Wednesday, December 31, 2014

Thursday, 010115


Happy New Year! 


A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing.
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Monday, December 29, 2014

Wed, 123114

PBP Athletes getting together for 12 Days of Christmas at CF Southborough 

Am
A. :30 sprint on Ab x 5; rest 3 min between 
B. Front SqT Cluster 2.2.2 x 5 sets building to max - rest :15 between sets @31X1 for all reps 

Pm
A. @110% as a race  - try going head to head against partners and have some fun
7 wall balls 30/20 to 10'
6 fwd bounding jumps 30/24
* set these up in a row and clear for athlete 
5 muscle ups 
4 Burpee box jump overs (30/24)
3 DB Manmakers 50/40
2 legless rope climbs 15'
1 clean and jerk @255/153-163 *or approx 80-85%. This needs to be heavy but make able for the athlete. 

Rest 7-10 min between x 3 races 
* have a start mat and finish mat.   Stop watch style :-)

B. 400m reverse sled drag - bodyweight 
C. Accessory Work 
Not for time 
3x20 reverse hyper at 25% of back squat 
4 x 1 min plank holds ; ascending 
Plate - around the worlds 10-12 reps each direction 
5-7 min of scap work 

Tuesday, 123014

^no more of this!  Time to clean things up. Make sure you nutrition and recovery is dialed in. 

TUESDAY
A. Clean Pulls 3x3 @100% - position then speed as focus 
B. Push Jerk + Split Jerk x 2 - 5-7 sets at 70-80% or of Ur 1RM split 
C. Map Training 
AMRAP 12  - high % output yet sustainable rds. Think 90% all way through 
5 power cleans (185/123) *think tng reps here 
30' HS walk 
30 Double Unders 
30’ front rack walking lunges (same BB)
5 box Jumps (step down) 30/24

rest 6 min 

amrap 8 @80%
10 cal Bike 
10 Russian kb swings (70/53) * above eyes 
10 GHD sit-ups 

Sunday, December 28, 2014

Monday, 122914

Amy @2014 American Open. 
93kg in the 53kg weight class 

am
A. EMOM x 12
odd: 15/12 Cal Row 
even: 15 burpees over the erg  
B. EMOM x 6 
5 TnG Power Snatch’s @65% 

pm
A. 3 TnG Thrusters (rack) climb to max in 15 or so minutes 
*tng implying no resting through the movement. Don’t sit in front rack position, re grip and rest etc. Keep motion as you would with reps at 95 in a wormout. Strength , yes, but efficiency also huge focus here 
B. 10-8-6-4-2
Thrusters 155/108
Bar Muscle Ups 
C. 5 rds 
:20 L-Sit hold 
12-15 banded Scap squeezes 
10 reverse hyper @35% of your 1RM BackSqT *sub good mornings 
10 double DB rows (seated)

Sunday, December 21, 2014

12.22 - 12.28 : De-load week

Justin Mahan - CF Portsmouth 
"Don't ever, ever, believe anyone who tells you that you can just get by, by doing the easiest thing possible. Because there's always somebody behind you who really wants to do what you're doing. And they're going to work harder than you if you're not working hard"



monday
A. SqT Clean Thruster + Push Jerk ; build to heavy single in 15-18 min
B. 15-10-5 of Unbroken muscle ups
^ scale this per athlete as well. 12-9-6 , 10-6-2 etc. Athlete according. Test between onviously to hit the sets.  Other athletes can hit 15 AFAP, 20, 25 , 30 etc.  Athlete specific
Ie; work bigger sets of muscle ups and repeating sets taxed. Learn yourself!
C. 500m row x 6; rest 2:30 @80% efforts today 
D. 3x20 weighted sit-ups 
E. Reverse hyper 3x15 @50% of Ur 1RM backsquat 

tuesday:
A. Power Snatch x 2 + OHS x 2;  EMOM x 8 min @65%-70%
B. Deadlift 5 x 3  @75-80% ascending
C. amrap 10 @80%
10 Shoulder to Overhead (115/83)
10 Pullups
10 box jumps (24/20) step down 
D. 20 alt KB Turkish Get ups; light and stability focus 
E. 3 x (x) strict T2B 
F. Weighted Back Ext  3 x 15

wed: 
A. Back SqT - 3 x 3 across @ 80%; rest 2 min between 
B. 30 min on Rower 
:30 on hard 
:30 on easy 
C. Pendlay Row 5x5 ascending 
D. side Planks 4 x 1 min each side ; back and forth
E. weighted plank 4 x 1 min weighted 

***feel Free to Add our Performance based "12 days of Christmas"  to your daily programming and have some fun...

1 clean and jerk (225/148)
2 muscle ups 
3 box jump (40/30)
4 strict HSPU 
5 KB SqT cleans (53/35)*double
6 burpees 
7 Wall Balls (30/20) to target 
8 cal Assault Bike 
9 cal Row 
10 front rack walking lunge (alt - 155/108)
11 c2b pullups 
12 front squats (155/108)

thursday: X mas , rest 

friday:  
A. 21-15-9
t2b 
burpee touch
cal AB
B. 10 min on bike 
:30 on @80%
:30 on @50%
C. DB SA Row 8-10 reps x 4 sets 
D. 10 min of Scap Recovery Work 

saturday: 
Competition Training - join us at CrossFit Free at 10a for a huge day and fun for all. Invite your friends! 


sunday: Rest 

Wednesday, December 17, 2014

Saturday, 122014



1-2 sessions
A. Front SqT- heavy 10 rep, think 90% for your # here. . . no need to hit a max 10 rep today , we will build on this. Heavy 10 rep and move on. No more than 12-14 min to attempt this 
B.  @110%
20 t2b
15 Burpee touch 
10 cal Bike 
rest 4 min x 3
C.  10 min split Jerk Technique; no higher than 60% here - rack or floor is fine 
D. Teams of 2 - same Gender 
50 Hang Power Cleans (225/133-153)
75 box jumps (30/24)
100 Cal Row
200 double Unders 
400m sled  (HEAVY) *running fwd with slay sleds
E. Superset BB work 
A. Tricep Ext
B. Bicep Pull
C. Rear Delt Work 
E. Core Hold 

Friday, 121914


Tasia 

am:
A. Snatch: High Hang 3RM (hip); build in 15 min 
B. Snatch Balance + OHS x 2 @max snatch; every 2 min complete 1 rep in this complex X 5 sets  (this is the goal. If your snatch balance doesn't like up with these be smart)
C. 500m Rows @80% effort, less than normal splits prior weeks x 4-5; rest 3 min between 
pm: 
A. Snatch Wave 3.2.1 format; first triple starting at 70%...climb with goal of heavy singles in mind for the wave. Be smart and learn how to wave properly for YOU. 
B. Running Clock 
0-5 min complete 
21-15-9 “Diane"
Deadlifts 225/153
HSPU

rest 5 min 

@10-15 min 
21-15-9 “Fran"
Thrusters 
pullups 

@ 20 min mark 
2k Row AFAP 

C.  Scap / Shoulder ; Recovery / Pull variations 

Thursday, 121814

Welcome the Abgarians! 

A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing.
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Monday, December 15, 2014

Wed, 121714

Shannon 

am
A. OHS 
:30 max reps (heavy per athlete, but tng style reps )
rest 1 min min 
1 min max reps (drop to % of above, again, TnG per athlete )
x 2; rest 6 min between 
B. Bench Press - 1 1/2 reps x 3 x 5 sets building ; rest 2 min between 
*so down to chest, half way up, down to chest again, all the way = 1 rep…perform 3 reps per set of these 
C. Back SqT - 3x10 @90% of 10RM from past. 

pm
A. amrap 30
1 legless rope climb 
30’ Double KB walking lunge (70/53- both front racked)
20 double unders 
30’ HS Walk 
3 Hang Power Cleans (heavy but UB)
30’ burpee broad jump
4 box jumps (40/32)
B. Waiters Carry 5 sets each arm, 40-50’ 

Tuesday, 121614

Mickey

A. Snatch Grip Deficit Deadlift - build to heavy 5 rep in 12-15 min 
B. High blocks (mid thigh) Snatch Pulls 5x5 @120% 
bring to power position explode up ; upper back/arms etc 
C. 
500m Row @95% of your max 500m Row (don't dog this- TRAIN!)
rest 2 min 
40 C2B Pullups
rest 1 min 
30 heavy wall balls 
rest :30 sec
20 burpee box jump overs (24/20)
10 muscle ups 

Saturday, December 13, 2014

Monday, 121514

Podium sweep for our girls at Champlain few weekends ago 

am: 
A. 
1 min of Push Jerks (135/93)
1 min of SqT Cleans (135/93)
rest 2 min 
2 min of Push Jerks (185/113-123)
2 min of SqT Cleans 
rest 4 minutes
3 min of Push Jerks (205-225/)
3 min of SqT Cleans 
B. Seated Bent Over DB Dual Rows  8-12 reps x 4-5 sets (can use KB if need be)
C. pbar L-Sit; accumulate 2-3 min worth of time (athlete dependent) 

pm:
A. every :90 complete 
5 bar lateral burpees  + 20 Double unders + 1 Clean 
*2 Options: cleans starting at 275/163 or 225/133…jumping by 10# til can’t complete 
B. 10 min on bike :30 on hard :30 on easy 

Wednesday, December 10, 2014

Sat, 121314


A. Sumo Deadlift - 10RM TnG in 15 minutes 
B. DB / KB Push Jerk - Emom x 8 x 5-7 reps OTM : play with movement - don't hit max weight here 
C. 5 min AMRAP 
2 deadlifts 345/243
4 Pbar HSPU 
8 t2b
D. 20 min isolated bb movement ; athlete specific 
E. Aerobic recovery + scap work 

Friday 121214

Strive for perfection!

am
A. Snatch + Hang Snatch + OHS 
Every :90 x 10-12 sets climbing in weight- start at 70% ish. Feel it out and climb accordingly. Max isn't focus , speed is 
B. Power Clean + push Jerk eMOM x 2 reps x 8 min at 65% of clean and jerk max 
C. Front SqT - 3RM @30X0 

pm
A. 
100 double unders 
10 muscle ups 
10 thrusters 185/123
1k row 
10 thrusters 
10 muscle ups 
100 double Unders 
B. 4 rds - NFT
15 band scap squeezes
8-10 DB tricep oh extensions (heavy side)
16 alt DB hammer curls 
10 GHD #'d back ext

One Session: 
A. Weightlifting emoms
B. Workout 
C. Accessory if time 

Tuesday, December 9, 2014

Thursday, 121114


A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing.
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Wed, 121014

1st - 3rd - podium sweep for the ladies!

am
A. Bench Press - EMOM x 6 @90% of 1RM
B. Ring Dip - #’d; build to 5RM + 2 x 5-7 strict at bodyweight
C. Band Scap Squeezes 4 x 15-20
D. 10 min of Shoulder retraction / positional ; work 

pm
A. 
amrap 8@80%
5 Power Snatch (115/83)
6 bar facing burpees 
7 Front SqTs
rest 4 min 
amrap 6@90% 
4 Thrusters (135)
6 C2B pullups 
8 box jumps (24/20)
rest 3 min 
amrap 4 @100%
6 kb SqT cleans (53/35)
20 double Unders 
 into , 
10-20 min row with @2:20/2:30 pace w/ Mask if you have 
B. Reverse Hyper 3 x 20 @25% of Back SqT
C. Recovery - athlete specific 


One Session:
A. Bench Press
B. WOD’s 
C. Recovery 

Tuesday, 120914

Dave Dubin

A1. Pause Clean pulls; 2 second off ground + 2 second just above knee; then pull @100% of Clean 
A2. Seated Box Jump into Burpee Broad jump on ground x 2 reps ; rest 1:30-2 min 
X 5 sets for above 
B. 20RM Push Press ; don’t worry about past numbers on this, focus on the now. We will be building on the muscular endurance piece quite a bit here on out. 
C. Weighted Pullups - every :90, perform 3-5 reps x 10
D. 10 rds 
Row 2 min hard
1 min easy on bike 
* :15 gap between stations for full starts 

Sunday, December 7, 2014

Monday, 120814



 Clean Ladder at CFCV Comp


am:
A. Power Snatch + Hang Power Snatch + OHS + Hang SqT Snatch + TnG SqT Snatch + OHS; build to max here 
B. Back SqT - EMOM x 8  x 1 rep @90-93% of your 1RM BS
C. :45 HARD on bike ; 1:15 easy x 5

pm: CP Grinder (ish)
A. 1 barbell; athlete loads his/hers own weights 
20 OHS (135/93)
10 burpee Muscle Ups
20 Hang Power Cleans (185/123)
10 Burpee Muscle Ups 
20 Clean & Jerks (205/133)
B. DB SA Row - 7-10 reps x 4 sets each side; heavy 
C. Reverse Hyper 4 sets of 15-20 @45-50% of BS
*sub seated Good Mornings 4x8 ascending

Friday, December 5, 2014

Saturday, 120614


GET AFTER THOSE SQUATS TODAY!!!!!


A. Back SqT - 1RM with light band, then remove band, go for 1RM
B. Snatch Deficit Pulls 3x3 ; ascending 
C. Weighted C2B Pullups ; 10 x 3; ascending 
D. 5 rds @80%
500m Row 
1/4 mile on Bike
30’ HS Walk / Hold (based on shoulder conditions)
E.  Barbell Row 5x5; ascending 
F. Added core work 

ie: reverse hyper, back ext, plank holds, dead bugs etc 

Thursday, December 4, 2014

Friday, 120514



am:
A. Clean & Jerk; triples 77-83% x 6 sets there
B. Clean Pull 4x2@103%
C. :15 sec sprint on bike x 8; rest 2:30

pm:
A. “Gwen"
15-12-9  - Unbroken Clean & Jerks; rest accordingly between - you pick the weight 
B. Waiters Carries 60’ sections x 4 each arm 
C. 25 GHD’s x 2; rest accordingly (w/#)
D. 10 min added Scap recovery work

One Session: 
A. Clean & jerk ; singles at 83-85%
B. “Gwen"
C. Clean pull
D. Assistance Work 

Tuesday, December 2, 2014

Wed, 120314


am: 
A. Front SqT 5x5 @70-75%
B. Row 560m x 5 ; rest 2:15 between @:1 faster than last weeks 530m Rows
C. Reverse Hyper 10 reps x 4 sets at 50-60% of Back SqT

pm: MAP Training
A. MAP Training
amrap 10
8 OHS (105/73)
12 T2R
30 Double Unders
rest 4
amrap 10 
10 kb goblet squats (53/35)
10 C2B
10 alt kb snatch’s 
rest 4
10 with mask on rower (@60-70%)

One Session:
A. Front SqTs
B. PM Session
C. Row 560m x 3; rest 2:15 between
D. Reverse Hyper 

Monday, December 1, 2014

Tuesday, 120214

Maddie out visiting the gym of Kevin Ogar

A. High Block ; Clean + Push Press + Split Jerk ; spend 12-15 min @80-85% of movements max ; speed focus
B. Push Press 10RM + 1x10@90%
C1. Triple Bounding - height measurement ; rest none 
C2. Slam Ball Throw _ up and over head (behind you) x 3 throws each set; SS with C1; rest 2 minutes 
D.
10 russian KB swings (heavy as possible)
15 tng box jumps (24/20)
20 cal AB
rest 5 minutes x 4
E. TGU - 20 reps; alt  ; ascending in weight as you climb in reps 

Sunday, November 30, 2014

Monday, 120114

Welcome Richard Bohlken to the Team  ; 16th Games Finisher in 2014

am:
A. Snatch Balance x 2 + OHS x 2; build here in 12-15 min; Speed and footwork is the focus - weight is NOT
B. AFAP 
120’ Front Rack Walking Lunge (30’ sections) 
30 strict pullups
185/123
165/113
155/103
^options
C. Back SqT 3x3@90% of 3RM

pm: CP (heavy pull)
A. 
20 Power Cleans (155/108)
10 bar facing burpees
15 SqT Cleans (205/133-143)
15 bar facing burpees
10 deadlifts (295/193)
20 bar facing burpees
B. DB SA Row 5-7 reps x 4-5 sets each arm 
C. Reverse Hyper 12-15 reps x 4 sets @25-30% of back squat

One Session:
A. Snatch Balance x 2 + OHS x 2
B. Back SqT

C. PM Session

Thursday, November 27, 2014

Sat, 112914

A-Session .... Stay tuned 

A. every :90 complete 1 clean and jerk ; starting at approx 70% of 1RM X 10-12
B. continue on to max out your clean in 12-15 min 
C. AMRAP 20 
2 Muscle Ups
4 hspu
8 kb swings (70/53)
D. 20 min Bodybuilding Session
E. 20 recovery work between rower and bike @Z1

Friday, 112814


A. Snatch - 5RM TnG reps 
B. Back SqT - 5RM with 1 second pause each rep  
C. 3 rds 
500m Row 
10 bodyweight hang power cleans 
20 box jumps (24/20)
D. 30’ Yoke Walk (heavy but not max weight) x 5; rest 1 min between 
E. EMOM x 14-20
odd: weakness
even: weakness 2 
^athlete specific to not affect tomorrow. Tomorrow will be posted ahead of time for all. 

Monday, November 24, 2014

Thursday, 112714



A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing.
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

OR 

SIMPLY ENJOY YOUR TURKEY DAY WITH FRIENDS/FAMILY AND GET BACK AFTER IT TOMORROW!  HAPPY THANKSGIVING TO ALL

Wed, 112614

Northeast Studs going to shake things up come the 0-15 Season!


am:
A. OHS - build to 5 rep @43X1; build in 12-15 min 
B. 
150 Wall Balls
100 Pullups
50 GHD Situps
25 hspu
C. scap Shoulder recovery - 10 min 

pm:
A. Front SqT - 1RM no pause + 3x3@85%
*relative to this am
B. 30 min on bike 
:30 on hard 
:30 walking lunges around room , keep blood flowing 
C. Reverse Hyper 4 x 10 @50% of Back SqT 
D. Recovery Work ; athlete specific 

Tuesday, 112514

Those looking to compete in Weightlifting, LiveFree Weightlifting is growing! Join us! 
***Recent Affiliates Gathering meeting; I was made aware of many who follow the blog from affiliates i was unaware of. Reminder, we have a Facebook Group for all those following comp Phase Programming. Please Search and we will add you!

A. Power Snatch Ladder ; EMOM x 14 x 1 rep; starting at approx 70%; climbing accordingly
B. Power Clean + Push Jerk + Split Jerk; every :90 x 10-12 sets; building , starting at 70% of 1RM clean and jerk 
**For A & B; think volume, speed, footwork
C. Clean Deadlift to below knee 2 sec pause + Clean Pull + below knee clean pull; build to 103% for 5 singles with this format 
D. 530m Row x 6; rest 2 min @:1 faster than prior 500m Splits (prior weeks)
E. DB SA Row 7-10 reps x 5 sets each arm 

Sunday, November 23, 2014

Monday, 112414

Rachel 


am:
A. EMOM x 24 - sustainable throughout; get heart rate going
1. 15 cal Row 
2. 10 Cal AB
3. 5 Strict HSPU (tough 5, so use deficit or # to create this)
4. rest 
B. Back SqT -  80% x 1 x 3 sets 
C. Reverse Hyper - 3 x 15 @25% of Back SqT 1RM 

pm: 
A. Back SqT - 3RM + 2x3@90%
B. AFAP
40 KB SqT Clean Thrusters (35’s/26’s)
50 Cal Row 
20 KB SqT Clean Thrusters (53’s/35’s)
30 Cal AB
10 KB sqT Clean Thrusters (70’s/53’s) 
20 MUs 
C. 7 min recovery row @Z1
D. 5rds NFT
10-12 Plate Trip Ext
15 Band Scap Squeezes
:20-:30 L -Sit hold

One Session:
A. Back SqT - 3RM + 2x3@90%
B. Comp WOD
C. Reverse Hyper Work
D. 5rds Assistance Work 

Saturday, November 15, 2014

Week of - 11.17 - 11.23 - De Load Week




Reminder: Fri/Sat we have group heading to Champlain Valley for training. Competition training and going to be a great time for all.  Everyone welcome. 

WEEK 5 - DE-LOAD

MONDAY
am:
A. Power Snatch emom x 10 x 2-3 reps TnG @65-70%
B. OHS - @42X1 - build to heavy 4 in 4 sets; at no more than 85% intensity 
C. Back SqT - 2x3 @90% of last weeks 3RM

pm: 
A. ECC Week 3 
AMRAP 20
50 wb
50 du
40 box jumps
40 t2b
30 c2b
30 bar facing burpees
20 power cleans
20 shoulder overhead
10 snatch
10 muscle ups


TUESDAY
A. Power Clean + Push Jerk; 5 sets at 77-80% of your 1RM on this complex 
B. Clean Pull 3x2 @105%
C. Split Jerk - warm up to 3x2 @77-80%
D. Jerk Drive; 3x5 @HEAVY weight; think upwards of 1RM front sqT for weight 
E. 10 min - max Cal on Bike 
F. DB SA Row - 5 sets of 6-8 reps each side

WED: 
A. Front SqT; 1RM with 1 second pause in hole 
B. Snatch Deficit Pull; 4x2 @ 105%
C. Weighted Pullup - 4x5; ascending 
D. 60 min Row - recovery intensity here ; flush the system 
E. Good Mornings 3x6; ascending 
F. RDL 3x8; ascending 

THURSDAY : recovery Day 

FRIDAY: 
A. EMOM x 10 ; sqT Clean Thruster x 3 rep @65-70%
B. BB Landmine Press - 8-10 reps x 4 sets each side; ascending in weight 
C. 3 rds
10 Power Cleans 
15 burpees
20 T2B
50 Double Unders
rest 5 min between rds 
D. 20 TGU - alt arms; stability is focus 
E. 10 min of Scap Work 

SATURDAY:
A. Deadlift: 10x2 EMOM @50% + Light bands 
B. Single Leg Split SqTs - 6-8 reps x 3-4 sets each side (bar back racked today)
C. 5 rds (not for time) - pick weights to stay across for 5 rds  
10 Plate Tri Ext 
10 Barbell Bicep Curls 
5 HIGH box jumps
15 Band Scap Squeezes
D. AP Work 
:30 power clean (115/83)
:30 box jumps (24/20) step down 
:30 AB Sprint
rest 6 min x 3
E. accumulate 3:30 in lsit hold (pbars); rest accordingly 
F. Scap Work / Shoulder Recovery 

SUNDAY: Rest 

Friday, November 14, 2014

Sat, 111514


Those NOT attending CFF:

A. Deadlift - build to heavy 5 rep for the day 
*not max here. just heavy, save back. no more than 3 heavy sets 
**ECC monday, don't fry yourself 
B. Single Leg Suit Case SqTs - 6-8 reps per leg x 4 sets each leg 
C. 10 min of Pbar Swing through work 
*to hand stand if skill is there
**static holds, and swing throughs (slow and strict)
***basic level for those who need it 
****get some L Sit holds in as well 
D. 
100 Double Unders 
25 Cal AB
50 Cal Row 
25 Cal AB
100 Double Unders 
E. Bodybuild Session - 20 min
F. Weighted GHD Back Ext 

Thursday, November 13, 2014

Friday , 111414


FINAL WEEK OF EVC ANNOUNCED. THIS WILL BE PROGRAMMED ON MONDAY

FRIDAY:

A. Snatch - every :90 climb by 10#
starting weights 135/93
B. amrap 20 - CP Batt Test 
20 Thrusters (135/93)
20 Pullups
20 burpees  

another session:
A Back SqT - 5RM with 2 second pause in hole each rup
+ 2x5 @90% 
*superset these with 1/2/1 explosive box jumps 

Wednesday, November 12, 2014

Thursday, 111314


A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing.
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Monday, November 10, 2014

Wed , 111214

Strive to achieve this position 

am:
A. 1k Row x 5; rest 3 min between  - sustainable #'s - note these 
B. TGU - 20 reps - alt arms (light, stability focus

pm: 
A.  Front SqT - 1RM with 2 sec pause
B. 85% of A for 3x3 (no pause)
C. map training 
amrap 10 @90+ %
18 pistols (alt)
12 GHD Situps 
6 Hang Cleans (185/123) (155/108) *ub is goal here so be smart
rest 4 min 
amrap 10@80% - tone it back a bit here, sustainable focused rds; recovering from first
3 DB Manmmakers (45/35)
9 no push burpee box jump overs (24/20)
directly into 
10 min recovery on bike (put mask on for those who have)..think 50-60% effort here 

Tuesday, 111114

Tasia, enjoying her Paleo Naturals

A. Split Jerk ; build to heavy 3.2.1 ; each rep scheme. heavy 3..heavy double...some heavy singles. 
*speed/position 1st here today 
B. Drop sets to 5x2 @75-80% of 1RM
C. Seated Strict Press - build to 5RM + 1x5@90%
D. Test 
1RM Power Clean 
rest 10 min  exactly 
AMRAP 8 @90% of D
E. Tabata Hollow Rocks x 8 

Sunday, November 9, 2014

Monday, 111014

Strive for world class positions 

am:
A. :20 sprint on AB x 5; rest 2:30 between 
B. amrap 18 @80% -smooth and consistent 
5 burpee muscle ups 
10 kb sqt Cleans (53/35)
30' HS walk
30' Walking back rack walking lunge (185/123)
C. Back SqT - 85% x 1 x 3 sets 

pm:
A. Back SqT- 3RM + 2x3@90%
*build up to right before your 3RM with thin bands if possible. Remove bands before 3RM Attempt
B. Complex: SqT Clean + Hang SqT Clean + TnG SqT Clean + Hang SqT Clean - build 
C. EMOM x 10
odd: Strict HSPU (-2)
even: 15/12 Cal Row

One Session: 
A. Pm session
B. Added cyclical work + muscle ups 

Friday, November 7, 2014

Sat, 110814


A. 20-30 MIN of weightlifting
B. Snatch High Pull + High Hang Snatch pull; 5x2@105%; aggressive!
C. Pulse Box (teams of 2)
100 Wall Balls (20/14)
500m Row
75 Kettle Bell Swings (70/53)
500m Row
50 Toes to Bar
500m Row
25 Burpee Box Jumps (20")
500m Row
C. DB SA Row
D. Recovery 

Thursday, November 6, 2014

Friday, 110714

Am: 
Bike sprints - :20 x 6-8. Rest accordingly 
Wake the body 
Movement prep for later 

Pm:
A. 
B. Back SqT - 5RM with 3 second pause in the hole each rep + 2x5@90%

ECC Week 2 
Good Luck to all those competing!


Wednesday, November 5, 2014

Thursday, 110614




A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing.
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Tuesday, November 4, 2014

Wed , 110514





am:
A. SqT Clean + Thruster + Split Jerk x 2; build to max in 15 min 
B. Snatch Grip Push Press - Build to 3RM here in 12 min 
C. 10 rds of “cindy” @ 80%
C. Front SqT - 75% x 1 rep with 3 sec pause in hole x 3 sets 

pm:
A. Competition Pace : scored 3 separate workouts here 
amrap 6
3 Snatch’s
6 burpee box jumps overs  (24/20)
18 Double Unders 
directly into 10 min on bike 
max calories 
directly into , 
amrap 6 
5 clean & Jerks (same bar)
10 T2B
20 Double Unders

**weights for above 
185/125
155/108
B. Front Squats 1RM with 3 sec pause, then 85% for 3x3
C. GHD Back Ext - 3 sets of 15, ascending in weight 

Monday, November 3, 2014

Tuesday, 110414


A. Snatch Deficit Pull 3x3 @103-105% 
B. Good Morning 3x8 *working sets 
C. EMOM x 20
Odd: 2 Leg less rope climbs to 14-15'
Even: 200m Weighted Run  (athlete choose object)
*trying to push one another, athletes within same gym choose same objects 
D. 20 min row 
:25 on Hard 
:35 on easy 
G. DB SA Row 5-7 reps , slow pause at top of pull x 4 sets each arm here 

Saturday, November 1, 2014

Monday, 110314



***ADD ON WARMUP This Week 
2k Row 
25 OHS (barbell)
25 GHD Situps
2 Legless Rope Climbs 
5 free standing hspu 

MONDAY
*those doing ECC WOD
am: 
A. 500m Row x 4-5 @85-90%; rest 3 min between
*wake up body here 
B. Low Hang Snatch up to smooth 3 rep 
C. movement prep for this afternoon

pm: 
ECC
SqT Cycle Below.
***also those hitting ECC today, be smart with your training next few days. ECC WOD will programmed on Friday this week 

**Those not doing ECC
am: 
A. 20 min clock 
10 min AB
:30 hard (should have good gauge from prior weeks as to what to hold with this)
:30 on easy 
5 min SqT Clean + Split Jerk Singles; every :30 perform Rep  starting at 60-65%
*climb intelligently, speed / technique focus, not climbing to a max 
5 min clock til 20 min mark 
500m Row @90+% effort 
25 GHD Situps
amrap KB Snatch’s alt arms (70/53)
B. 10 x 5 UB ; strict HSPU, AFAP ; have to come off wall after each set of 5 
C. Back SqT - 85% x 1 x 3 sets

pm: 
A. Back SqT - up to 3RM 
*SqT with Bands up to set before you go for 3RM, light bands for all. 
+ 1x3 @95% + 1x3 @90%
B. 
1k Row 
3 rds  of, 
10 Front SqTs 
8 Hang Cleans 
6 Shoulder to overhead 
then, 
10 Muscle Ups
C. Weighted Plank Holds 4 x 1 min holds; ascending in weight 
*proper flexion position is key here

Big Dawgs 185/123
Ninjas 155/108

If one session; just PM
*cyclcal work add in this week

Friday, October 31, 2014

Saturday, 110114

A. 
B. Rest / Recover
C. Athlete weakness work 
D. BB session 
E. Recovery 


Thursday, October 30, 2014

Friday, 103114





Saturday at CrossFit Free. 10a, we will kick off Competitors Training as usual. We will be hitting the ECC Week 1 workouts with a great group!  Join us! 

A. Back SqT
2x4 @85%
B. Hang Snatch - 10-12 min of work ; heavy triple, but no more than 85% approx of hang snatch triple 
C. 1rd AFAP
10 bar facing burpees
15 thrusters (95/63)
20 C2B
D. emom x 10
odd: 5 OHS 135/93
even: 10 Cal Row @80%
E. 5 rds @70-80%
300m Row
15 Cal AB
rest 2 min btwn rds  
F. Stability + mobility Focus 

Wednesday, October 29, 2014

Thursday, 103014

Saturday Comp Training is always a blast 


A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing.
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Tuesday, October 28, 2014

Wed, 102914

Welcome Dr Mike Molloy to the CAP Team

am: 
A. 20 min on Rower 
:30 on Hard
:30 on easy 
rest 10 min 
20 min on bike 
"same"

pm
A. Clean x 3 + Split Jerk; build to max in 15 min 
B. Front SqT : 3RM "bottom up" SqT's 
*set rack height to bttom of your front sqT. you Will pull urself under and just stand up from the bottom of the front squat. then lower back down to rack. Between each rep, stand up tall, then go back under bar for next rep. Think starting from the bottom here 
C.
amrap 10 @80
5 burpee muscle ups 
10 Box jump (24/20) step down 
15 Cal Row 
rest 4 min 
amrap 10 @85%
5 Tng Power Cleans (205/133)
10 Cal AB
25 DU
rest 4 min 
emom x 5 @100%
10 Russian KB swings (heavy as possible)
10 burpees
**building on last week

Monday, October 27, 2014

Tuesday , 102814


A. DB SA Row 5 sets of 8-10 each arm ; rest :30 between arms 
B. CG Deadlift 10x3; every ;30 sec ; speed reps 
C. 400m x  10 Run; Every 3 minutes on the clock, run...hold pace and build on the past 
D. Single Legs Squats 3x10 each leg; ascending
E. HS Hold :20-30 holds x 5-8 ; rest accordingly. middle finger fwd here, hands narrow and pressing through floor with all you have! 

Add On:
Legless Rope Climb Work
Hand balancing 


Sunday, October 26, 2014

Monday, 102714



am 
A. 500m Row Repeat x 6; rest 2 min between, min 1 sec pace faster than last weeks interals 
B. Muscle Snatch x 2 + 2 OHS; build to max with this
C. Snatch - 3x3 @77 , 2x2 @80, 3x1 @83

pm
A. Snatch Balance ; 10 min of Work, Speed Technique is focus here 
B. Back SqT 
1x5 @70%
1*5 80%
1*2 85%
1*3 90%
1*1 100%
C. Front SqT
1*5 65%
1*4 75%
1*4 80%
1*4 85%

D. AMRAP 10 @ competition pace 
5 bar lateral burpees
10 Thrusters (105/73)
15 C2B Pullups

One Session
A. Snatch work
B. SqTs 
C. AMRAP

Friday, October 24, 2014

Saturday, 102514


BENEFIT FOR COACH IS TODAY. 9:30aarrival  for Competitors

50 min clock 
A. 15 min to hit max in 
Power clean + hang SqT clean + Jerk
Rest 5 min (set up warm up)
B. 7 min to complete 
21-15-9
Deadlifts (275/185)
Strict HsPU 
Rest 3 min
**earlier U finish , more rest U get 
@ 30 min mark 
C. 5 min max calories on bike 
Rest 10 min 
D. AMRAP 5
10 wall balls 
20 double unders