Friday, February 28, 2014

Sat, 022914

*if doing Opens WOD Monday
A. Front Squat - build to heavy triple, but NOT max 
B. amrap 10 @80
250m Row
20 walking lunges
15 GHD Situps
rest 3
5 min on AD @80%
rest 3
7 min Recovery Row @Z1

*If doing Opens WOD Sunday
A. 2k Row - first 500m @70%, second 500 @80, 3rd at 85%, 250m @90, 150m @95, 100m at Z1
B. :20 @90% on AD; rest 2:30, x 5
C. 3 rds
10 Muscle Snatch (barbell)
10 Double Unders
20m Shuttle Relay 
D. 10 TGU - lightweight; alt arms
E. Mobility - foam rolling, recover 

Friday, 022814


Am session : 
3-4 x 500m row @80-85% ; rest 3-4 min between 

Warmup prior to 14.1 in PM
2k Row 
- first 250m @70
500m @75
500m@80
250m @85
250m @90
250m @95
+followers by
Emom x 10
Odd: 15 Double Unders 
Even: 5 power Snatch's (ur weight)
+
5 min in AB @70%
+
Mobility 
*focus on internal rotation of shoulder + thoracic + lots of focus on ankles, calves and hamstrings.

14.1
Followed by....
Back Squat 3x3 @83%
+
DB Row 4-5 sets of 4-6 reps; resting :30 between arms
+
10 min recovery row @Z1


Wednesday, February 26, 2014

Thursday, 022714

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. 

Rest today! Recovery and mentally prepare for tomorrow! 

Tuesday, February 25, 2014

Wed, 022614


A1. Deadlift x 5 @225/153; rest :30
A2. 5 HSPU x 5; rest :30
B. 
amrap 5 @80%
5 c2b
10 box jumps
5 t2b
10 kb swings (53/35)

rest 5

amrap 10 @80%
250m Row
5 Cal AB
5 TnG Clean & Jerks (135/93)

rest 5

amrap 5 @80%
5 HPC (95/63)
5 FS
10 Cal Rower

Monday, February 24, 2014

Tuesday, 022514

am: 
3k row @85-90%
+
Front Squat - with 2 second pause in hole, build to heavy double ; NO Failures

pm:
A. Snatch Cluster 5.5.5 - build to HEAVY in cluster; rest :20; rest 3 min
*no pressouts, think technical, not struggle with shit form
B. OHS :30 of max reps x 4; rest :30 @115/83
C. 
250m Row
20 Wall Balls (20/14 to 10')
15 Kb Swings (70/53)
10 Burpees
5 Muscle Ups (for those who can string these together unbroken)
x 2 rounds; resting 1.5x (work time of rounds 1)

Kellie, 227# FS

Sunday, February 23, 2014

Monday, 022414


am:
A. :30 on HARD :30 on EASY x 15 min on Rower
rest 5-10
C. Back Squat 3x5@75%
D. Recovery 

pm:
A. Hang Clean + TnG Clean - build to heavy single
B. 
21 C2b pull ups
9 thrusters @ 105/73
15 C2B pull ups
15 thrusters @ 105/73
9 C2B pull ups
21 thrusters @ 105/73

Friday, February 21, 2014

Saturday - Comp Training Day


Team Comp Training
A. 1RM SqT Clean Thruster *regionals standards - catch, feet can't move. No thruster jerk
B. AMRAP 5 - opens wod 11.3 - SqT Clean Thruster / SqT clean & jerk (165/110)
C. W/ time cap:
10 Muscle Ups 
1k Row
20 HSPU
20 Power Cleans (155/108)
30 c2B
30 Burpees
 40 Box Jumps (24/20)
40 T2B

Thursday, February 20, 2014

Friday, 022014

Team

am: 
A. 
:20 @97% on AB; rest 2:30 x 8
+
3 rds NFT; 80%
2 Muscle Ups
10 Wall Ball (20/14)
20 Double Unders

pm: 
A. Back SqT - with 2 second pause, up to heavy Triple 
B. 
30 Muscle Ups
200 Double Unders
100 Wall Balls (20/14)

Wednesday, February 19, 2014

Thursday, 021914

Future of CrossFit - Future Games Competitor

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.



Tuesday, February 18, 2014

Wed, 021814




am:

amrap 10@85
300m Row
20 Double Unders
10 Box Jumps (24/20)
rest 4
amrap 10@90
6 cal AB
9 Thrusters (115/83)
12 Pullups (c2B for those who can rep these)
rest 4
10 min on AB @80%
+
Light TGU Work & DB Row 



pm:
A. Front Squat - build to 2RM
B. Split Jerk - build to 2RM


Monday, February 17, 2014

Tuesday, 021714


am: 
:30 on HARD
:30 on EASY
x 10 min on Rower 
+
Rehab Scap Work
B. Power Clean - 5 rep TnG : build 

pm: 
A. 
10 T2B
30 Power Cleans 95/63
20 T2B
20 Power Cleans 135/93
30 T2B
10 Power cleans 185/123

rest

B. EMOM x 16
Odd: Strict HSPU (athlete specific)
Even: GHD Situps x 8 reps WEIGHTED

Sunday, February 16, 2014

Monday, 021614


AM
A.  Snatch - climb to heavy double, NOT TnG …then go to 5 x 2 @75%; speed work
B.  50 FS for time @ 75%.. taken from rack
rest 10 minutes
C.  10 minute max cal on AB 

Pm
15 minutes on the clock
50 S2O @ 95/63
60 burpees over barbell
70 kb swings @ 70/53
250 double unders 


Friday, February 14, 2014

Sat, 021414

Good luck to LiveFree Weighifting Athletes competing today at the Atlantic State Championships!


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.


Thursday, February 13, 2014

Friday, 021414


am: 
A. 7 min of burpees - test ; to 6' target

pm:
20 thrusters, 95/63#
10 T2B
20 thrusters, 135/93#
20 T2B
20 thrusters, 155/108#
30 T2B 

Thursday, 021314


A. Back Squat - climb to heavy triple; max isn't the focus
B. 1x AMRAP - Pullups
C. 
30 sec. amrap kb swing, 70#
30 sec. power Clean (115/83)
30 sec. row sprint @ max
rest 6 minutes x 2
+
75 sec. row sprint @ max effort
rest 7 minutes x 2 

Tuesday, February 11, 2014

Wed, 021214

Justin from CF Harpoon

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.


Monday, February 10, 2014

Tuesday, 021114


A. "13.2"
10 min 
5 s to oh (115/73)
10 dl 
15 box jumps (24/20)
B. EMOM x 12
Odd: 5-10 HSPU
Even: 8-12 T2B

Add In; AM OR PM if time
:20 on 95%
:40 on 60%
x 14-18 min on Rower
+
BB Row , 8-10 reps x 4 sets
+
Band Scap Work  

Sunday, February 9, 2014

Monday, 021014


am: 
A.
:30 on @93%
:30 on EASY
x 10 minutes
+
B. Clean & Jerk - climb to heavy TnG Triple in 10 minutes only
+
20 alt TGU; light, focus on stability 

pm:
A. AMRAP 15 - Opens Pace
10 Pullups
10 burpees 
20 Double Unders
D. EMOM x 12
Odd: Muscle Ups (athlete dependent-also dependent on above workout) 
Even: Alt Pistols 8-12

Saturday, February 8, 2014

Sat, 020814

Shiloh working on his L-Sits

Saturday: Rest Day

Team Training - tomorrow at 10a. Join us at CFF

Thursday, February 6, 2014

Friday, 020714



am:
A. Back Squat - build to heavy 5 for the day; Max is not the goal - 15 min ish
B. Jerk - build to heavy five in 10 min
C. Jerk - build to heavy three in 5 minutes
D. 10 min recovery row @60%

pm:
A. 10 min Ladder
Thrusters T2B -1/2 climbing that way 
1/2 2/4 3/6 4/8 5/10 6/12 7/14 8 /16 etc 
rest 5 minutes
B. 10 min to build to 1RM Thruster from the floor

those competing at Earned Competition tomorrow
A. SqT Clean & Jerk - up to 75-80% 
B. 3 rds NFT
300m Row
10 wall Balls
5 Pullups 
*jump down
5 T2B
+
3 rds 
10 Russian KB Swings (53/35)
10 Box jumps (24/20)
5 Burpees
C. 7 min row @60% - recovery 

Tuesday, February 4, 2014

Wed, 020513


1st:
amrap 5 @90%
50 Double Unders 
25 box Jumps (24/20
15 C2B
10 S to Oh (115/83)
rest 3 min
amrap 7 @85%
50 Double Unders
15 Bar lateral burpees
10 S to OH (115/83)
5 burpee box jump overs (24/20)
rest 4
amrap 9 @80%
50 Double Unders
200m Row
10 S to OH (115/83)
15 no push up burpee box jumps (20) 

2nd:
A. EMOM x 12 - 2 tnG SqT Cleans @70-80%; progressing throughout
B. DB SA Row 8-10 Reps x 4 sets each arm
C. 30 min AD @60-70% harder/slower at times: FLUSH 

Monday, February 3, 2014

Tuesday, 020414


A. OHS - build to 3RM @31X1
B. Snatch - TnG 5 Rep 
rest few min; 
C. take 10 minutes to build to heavy single at this point
D.  CFM
3 rds 
10 Deadlift (315/223)
20m Front Rack Walking Lunge (155/108) (10m down, 10m back)
8 Pbar HSPU 

Sunday, February 2, 2014

Monday, 020314


am:
A. 1k Row - TT
rest 6 minutes
B: :30 on Hard on AD + :30 on Easy x 10 min
rest between B & C
C. 5 rds
5 Front Squats (185) floor
10 bar lateral burpees

pm:
A. 7 min AMRAP
15 C&J 115/83
15 C&J 145/98
15 C&J 165/113
15 C&J 185/123
15 C&J 205/133
rest 10 minutes
B. EMOM x 8
OTM: 20 Double Unders + 6-8 C2B
rest 10
C. 3 rds 
500m Row 
25 Kb swings (53/35)
5/4 muscle ups