Monday 4.1.13

Jessa Lemoine

MASTERS & REGIONAL ATHLETES

Recovery Day

GAMES ATHLETES
1.  Snatch
Power Snatch + Squat Snatch, work up to a heavy set.

2.  Front Squat
3RM
10RM

3.  "Kelly"
5 RFT
400m Run
30 BJ, 24/20 - Games standards.
30 Wall Balls, 20/14 - 10' target for both men and women.

"We are what we repeatedly do. Excellence, therefore, is not an act, but a habit" 

- Aristotle

Sunday 3.31.13

Aftermath of 13.4

MASTERS & REGIONAL ATHLETES

Open 13.4
AMRAP 7:
3.6.9....of:
Clean and Jerks, 135/95
TTB

GAMES ATHLETES
Recovery Day.

"Self-pity is easily the most destructive of the nonpharmaceutical narcotics; 

it is addictive, gives momentary pleasure and separates the victim from reality."

- John W. Gardner, President, Carnegie Foundation

Saturday 3.30.13

Montoya.

MASTERS & REGIONAL ATHLETES

13.4 PREP
1.  General Warm up
see the FAQs

2.  Mobility
Shoulder Capsule
Thoracic
Forearms
Posterior Chain

3.  Specific Warm up
Burgener Warm up
3 Power Cleans, 95/65
3 Jerks, 95/65
3 TTB
3 Clean and Jerks, 95/65
3 TTB
3 Clean and Jerks, 135/95
3 TTB
9 Clean and Jerks, 135/95
9 TTB
3 Clean and Jerks, 155/105
3 TTB

GAMES ATHLETES
1.  Power Snatch
3x2

2.  For time
1 mile Run
21 KBS, 70/53
21 Goblet Squats, 70/53 - demo vid.
800m Run
15 KBS
15 Goblet Squats
400m Run
9 KBS
9 Goblet Squats

"The qualities and capacities that are important in running - such factors as will power, 

the ability to apply effort during extreme fatigue and the acceptance of pain - have a 

radiating power that subtly influences one's life."

Jim Fixx

Friday 3.29.13

Kate Schuh.

MASTERS & REGIONAL ATHLETES

Recovery Day

GAMES ATHLETES

1.  Front Squat

1RM

2.  3RFT

500m Row
7 Deads, 315/225
14 Box Jump Overs, 24/20 - must face the box on every jump, don't need to get extension on top of the box.

3.  Not for time - but in as few sets as possible, complete:
75 Hip Extensions
50 GHDSU
25 Ring Rows

"Ever since I was a child I have had this instinctive urge for expansion and growth. 

To me, the function and duty of a quality human being is the sincere and honest

development of one's potential."

- Bruce Lee

Thursday 3.28.13

Go Spealler.

MASTERS & REGIONAL ATHLETES

Open 13.4

AMRAP 7 of:

3.6.9.12...

Clean and Jerk, 135/95

TTB

GAMES ATHLETES

1.  Open 13.4

AMRAP 7 of:

3.6.9.12...

Clean and Jerk, 135/95

TTB

2.  5 RFT:

200m Run

35 Double unders

"Racing takes everything you've got - intellectually, emotionally, physically - 

and then you have to find about 10 percent more and use that too."

- Janet Guthrie

Wednesday 3.27.13

MASTERS & REGIONAL ATHLETES

"PreGame"

2-3 Rounds, not for time of:

1 Power Snatch, 60% of 1RM

2 OHS, 60% of 1RM snatch

3  C2B

4 Wall Balls  

5 Burpees

6 KBS, 70/53

12 Air Squats

24 Double Unders

Rest as desired between rounds.

GAMES ATHLETES

Recovery Day

"Concentration and dedication - the intangibles - are the deciding factors....

between who won and who lost."

- Tom Seaver

Cheryl does yesterday's wod in 10:19.

Tuesday 3.26.13

MASTERS & REGIONAL ATHLETES

1.  Facing Hurdle Hops

6 x 6 jumps

2.  5 RFT:

10 Cleans and Jerks, 135/95

10 Burpee Pull ups - ideally bar height is 8-10" above max reach.

GAMES ATHLETES

1.  Facing Hurdle Hops

6 x 6 jumps

2.  OTM x 6

3 Squat Clean and Jerks, start at 70% of 1rm

3.  5 RFT:

10 Cleans and Jerks, 135/95

10 Burpee Pull ups - ideally bar height is 8-10" above max reach.

4.  4 RFT:

10m HS Walk

10 Pistols (5/side)

"I've had smarter people around me all my life, but I haven't run into one yet that 

can outwork me. And if they can't outwork you, then smarts aren't going to do 

them much good. That's just the way it is. And if you believe that and live by it, 

you'd be surprised at how much fun you can have."

- Woody Hayes

Monday 3.25.13

MASTERS & REGIONAL ATHLETES

RECOVERY DAY

GAMES ATHLETES

1.  Power Snatch

5 x 5, TnG Climbing

2.  Run

8 x 400m, on the 3 minute

Attempt to hold all efforts within 5 seconds of each other.  Record times for all 8 rounds.  

3.  5 Supersets:

7 L-Pull ups

7 GHR

“If you want to know your past - look into your present conditions. 

If you want to know your future - look into your present actions.”

- Chinese Proverb

Sunday 3.24.13

MASTERS & REGIONAL ATHLETES

Open 13.3

AMRAP 12

150 Wall Balls, 20/14

90 Double Unders

30 Muscle ups

GAMES ATHLETES

Recovery Day.

"Hold yourself responsible for a higher standard than anyone else expects of you. 
Never excuse yourself."

-Henry Ward Beecher

Saturday 3.23.13

Speal has been in town this week.  Good times.  

MASTERS & REGIONALS ATHLETES
"PreGame"
4 rounds NOT for time:
10 Wall Balls
20 Double unders
2 Muscle ups
Rest 1 minute between rounds.

GAMES ATHLETES
1. 3 RFT: 
10 Power Cleans, 135/95
10 Ring Dips
10 Deadlifts, 225/155
10 HSPU
10 Burpees

2.  6 rounds of:
200m Run, on the 1:30
record times for all six rounds.

"Attempt easy tasks as if they were difficult, 

and difficult as if they were easy; 

in the one case that confidence may not fall asleep, 

in the other that it may not be dismayed."

Baltasar Gracian

Friday 3.22.13

Heather

MASTERS & REGIONAL ATHLETES
Recovery Day.

GAMES ATHLETES
1.  3 Position Hang Power Clean
5 sets of 1 Power Clean from High Hang + Hang + Below Knee
Each set is three reps from the:
High Hang - pockets
Hang - mid thigh
Below Knee - not the ground
No dropping between reps.  Each position should be easily distinguishable from the other.
Post scores for all five sets.

2.  "Saucy Little Bunny"
3 RFT:
30 HR Push ups
30 Cal Row
30 KBS, 70/53

3.  3 Giant Sets of:
20 GHDSU
20 Hip Extensions
20 Band Pull a parts

"Learn the mechanics of fundamental movements; establish a consistent pattern of practicing these same movements, and, only then, ratchet up the intensity of workouts incorporating these movements. "Mechanics," then "Consistency," and then "Intensity" 

- this is the key to effective implementation of CrossFit programming."

-Greg Glassman

Thursday 3.21.13

Pat S.

ALL ATHLETES
Open 13.3
AMRAP 12
150 Wall Balls, 20/14 - women to 9' target.
90 Double unders
30 Muscle ups
Be sure to record tie breaker times.

"Once you are physically capable of winning a gold medal, the rest is 90 percent mental."

- Paul Johnson

Wednesday 3.20.13

Mike Burnes

MASTERS & REGIONAL ATHLETES

"PreGame"

2-3 Rounds, not for time of:

1 Power Snatch, 60% of 1RM

2 OHS, 60% of 1RM snatch

3  C2B

4 Wall Balls  

5 Burpees

6 KBS, 70/53

12 Air Squats

24 Double Unders

Rest as desired between rounds.

GAMES ATHLETES

Recovery Day

"Endurance, stamina, strength, and flexibility are developed through training.

Coordination, agility, balance, and accuracy are developed through practice. 

Power and speed have equal requirements for training and practice."

- Coach Glassman

Tuesday 3.19.13

ALL ATHLETES
1.  Hang Power Clean
1 RM

2.  5 RFT:
20 Burpees
15 Hang Power Cleans, 135/95
400m Row

3. Hip Extensions
3 x 30, not for time

"Our emphasis on skill development is integral to our charter of optimizing work capacity."

- Greg Glassman

Monday 3.18.13

MASTERS AND REGIONAL ATHLETES

Recovery Day

GAMES ATHLETES

1.  Overhead Squats

5 x 5 OTM, climbing to a heavy (not max) weight.  These can be taken from a rack.

1.  AMRAP 20:

10 Thrusters, 115, 80

10 C2B*

* Not many Games athletes trained on Saturday, but if you are one of the few who completed "Big Games Helen" - sub TTB for C2B.

3.  GHDSU

3x25 reps, not for time.

"The overhead squat is to midline control, stability, and balance 
what the clean and snatch are to power - unsurpassed."

- Greg Glassman.

Sunday 3.17.13

MASTERS & REGIONAL ATHLETES

Open 13.2

Your warm up should be yesterday's training.  General warm-up followed by Movement Prep.  Then warm up to the working weight while intermixing Box Jumps or Steps ups.

GAMES ATHLETES

Rest Day

“An invincible determination can accomplish almost anything and 

in this lies the great distinction between great men and little men.”

-Thomas Fuller

Saturday 3.16.13

MASTERS & REGIONAL ATHLETES

You know the challenge ahead of you tomorrow - get more reps than Thursday.

Today is about priming your mind and body so you are at the top of you game tomorrow.  Here is what you want to do today; Get moving and warm, prep the body with some good movement patterns and then couple quick aerobic bursts to expand your lungs.  

1.  General Warm up
2-3 rounds of the General warm-up listed in the FAQs.  Include shoulder, hip and ankle mobility.

2. 13.2 Movement Prep, demo vid.
10 Arm Circles, each direction
10 Trunk Twists
10 Two-handed touch downs
10 Reverse Lunge Reach
10 Sumo Squats
10 Mini Hops
10 Front to back Hops
10 Box Jumps, 12/10" (half the RX height)

3.  13.2 WOD Prep
Walk through two rounds of:
2 Push Press, 65/45
4 Deads, 65/45
6 Box Jumps

rest about 2 minutes

Walk through two rounds of:
2 Push Press, 95/65
4 Deads, 95/65
6 Box Jumps

rest about 2 minutes


Walk through two rounds of:
2 Push Press, 115/75
4 Deads, 115/75
6 Box Jumps


GAMES ATHLETES
"Games Big Helen"
1200m Run
63 KBS, 53/35
36 Pull ups
800m Run
42 KBS
24 Pull ups
400m Run
21 KBS
12 Pull ups

"Do not let what you cannot do interfere with what you can do."

- John Wooden

Friday 3.15.13

Alex, Barousse, Taylor

MASTERS & REGIONAL ATHLETES

1.  Row

3 x 300m, rest as needed

GAMES ATHLETES

1.  Back Squat

5 x 3, across 

2.  3 RFT

20 Front Squats, 135/95

20 Burpees

20 TTB

3.  Cash Out

3 Rounds, not for time

600m Run or Row, based on greatest weakness.

30 Hip Extensions

15 L-Pull ups

"Squat, Jump, Throw, Lift."

- Greg Glassman

Thursday 3.14.13

Cheree Blacker, from Valley CrossFit, doing 13.1 seven months pregnant.  

Check out the hole in the mats for her belly.

Photo courtesy of Ping Nepo.

ALL ATHLETES

"Open 13.2"

AMRAP 10:

5 S2O, 115/75

10 Deads, 115/75

15 BJ, 24/20

"The man who can drive himself further once the effort gets painful 

is the man who will win."

- Roger Bannister

Box Seminar

Business of Excellence (B.O.X.) Seminar

CrossFit Flagstaff - April 13, 2013

I'm psyched to be heading to the South West to present the BOX Seminar and share what I've learned about creating a world-class affiliate.   Running a successful Affiliate, and helping others do the same, is every bit a passion of mine as coaching athletes to the Games.

I opened my affiliate six years ago, and my story is the same as most other new affiliates; next to no clients, no money, working 16-hour days and nervous about my future.  Since then, using the practices I present in this seminar, my affiliate has grown to over 400 members, over $1 million a year in revenue, six full-time coaches that make between $40-90K, and individuals and teams in the Games every year.

I am very proud of the fact that this Seminar has had an immediate positive impact on those that have attended.  The "best practices" I explain are straightforward and have a direct impact on Affiliates.  Unlike other business seminars, the BOX Seminar is not about magic-pill marketing, systemizing, understanding tax laws, or maximizing profits by analyzing balance sheets.  As CrossFit Affiliates we have unique opportunities that other business don't have.  This Seminar is about the identifying those opportunities and explaining the best practices that maximize our potential as CrossFit Affiliates.  

To find out more about these Seminars go to BoxSeminar.com

I hope you can join me in Flagstaff.  

Best,

Ben

Wednesday 3.13.13

Deb Evans.

MASTERS & REGIONAL ATHLETES

"PreGame"

2-3 Rounds, not for time of:

1 Power Snatch, 60% of 1RM

2 OHS, 60% of 1RM snatch

3  C2B

4 Wall Balls  

5 BJ, 24/20

6 KBS, 70/53

10 GHD Sit ups

15 Hip Ext

30 Double Unders

Rest as desired between rounds.

GAMES ATHLETES
Rest Day

"If a workout involves squatting, throwing, and climbing, in a single high intensity effort, it's CrossFit. Similarly, if a workout has you pole-vaulting across a mote of crocodiles, scaling a castle wall, and wrestling dragons, this too is CrossFit. If it looks like CrossFit, it's CrossFit."

- Greg Glassman

Tuesday 3.12.11

Tadpole.

ALL ATHLETES

1.  Pro Agility Shuttle

3 max effort attempts at the 5-10-5 shuttle. - Demo video.

Sprint 5 yards - 10 yards - 5 yards as fast as possible.  
Start with one hand on the starting line.  Your hand (not feet) must make contact with the end lines.  Must cut off of different feet at each turn around.  
Elite times are comparable to top "40" times under 4.3 is elite, 4.9 is moderate, and 5.4 is slow. 
Report your best score.

2.  Hang Power Clean

5RM

3.  3RFT:

800m Run

40 meter 1-arm Dumbbell Overhead Walking Lunge, 55/35 - 20 meters each arm.

4.  Ring Routine

Not for time, in as few sets as possible complete 10 reps of:
Strict Muscle up + L-sit + Handstand push-up
Complete a MU.  Once on top of the rings perform a L-sit, then tuck your knees and work yourself into an inverted position, then press into a HSPU.  Return under control to below the rings and continue. 

"Don't let the enormity of the challenge deter your trying! Make a serious attempt at each

challenge and record the result. Save for late comparison. If you cannot do a muscle-up,

try anyway; the struggle is more important than the accomplishment."

-Greg Glassman

Monday 3.11.13

MASTERS & REGIONAL ATHLETES

Rest Day

GAMES ATHLETES

1.  Lateral Bounds - demo vid.

6 x 4 - choose a challenging but very doable height.

2.  Squat Series

Overhead Squat, 3x2

Front Squat, 3x2

Back Squat, 3x2

Warm up, then complete the 9 sets of 2.  You must increase the weight every set and cannot do extra reps between movements.

3.  4 RFT:

5 Power Cleans, 185/135

5 Front Squats, 185/135

5 Jerks, 185/135

5 Muscle ups

"No successful strength and conditioning program has anywhere ever been derived from scientific principles. 

Those claiming efficacy or legitimacy on the basis of theories they've either invented or corralled to explain their programming are guilty of fraud. Programming derives from clinical practice and can only be justified or legitimized by the results of that practice."

- Greg Glassman

Sunday 3.10.13

MASTERS & REGIONAL ATHLETES

Open 13.1

Your warm up should be a paired down version of yesterday's training.  General warm-up, followed by Snatch work up to the goal weight, and a few burpees to target.

GAMES ATHLETES

Rest Day

"There isn't a person anywhere that isn't capable of doing 

more than he thinks he can." 

-Henry Ford

Saturday 3.9.13

CFNE Bro-fest

MASTERS & REGIONAL ATHLETES

You know the challenge ahead of you tomorrow - get more reps than Thursday.

Today is about priming your mind and body so you are at the top of you game tomorrow.  Here is what you want to do today; Get moving and warm, prep the body with some good movement patterns and then couple quick aerobic bursts to expand your lungs.  

1.  Warm up

Go through 3 rounds of the General Warm-up in the FAQs.

2.  Snatch

A.  Burgner Warm up

B.  1 x 5 TnG Power Snatch, 75/45

C.  1 x 3 TnG Power Snatch, 135/75

D.  3 x 1 Snatch, 165/100

If you need to take some smaller jumps that's ok, but no more than one rep at each weight.

3.  Burpees

3 x 8 to target, rest as needed between sets.

4.  Row

3 x build ups

flip the screen up.  Start with some easy pulls and take about 30 seconds to build up to a couple hard pulls.  Don't record anything, go by feel.

GAMES ATHLETES

1.  OTM x 5

10 Deads, climbing

2.  3 RFT of "Task Priority FGB":

25 Wall Balls, 20/14

25 SDHP, 75/55

40 Box Jumps, 20" - no pause needed.

40 Push Press, 75/55 - no racks.

15 cals on Rower

1 minute rest between rounds.  

Record times for each round.  If you are able to stay under the 5 mins per round this would approximate to a 435 FGB. 

"If strength at high heart rates is fundamental to your sport then you'd 

best perform your resistance training at high heart rate."

- Greg Glassman

Friday 3.8.12

Conor Murphy.

MASTERS & REGIONAL BOUND ATHLETES
Rest Day 

GAMES ATHLETES
1. Back Squat
3x3, across

2.  For time
20 Thrusters, 135/95
2 Rope Climbs
10 Thrusters, 135/95
1 Rope Climb

3.  3 RFT:
10 Hang Squat Cleans, 185/135
30 HR Push ups

"Blur the distinction between strength training and metabolic conditioning 

for the simple reason that nature's challenges are typically blind to the distinction."

-Greg Glassman

Thursday 3.7.13

Dex Hopkins.

Masters & Regional Bound

OPEN 13.1

Games Bound

Open 13.1

Open 13.1

AMRAP 17

40 Burpees
30 Snatches, 75/45
30 Burpees
30 Snatch, 135/75
20 Burpees
30 Snatch, 165/100
10 burpees
As many Snatches as possible, 210/120

Be sure you understand the tiebreaker system.  Read more here.  Best situation is to video tape your performance.

‎"If you go into anything scared or thinking you're gonna lose, you've already lost. You gotta go in with the attitude that you're going to win, and be successful." 
- Scott Panchik, minutes before winning Open Workout 13.1

Wednesday 3.6.12

GAMES ATHLETES

Rest

MASTERS & REGIONAL ATHLETES

Rest, Goats or PreGame.

Rest

Think more about recovery than rest.  Foam roll, massage, ART, active recovery are all good choices.

Goats

OTM x 10-20

Even minutes:  Goat 1

Odd minutes:  Goat 2

"PreGame"

Complete the suggest General Warm-up in the FAQ, followed by:

2-3 Rounds NOT for time of:

1 Power Snatch + OHS, @ 60% of 1RM PS

2 Muscle up

3 Box Jumps, 24/20"

4 HSPU

5 Wall Ball, 20/14

6 C2B

7 Burpees

30 DU

Rest 2-3 minutes

The idea behind the Rest/Goat/PreGame day is to prime the body for the following days competition.  Nothing you do today should be more than a "walking" pace.  If you feel good, like you want to do more or go faster, that's the idea - don't do more.  Today keep it under wraps.  Tomorrow unleash hell.

WEEKLY OPEN SCHEDULE
Proposed schedule for Masters and those pushing to make Regionals.
This is it!  If you don't perform well in the Open your season is over.  Your goal is to do everything in your power to maximize your scores in the 5-week Open.  That means doing the workouts multiple times, taking extra rest days and practicing the movements instead of training.  
Monday:  Rest
Tuesday:  Training - cut back the volume if needed.
Wednesday:  Pregame, Goat work, or Rest
Thursday:  OPEN WOD
Friday:  Rest
Saturday:  Pregame
Sunday:  OPEN WOD

Proposed schedule for Games level athlete.
Those that are top 10 in their region and are in no fear of not qualifying for Regionals should train through the Open.  You have bigger fish to fry and need to get fitter over these next five weeks by training - not competing.  There a more than one Only do the Open WODs once per week and don't get caught up in your standings during the Open unless you fall out of the top 20 in your region.

Monday:  Training
Tuesday:  Training
Wednesday:  Rest
Thursday:  OPEN WOD (+training)
Friday:  Training
Saturday:  Training
Sunday:  Rest

Both of these are proposed schedules, and what I will be programming on this site.  If they don't work with your work, family or Affilate schedule amend them as needed.

Tuesday 3.5.12

Max.

1.  Snatch Complex

Snatch Pull + Squat Snatch

2.  10 RFT:

250m Row

5 OHS, 185/135 - from the ground, no racks.

3.  3 Giant Sets of:

5 L-Pull ups

10 Strict Ring Dips

15 Back and Hip Extensions

"The overhead squat is the ultimate core exercise, the heart of the snatch, 

and peerless in developing effective athletic movement.

This functional gem trains for efficient transfer of energy from large to small body parts the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.

The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability."

-Greg Glassman

Monday 3.4.12

Bushey.

1.  Complex

Power Clean + Push Jerk + Split Jerk, work up to a heavy set.

2.  AMRAP 10:

6 Deads, 275/185

6 HSPU, 6" deficit

3.  3 Giant Sets of:

Beasts:

6 muscle ups

9 TTB

12 Burpees

15 Band Pull aparts

Ninjas:

6 Bench Press

9 Good mornings

12 DB Shoulder Press

15 Band Pull Aparts 

-you choose weights

CrossFit Manifesto:

Regimens built from functional exercises at high intensity and constantly varied structure -

Produce a superior cardiorespiratory adaptation

Are essential to fitness and health

Constitute the most effective rehabilitation from injury

Comprise the only truly safe protocols

Elicit an inordinate neuroendocrine response

Are singularly unique in developing core strength

Yeild unparalleled general physical preparedness or fitness

-Greg Glassman