
200m Run in between
B. SqT Clean Cluster 1.1.1 x 4, rest :10; rest 3 min
C. DB SA Row 4 x 8-10; resting :45 between

Those competing at CF Earned on Saturday. . . 
Today, follow the GameDay WOD;

A. General Warmup
B. 3 rds, resting 1 min between rounds
40 Double Unders
15 Wall Balls
10 Box Jumps (30/24) step down
200m Run
C. Jerk - Practice the Jerk, work Technique; nothing to crazy here
+
some cool down work, t2B, light cleans etc 

Wed, 100213

Few weeks from now CFF will get revenge on CrossFit Milfords Garage Games event. We attended last year with 1 team of 4. This time, we are heading there with 5 teams of 4! 

A1. Active Recovery; Foam Roll, ART, Thai YOGA massage, Yoga, stretch session etc. 
A2. Line up Nutrition
A3. Line up Training for the rest of the week
A4. Active movement, low volume / low intensity. Play a sport or some technique work in the gym. Keep the body lose and ready for tomorrow!