Thursday 4.11.13

Jared Monaco.

Recovery Day

If you want to be the best - there are no rest days.  

Be pro-active with your recovery.  Spend 60 minutes stretching, ART, mobility, rolling, massage, or generally making yourself more awesome.

Wednesday 3.10.13

Jenny Davis

1.  Clean and Jerk

10 x 1, start at 80% and climb from there.  All reps done as squat cleans.

2.  "Angie"

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

Tuesday 4.9.13

Training for the Regionals.  Focus on one day at a time. 

Think like a Bumble Bee, Train like a Race Horse.

1.  "Nancy"
5 RFT:
400m Run
15 OHS, 95/65

2.  Snatch Complex
Hang Squat Snatch + OHS - work up to a heavy set.

3.  Front Squat
4x4, across

4.  Goat Training
Play around with a weakness for 20 minutes - focus on technique over intensity or volume
On the minute volume training work nicely for training goats.
example:  OTMx20:  Odd minutes: 3 deficit  HSPU, Even minutes: 8 Pistols

REGIONAL TRAINING WEEKLY SPLIT

Monday:  Active Recovery (this is not a rest day, be pro-active with your recovery)

Tuesday:  Single Training Session with goat work

Wednesday:  Single Training Session

Thursday:  Active Recovery or Rest day

Friday:  Single Training Session

Saturday: Single or Double Training Sessions*

Sunday: Single or Double Training Sessions*

*As requested, I will be posting Team WODs (in addition to individual training) on Saturdays and Sundays. 

Monday 4.8.13

Dave Callahan

1.  3 RFT:

500m Row

12 Deads, 225/155

21 Box Jumps, 24/20 - games standards not required.

2.  Clean Complex

Hang Squat Clean + Squat Clean + Front Squat - work up to a heavy set.

3.  Goat Training

Play around with a weakness for 20 minutes - focus on technique over intensity or volume.

CONGRATS!

To everyone following this site that competed in the Open and improved from last year.

I am very proud and impressed with this community. 

Going forward, programming will be intended for athletes competing at the Regionals.

Sunday 4.7.13

Last day of the Open...Get your popcorn ready.

MASTERS & REGIONAL ATHLETES

Open 13.5

AMRAP 4:*

15 Thrusters, 100/65

15 C2B

*if you complete 90 reps continue for another 4 mins...

GAMES ATHLETES

Recovery Day

Saturday 4.6.13

Becca Voigt

MASTERS & REGIONAL ATHLETES

13.5 PREP
1.  General Warm up
see the FAQs

2.  Mobility
Lats
Thoracic
Adductors
Hip Flexors

3.  Specific Warm up
A.  Burgener Warm up

B. Walk through 2 rounds of:

  5 Front Squats, 45/35

  5 Push Press, 45/35

  5 Pull ups

  

C. Walk through 2 rounds of:

  5 Front Squats, 105/65

  5 Push Press, 105/35

  5 C2B

D. Walk through 2 rounds of:

  5 Thruster, 105/65

  5 C2B

E.  Get ready to chew concrete tomorrow

GAMES ATHLETES
1.  Run

5k for time

2.  Prowler

400m Push for time, 45/empty

3.  Cash Out:

100 Hip Extensions

100 GHDSU

Not for time, break these up as desired.  

"All of the top achievers I know are life-long learners.... 

Looking for new skills, insights, and ideas. If they're not learning, they're not growing... 

not moving toward excellence." 

- Dennis Waitley

Friday 4.5.13

MASTERS & REGIONAL ATHLETES

1.  Small DT

3 RFT:

12 Deads, 155/105

9 HPC, 155/105

6 Push Jerks, 155/105

GAMES ATHLETES

1.  Snatch Balance

Quickly work up to a heavy single

2.  Snatch

Squat Snatch, 3x1, quickly hit 3 heavy singles across - heavy is not a max effort, there will be a time for this soon.

3.  Snatch Complex

Squat Snatch + OHS, quickly hit two sets of this at a moderate weight

4.  "DT"

5 RFT:

12 Deads, 155/105

9 HPC, 155/105

6 Push Jerks, 155/105

5.  3 Giant Sets

30 Back Extension

30 Double unders

30 Band Pull aparts

"Have fun screwing up.  it means you are removing your ego from the problem."

 - Greg Glassman

Thursday 4.4.13

ALL ATHLETES

Open 13.5

AMRAP 4:

15 Thrusters, 100/65

15 C2B

*4 minute bonus for every 90 reps (3 rounds) completed.

“I know that pain is the most important thing in the universes. Greater than survival, greater than love, greater even than the beauty it brings about. For without pain, there can be no pleasure. 
― Harlan Ellison

Wednesday 4.3.13

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

"The man who complains about the way the ball bounces is likely the one who dropped it."

-Lou Holtz


Thanks for creating this leaderboard Potsy

Tuesday 4.2.13

MASTERS & REGIONAL ATHLETES

1.  Clean and Jerk

5 x 1, across - heavy

2.  Front Squat 

3 x 2

3.  "Diane"

21-15-9

Deads, 225/155

HSPU

GAMES ATHLETES

1.  Clean and Jerk

5 x 1, across - heavy

2 x 2, moderate

2.  Front Squat 

7 x 2, OTM

3.  "Diane"

21-15-9

Deads, 225/155

HSPU

"This is what the clean and jerk looks like in training: you go into the gym and put a new personal record on the bar. You begin to pull the thing, and in the back of your mind there is a little fucking gremlin that convinces you it is too heavy. With style points, you just pick it up slowly into your hips, 

but you are too chickenshit to go under the bar.

A week goes by, and this time you make up your mind not to look like a nob-head. You get set, pull, finish hard and move under. No chance! The bar shoots your ass back about five feet, sending you crashing into the wall behind you. A few more crashes like this and you are likely to bring the whole damn gym down.

Another week goes by, and this time you pull it, finish hard, and receive it with your elbows up, 

but you fail to stand up.

Two more weeks go by, and this time you pull it, finish hard, receive it and stand up with a struggle. You are so excited at this point you begin to get dizzy, and as you try to jerk you have nothing left in you, so you just dump it off of you and collect yourself as you sit down.

Another week goes by and this time you clean the weight beautifully. You dip and drive the bar to lockout but fail to gain control in the split.

Another two weeks go by, and this time you clean it and jerk it like a champion. Your coach says, “Down,” and with a sense of pride you give the air a double fist pump. The last time you felt this good was when your girlfriend whispered vehemently in your ear, “You are an absolute god in bed.”

Now put on another kilo and do it all over again.

Weeks will eventually turn into months, months into years. Nevertheless, that is weightlifting."

-Donny Shankle, From the CrossFit Journal