Wednesday, May 28, 2014

Thursday, 052914

Good luck to the Mighty Munchkins this weekend at Regionals! 

A. Snatch + OHS x 3 reps: build to max here
B. every :90 perform a C & J, climbing til max ; starting at 155/103; climbing by 20# then 10# as you approach heavy stuff (per athlete)
C1. Strict HSPU x 3-5 reps x 7 sets; rest 2 min
C2. Strict Pullups x 3-5 reps x 7 sets; rest 2 min
D. 
3 min 
amrap sat clean thrusters 155/103
rest 3 
3 min 
max double unders
rest 3 
3 min 
max muscle ups 
*scale to 3 c2b / 3 ring dips, amrap if can't do MU
rest 3 
3 min 
max burpee touch's 

Monday, May 26, 2014

Tuesday, 052714


A. Snatch - 3 position : Hip + Below Knee + Floor (Not TnG, reset hips); build to max 
B. OH Walking Lunge - max weight for 18 steps  (alternating legs)
C. MAP
amrap 10 @80%
250m Row 
200m Run 
15 box Jump overs 
rest 4
amrap 8 @85%
5 TnG Power Cleans (185/123)
3 Shoulder to Overhead ^
10 cal AD
rest 3 
amrap 6 @90%
20 Double Unders
10 T2B
10m HS Walk

Sunday, May 25, 2014

Monday, 052614


*Programming here on out, will be (MOSTLY) based on single session days. As vast majority is incorporating it this way. Individual Programming obviously being a route, but not do able for some financially. Now, I will be offering "weakness focus individual programming". Will be much cheaper per month, to stack on top of the normal Competition Phase programming. This will be based on individuals schedules and days/times per week etc.  If interested, message in  BP at CrossFitFree.com 

A. "Murph" 
B. Back Squat - climb to heavy double and single in < 15 min 
C. Push Press - build to heavy Double 

Friday, May 23, 2014

Saturday, 052414

Juan-ald 

A. Burpee Bounding Obstacle Course Relays 
B. Snatch; build to 1RM 
C. Hang Clean + Jerk : 1RM
D. Front Squat - 2RM
E. top of every 3 min, run 400m (faster pace than prior)
F. 10-15 of upper gymnastics Weakness Focus
G. 10 min of Light TGU work ; stability focus
H. DB SA Row - HEAVY  sets per side, x 5 each side; rest :30 between arms 

Thursday, May 22, 2014

Friday, 052314

Growing the Weightlifting here in the Northeast, One night at a time!

1-2 Sessions
A. Push Press - 10RM  + 1x10@90%
B. Snatch Grip DL - 5RM + 1x5@90%
C. EMOM x 20
Odd: 3-4 Muscle Ups
Even: 3 TnG SqT Clean Thrusters ; ascending in weight 
D. Row
500m Row x 8; rest 3 min between @90% (sustainable - per athlete)
Men - shoot for 1:39-1:42  Woman- shoot for 1:50-1:53
E. Accumulate 2 min of L-Sit Holds (your choice of progression)
F. GHD Weighted Situps 4 x 15

Wednesday, May 21, 2014

Thursday, 052214

Chase Smith 

1st: 
A. Hang Power Snatch + TnG Power Snatch + Hang SqT Snatch + TnG SqT Snatch + OHS; build 
B. Power Clean + Split Jerk x 2 - EMOM x 6 @ 70%
C. Bench Press - 5RM + 1x5@90%
D. 10 min Recovery Row 

2nd: 
A1. Weighted Pullup - Heavy Double x 5 sets; ascending - rest none
A2. 7 Strict Pushups x 5 , 2 sec pause at bottom (stay tight); rest 2:30-3 min
B. EMOM x 12 
Odd: 12 calorie Row 
Even: 10 lateral burpees over rower 
C. 5 rds @80%
10/7 C2B Pullups
20 Double Unders   
D. 3RM TGU - each arm 

Tuesday, May 20, 2014

Wed, 052114

CrossFit Free Kids at CF Milford Kids competition

Rest / Recovery Day 

Weightlifting Wed  


Monday, May 19, 2014

Tuesday, 052014


1st Session: 
A.  Fwd Bounding - 4 Jump 
B1. Deadlift - 5.4.3.2.1 *not climbing above 90% on the single. ; rest none 
B2. Weighted Ring Dips- heavy 3 rep x 5 sets; rest 2-2:30
C. DB SA Row 8-10 reps x 5 sets; rest:15 between arms

2nd: 
A. Front Rack - 40-50' Walk (as heavy as possible)
B. 5 min clock 
40 burpees
amrap strict pullups 
C. MAP - mixed modality training 
amrap 12 @85% - sustainable rounds
30' HS walk *scale per athlete depending on skill level 
10 Power Cleans (95/63)
12 alt front rack lunges 
rest 5 min 
amrap 8 @90%
10 KB Swings (70)
10 Box Jumps (24/20)
5 TnG Clean & Jerks (135/93)
rest 3 min
3 min max calories on Rower 

Sunday, May 18, 2014

Monday, 051914

CFNE vs CFF - Team Training for 2014 Regionals

1-2 Sessions: 
Pre - or AM 
A. :25 sprint on AD x 5; rest 2:30 between 
B. OHS Tempo Work 
C. LIGHT TGU alt arms

A. Snatch - climb to heavy single in 12-15 minutes
B. Hang Clean + Jerk - build to heavy double (lower if possible on first jerk to go right to hang)
C. Back SqT - build to 5RM
D. 
21 Strict HSPU
21 KB SqT Cleans (53/35)
200m Run
15 Strict HSPU
15 KB SqT Cleans
400m Run 
9 Strict HSPU
9 KB SqT Cleans 
600m Run 

Saturday, May 17, 2014

Sunday, 051814

New Site launching soon. PBP will be the programming aspect to CAP!  Stay tuned. 

Rest / recovery Day

Friday, May 16, 2014

Saturday, 051714

Shiloh making the CF Maintsite Page!



A. top of every 3 minutes, run 400m @AE ; x 8 rds
B. OHS - build to 5 rep at 33X1 Tempo 
C. EMOM x 18
Odd: 3-5 Muscle Ups 
Even: :30 sprint on AD
D. 5 rds - climbing weight each round *weights below 
5 Hang Power Cleans
5 Front Squat 
5 Shoulder to Overhead 
(135/93-155/103-165/113-175/118-185/123)
E. :20 HS hold x 8; rest accordingly 













Thursday, May 15, 2014

Friday, 051614



A. PC - build to 1RM
rest 5 minutes
B. 8 min AMRAP at 90% of A
C. 300m Power Sprints 
x 10 on Rower; rest 5/1
* Power here, maintain high AE %
D. 5 rds 
15 GHD Situps
20 Band Scap Squeezes 
3 TGU each arm (light)*speed stability focus

Wednesday, May 14, 2014

Thursday, 051514




1st. 
A. EMOM x 8 
SqT Snatch + 2-3 OHS @70-75% of 1RM Snatch
B. SqT Clean + Push Jerk x 2 - build to max 
C. EMOM x 10 
20 Double Unders + 10/7 C2B 

2nd session: 
A. Bench Press - 5RM + 1x5@90% of A 
B. 3 rounds increasing intensity each round
70 double unders
20 hang power cleans @ 95/63#
20 burpees over barbell
20 box jumps, 24/20”
20 wall ball, 20/14#
rest 5 minutes bt. rounds 
+
DB SA Row 8-10 Reps x 4 sets each side; HIGH PULL ON THESE, with twist at top. 

Tuesday, May 13, 2014

Wed, 051414



 Recovery Day: Yoga / Massage / Mobility / A.R.T / Nutritional Planning / Partner Training Planning 

Weightlifting Wed kicks off at 7:30p

Monday, May 12, 2014

Tuesday, 051314

Tory and EC; JP - prep'n for Regionals

1st Session
A. Double Lateral Bound; establish max height here for future purposes. 
B. Clean Pull - 3 positional Pull w/ 2sec pause each position; goal is to climb to 103-105% maintain back position; shoulder position etc. 
C. Rack Pull 5.4.3.2.1 (at knee, straps allowed and whatever grip) *not max weights here; beginning progressions to building
D. 10 min Row @Z1

2nd Session: 
A. 60' yoke Walk ; building on this if new movement 
B. MAP Session @80
amrap 10
5 Strict Pullups
10 Box Jumps (24/20) step down 
20 Double Unders 
rest 4 min 
amrap 10
400m Run, 
then amrap of, 
10 T2B 
10 Ring Dips 
30' burpee broad jump
C. Reverse Hyper Work / Weighted GHD Back Ext / Good Morning - assistance work 

Sunday, May 11, 2014

Monday, 051214

For those interested in weekly layout for this Phase 

1-2 Sessions 
A. Snatch - 1.1.1 cluster ; build to max - rest :10 between reps 
B. Clean + Hang Clean + Jerk ; build to max 
C. Back SqT - 3.3.3 cluster ; rest :10 between reps; build to max 
D1. Strict HSPU 5-5-5-5; (deficit / weight - athlete specific); rest none
D2. Banded Shoulder Distraction :30 each side; rest 3 minutes 
E. EMOM x 10
odd: 12 calories on rower 
even: 15 of Wall Balls
F. 20 TGU - lighter side; focus on stability and positions 

*Snatch / Clean: these SHOULD be Squat versions of the movements. If, that is enormous weakness and the POWER version moves more weight, today is the day to do that. Now, that means the focus and priority needs to be on getting under barbells and improving on that. Late in week when we hit % work, you MUST SqT these if this is general issue for you. Beginning of the year....use this to improve your game and build! 

Friday, May 9, 2014

Saturday, 051014

CFF Fan Shirts are on their way!

A. Snatch Climb to heavy single
B. Clean and Jerk climb to heavy single
C. Front Squat - 2RM
D. Strict HSPU - 30 AFAP
E. 
1k Row 
100 DU
25 CAL AB
100 DU
1k Row 
+
Gymnastics weakness added work 

Thursday, May 8, 2014

Friday, 050914




A. Clean from hip - 5RM for the day + 90% for 1x5
B. Deadlift - CG Deadlift - 10RM 
C. 2 rds @80%
20 cal AB
30 KB Swings (70/53)
40 burpees
50 double unders 
D. DB SA Row 8 reps per side x 5 sets each side. heavy; ascending if need be 
E. Reverse Hyper Work 

Wednesday, May 7, 2014

Thursday, 050814

Complete Athletic Performance & Redline Gear bring you an Athlete Camp in August; hosted at CrossFit Free. Stay tuned! 

A. Push Press - 5 x 10 @90% of Mondays 10RM
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
*deeper than last week if possible  
D1. DB Strict Press (seated) 4-6 reps x 4 sets; rest none
D2. Banded Scap Squeezes 12-15 reps x 4 sets; rest 2-3 min 
E. 
20 SqT Cleans (115/83)
400m Run
15 SqT Cleans 
400m Run 
10 SqT Cleans

Tuesday, May 6, 2014

Monday, May 5, 2014

Tuesday, 050614


am: 
A. Power Snatch; 5RM; not TnG
B. Snatch Grip Deadlift : 10RM 
C. Weighted Pullups : 5x5; ascendeing 
D. 400m Run x 4; rest 1 min in between; AE here  
E. DB Row 4-6 reps each side; rest :30 x 4-5 sets each arm

pm: 
A. 
1k Row 
10 Rope Climbs 
500m Row 
20 Muscle Ups
250 Row 
30 C2B Pullups

Sunday, May 4, 2014

Monday, 050514

Studs

am: 
A. Push Press - 10RM + 1x10@90
B. Back Squat - 10RM + 1x10@90
C1. Strict HSPU 3.3.3 cluster; rest :10; build in cluster; appropriate height/weight etc
C2. Band Shoulder Stretch :30 each side; with each working set above; rest 3-4 minutes
D. 7 min recovery Row @Z1

pm: 
5 rds @80%
5 tnG SqT Cleans (135-155/93-108)
10 T2B 
20 Double Unders 
+
10 min of TGU Recovery Work 
+
10 min of Scap work/ rehab 

Friday, May 2, 2014

Sat, 050214



A. Snatch Climb to heavy single
B. Clean and Jerk climb to heavy single
C. Front Squat - 2RM
D. Strict HSPU - 2.2.2 x 5; rest :20 between. Appropriate height / weight for rep scheme 
E. 30 min aerobic session 

Thursday, May 1, 2014

Friday, 050214

One of CrossFit Free's Team from Spring Cup 

A. Clean - hip - 5RM 
B. CG Deadlift -10RM (straps allowed)
C. 1k Row Repeats x 5; rest 3 min between; sustainable AE pace 
D. 10 min scap work 
E. 20 min recovery