Sunday, March 30, 2014

Other than those repeating 14.5 tomorrow, the Opens season has come to an end. Congrats to EVERYONE; as i know everyone gave it their best, each and every Opens WOD.
Masters Competitors: we have 3 weeks til your Regionals weekend and we will take full advantage of this. Your programming will start tomorrow.
Regionals Athletes: Individual & Team, your programming starts Tuesday.
All Individual Program Design Athletes should have received an email to touch base this week regarding upcoming weeks months and even progressing into 2015.
For those follow Competition Phase Programming on PBP. This week is your "off" week. By off i mean, jump in on some classes. Have some fun! Training will pick back up next Monday, April 7th.
New Clients: who were coming on board for Program Design following the Opens. Please check your email and schedule a call or sit down this week. Your programming will start the 7th as well.

Friday, March 28, 2014

Sat, 032914


A. Power Clean Cluster (TnG) 2.2.2 - climb in cluster to heavy 
B.
@80%
2K easy row
50 T2B
100 double unders
2 miles on AB

Thursday, March 27, 2014

Friday, 032814


A.

B. DB SA Row 4-6 reps x 4-5 sets; rest :30 between sets 
C. Weighted Pullups 7x2. Not max, but heavy weight. 
D1. GHD Back ext (weighted) x 10 reps x 3 sets ; rest :3"
D2. GHD reverse hyper bodyweight with pause at extension. X 10 reps x 3 sets. Rest 1:30-2 min

Tuesday, March 25, 2014

Wed, 032614





am: 
amrap 10 @80% - smooth
3 bar muscle ups
6 KB Swings (70/53)
18 Double Unders
rest 4 
10 min Row @85%

pm: 
A. Clean & Jerk - climb in heavy Singles
B. Power Snatch - climb in heavy TnG Double 
C. 
15 min on AD
:30 hard
:30 coast
+
20 tgu alt arm
+
15 more min on AD

Monday, March 24, 2014

Tuesday, 032514

CrossFit Free sitting in 5th following week 4. Congrats to #freenation


A. OHS - 5.3.1 - build to heavy each
B. OHS - @33X1 3-4 reps x 3-4 sets @65% of A's 1 rep; stability focus 
C. EMOM x 12
odd: 12 Thrusters (95/63)
even: :30 of bar lateral burpees
D. 
@110%
3 min on the clock 
row 500m 
max DB Snatch's (alt arms)  70/50

rest 12-15 min

@110%
3 min on the clock 
500m Row 
max burpee box jump overs (24/20)

rest 12-15 min

@110%
10 cal AB
20 HPC 135/93 (unbroken is key with this)
30 Pullups

Sunday, March 23, 2014

Monday, 032414

oh yes!

Monday: 
14.4
+
Cleans - climb in singles
+
Thrusters - climb to heavy 5 rep

Friday, March 21, 2014

Sat, 032214

Thanx to everyone who came out for 14.4 Friday night. Great time! Great performances by all!

A. Clean + FS + Clean + Jerk
B. Back SqT 5-5-5 @80%
C. @80-85%
30-20-10
AB cal
No push up Burpee box jump 
D. Hspu 5x5 - strict if possible ; deficit (athlete a specific)
E. GHD Weighted Back ext 4x12

Thursday, March 20, 2014

Friday, 032114

A. 

Rest 

B. Back SqT - 5-5-5 @80%
C. 10 min Aeronic recovery Work
D. Some skill work 

Tuesday, March 18, 2014

Wed, 031914

Dan

am
A. EMOM x 10
odd: 10 Wall Balls (20/14 to 10')
Even: 5 Burpees + 5 T2B
B. amrap 10 @80%
1 Wall Walk
10 Goblet Squats (53/35)
10 Burpee Box Jumps (24/20)
1 Rope Climb

pm:
15 min on Rower
:30 hard
:30 coast
into, 
15 min on AD
:30 hard
:30 coast

Monday, March 17, 2014

Tuesday, 031814

Congrats to CFF with the Opens thus far

A. EMOM x 10
Odd: TnG Power Snatch - 3-5 reps; weight ranging 135-155
Even: HSPU - (athlete specific rep range)
B. 750m max effort row
rest a while between B & C
C. 
@110%
300m Row 
20 Thrusters (93/63)
10 C2B
rest 12 min  x 2 

rest 15

@110%
500m Row
30 KB Snatch (53/35) *alt every 5; swing through, don't have to touch ground
15 no push up burpee box jumps (24/20)

Sunday, March 16, 2014

Monday, 031714

Join Redline - Friday night at CrossFit Free. 6p for Opens WOD 14.4 - Everyone welcome!

am: 
3k Row @80%
+
:30 Sprint on AD x 8; rest 2:30

pm:
A. Front Squat - cluster 3.3.3  rest :20 between; climb to heavy
B. EMOM x 10 =  3 Muscle Ups + 5 t2B
C. @Opens WOD Pace - partner up, go head to head!
10 Clean & Jerks @165/113
50 Wall Balls (20/14 to 10')
100 Double Unders
20 Clean & Jerks @135/93
50 Wall Balls
100 Double Unders

Friday, March 14, 2014

Saturday, 031514

Shiloh - working his weaknesses 


Saturday: 
A. Bench Press - build to heavy triple here
B. DB Seated Strict Press: 5x5 ascending
C. 10 rds of "cindy" @80%
D. 10 min Row Recovery; loosen that back up. 
E. Mobility. recover back 

Thursday, March 13, 2014

Friday, 031414

A.


REST and recovery back a bit. . then,

B. Bench Press - climb to heavy 5, with 1 sec pause on chest
C. Strict DB Press (seated) 5x5; ascending
D. 10 min recovery Row @Z1

Wednesday, March 12, 2014

Thursday, 031314


Rest / Recovery Day 

Line up your plans and partners for 14.3 tomorrow!

Tuesday, March 11, 2014

Wed, 031214

Maddie

A. 5x5 HSPU; strict . 
*if 5 strict is hard, lower. This is just to prep shoulders for this motion
B. 500m Row x 5; rest 4 minutes @ pace (athlete specific)

pm C. 25 min AD 
:30 @80%
:30 coast

Monday, March 10, 2014

Tuesday, 031114

Amy Richardson - Congrats on her 33rd placing on Opens WOD 14.2 in the Northeast

am: 
A. Back Squat - 3.2.1-  heavy in each, max isn't the focus; just some volume with decent weight 
B 12 min amrap @80
300m Row
20 Double Unders
10 cal AB
B. Light TGU KB Work - 20 reps, alternating arms 

pm: 
@110%
25 Thrusters (95/63)
200m Row
15 KB Swings (70/53)
10 burpees

rest 15 min

@110%
35 UB Wall Balls (20/14) to 10'
250m Row
15 Box Jumps (24/20)
5 Muscle Ups (unbroken) *if not, then do your max set and stop. If none, cancel out. Work MU later or before. 

rest 15 min 

amrap 5 @80%
10 T2B
5 Burpees
20'm Shuttle Run

Sunday, March 9, 2014

Monday, 031014

Bill Malcomb @ ECC

A. Opens WOD 14.2
rest
B. Scap & Shoulder Assistant Work
C. 
:30 on @80%
:30 on Coast
x 15 min on AD
D. 7 min Recovery Row @Z1

Friday, March 7, 2014

Sat, 030814

A. Clean - heavy triple and heavy single. NOT tnG on triple. 
B. Zombie SqT - heavy triple with 2 sec pause In Hole
C. 
Amrap 10 @80%
5 burpees touches 
10 box jumps 24/20
15 AbMat 
D. 20-30 min AD/AB flush @70-80%
E. Mobilize / strategize for 14.2 redo Monday

Check out PBP group on FB for vlog on 14.2

Thursday, March 6, 2014

Friday, 030714


Am:
:25 @95% on AD; rest 3 min x 6
+
500m Row @85% x 2; rest 3 min
+
OHS Positional Work / Scap Work

Pm:
Warm Up for 14.2
500m Row @75%
500m Row @85%
250m Row @95%
250m Row @ 60%
+
3 rds 
10 OHS barbell 
10 KB Rows (light) * one in each hand 
+
3 min on AD
:30 on @95
:30 on @50
+
Climb in OHS weight to your weight, 
Few sets of 5 C2B. 
+
Mobility

A. 14.2
Rest 10-15 min 
B. Back Squat - build to heavy triple for the day 
C. 5 min of scap Work 
D. 10 min Row @Z1

"GET COMFORTABLE BEING UNCOMFORTABLE"

“Get comfortable being uncomfortable.”


I found myself saying this a lot the last few years. It was said to me many years ago and simply stuck with me. With the Opens upon us I found myself using it more often.  The phrase is simple and straight forward much like the opens.

 With 14.1 behind us, the buzz is now on 14.2 Not that I want to focus on the past, but thinking back to 14.1; we saw a lot of negative reactions once it was announced. By no means am I implying these reactions weren’t valid based on the individual, but (as stated then and sticking with it now) what’s the point? The workout is the workout. Bottom-line, you are doing it, one way or the other; as are we all!
What we keep finding is those who instantly view the workout from this negative standpoint have a much harder initial barrier to break before being able to mentally prepare and get ready to attack the workout. This is where the phrase should kick in.

When I say “get comfortable being uncomfortable” to our athletes, it means just that. You’re taking part in the sport of CrossFit- constantly varied, high intensity, and functional movement. Nowhere is “comfortable” or “easy” mentioned. I understand the feeling that will come over you at some point in the workout-you hit that wall; breathing is rapid, lungs burning, muscles screaming, the weight increasingly becoming heavier with each round… but this is it! This is what we train for every day. To be able to push through that wall—to be comfortable with all that is causing discomfort.  To some this makes perfect sense and has been a phrase they hold on to, maybe even repeat as a mantra. For others, the ones whose initial reaction is negative; they haven’t found that point yet of which they can simply keep calm and continue on at that very moment where that wall is approaching; slowing down, dropping the bar and stepping back simply seems easier. My assumption is that instead of mentally preparing for those 10 minutes of hell, they had an additional obstacle to overcome. One that deals with expectations, performance anxiety, and self-doubt.

“Aint nobody got time for that!”

 Nothing about these workouts is “comfortable” for ANYONE-not even upwards of the highest athletes. They simply have higher scores, but 10 minutes of redline is 10 minutes of redline- whether you complete 3 rounds or 10. As long as you drop to the floor in exhaustion when that clock indicates time is up- you should be happy. But we found that not to be the case.

GET COMFORTABLE BEING UNCOMFORTABLE.- say it with me.

I believe this phrase is VERY fitting for what we do in CrossFit, but honestly, could be used in most aspects of life. Sometimes things suck. Sometimes things are VERY shitty and we simply have to be ok with it. If we coward up, turn our backs, shy away; we generally get nowhere. Sometimes, you have just have to be comfortable with things getting worse before they get better; push through and keep that positive outlook. Whether it’s a few minutes during a 5 min AMRAP, or, the last week or months in real life. Either way, the circumstance is irrelevant. Get comfortable, being uncomfortable . . . and your ability to overcome obstacles, think clearer, adapt and overcome will become much greater.

Wednesday, March 5, 2014

Thursday, 030614


A.1 Recovery methods; whether you see P.T for "sticky" points, A.R.T, message, chiropractor. Put in the time with your person to keep your body working. Don't wait till you feel something
A.2 Prepare meals for training week. Line up your nutrition just like you line up your training.
A.3 Take 30 minutes today and do mobility work. Look on mobilitywod.com if you need to get some pointers.
A.4 Move around for 30-40 minutes today - do something new, keep the brain fresh.

Join us at CFF tonight; 8pm - as we watch the Opens Announcement together. 

Tuesday, March 4, 2014

Wed, 030514

Congrats to EC: Noelle, on her top 30 finish in Week 1 

***at some point today; add in OHS positional work. Maybe few sets of 10 @ lighter weight. Just get this movement in. 

am:
 :30 on @85%
:30 on Coast
x 30 min on AD/AB

pm:
A. Clean & Jerk - climb to heavy single 
B. 
AMRAP 14 @80%
350m Row
10 T2B
15 KB Swings (53/35)
10 Cal AB

Rest 6 min 

AMRAP 6 @80
5 cal AB
10 HPC (95/63)
5 S to Oh
10 burpees 

Monday, March 3, 2014

Tuesday, 030414

EC: Noelle Surette with big first week! Proud of her

am: wake up body, some cyclical work; sprint work etc. spend 30 min ; waking up body and some focused mobility 

pm: 
A1. Deadlift -  5-5-5-5 @55-60%: rest :30
A2. Strict HSPU (-2) x 4; rest :1 min
B. 4 x 10 T2B; AFAP ; rest accordingly
C. @110% - UB is the key/goal with this; adjust accordingly
400m Row
30 Wall Balls (20/14 to 10')
20 KB Swings (53/35)
10 Front Squats (155/103)
5/4 Bar Muscle Ups

rest 15 min x 2

Sunday, March 2, 2014

Monday, 030314




Steve Fluet; going after The Games this year in the 55-59 Masters Division

A. Front SqT - 4 x 5; EMOM @70-75%
B. Push Press / Push Jerk Complex : 3 Push Press + 2 Push Jerk; build in heavy single in complex;  in 12 minutes
C. 
4 min of SqT Clean to Overhead 155/103
rest :30
2 min of burpee Touches
rest :30 
4 min AMRAP 
ladder 1/1,2/2,3/3,4/4 etc
Muscle Up
Burpee Box Jump (30/24)