AM - The Arctic
Goals: Work Capacity. That means this is a chipper style workout that throws a lot of dynamic movement at you. That said it is a light chipper and thing will get harder from here.
Warm up:
4 Rounds
Barbell Complex at 55# (That's right, stay light)
http://www.youtube.com/watch?v=Pxt9ufou1-U
HUG - Hip Mobility Drill
http://www.youtube.com/watch?v=gIe5HaV65Rc
Training:
(1) 6 Rounds
8x Back Squat @ 115#
50x Step ups, unloaded, to 20" box
30 Seconds rest
(2) 6 Rounds
8x Power Clean @ 115#
Run 400m
30 seconds rest
(3) 3 Rounds
5x Sitting Russian Twist @ 35#
10x GHD Situp
30/5/30 (30 second side bridge, 5 Plank push ups, 30 second side bridge other side)
PM - Long Run.
Goals: Shake the crap out of your legs and put in some decent base miles.
Distance: 8 miles
Intensity: able to hold conversation through entire run or 137bpm
Friday, September 11, 2009
Thursday, September 10, 2009
9/11 - Barberella
Goals:
Gymnastic movement firestorm. Prep for start of first strength period. Introduction to yardage in the pool again.
AM-
Movement prep:
25 overhead squats facing wall.
3 rounds
10 sampson stretch
10 plank walkouts
10 scorpions
Strength:
BackSquat 7-7-7-7-7
Don't go too heavy here or you will pay for it in the MetCON portion
MetCON:
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
rest exactly 3 minutes between rounds
PM:
The Kracken
300 yards warm up choice
10 x 100 On LPS + :10
4x 400 Distance pace on LPS + :30
4 x (3 25's descending 1-3 on :30)
300 cool down Kick-Drill Swim by 25's
Gymnastic movement firestorm. Prep for start of first strength period. Introduction to yardage in the pool again.
AM-
Movement prep:
25 overhead squats facing wall.
3 rounds
10 sampson stretch
10 plank walkouts
10 scorpions
Strength:
BackSquat 7-7-7-7-7
Don't go too heavy here or you will pay for it in the MetCON portion
MetCON:
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
rest exactly 3 minutes between rounds
PM:
The Kracken
300 yards warm up choice
10 x 100 On LPS + :10
4x 400 Distance pace on LPS + :30
4 x (3 25's descending 1-3 on :30)
300 cool down Kick-Drill Swim by 25's
9/10/09 - Options
Hey guys Couple options today and I need feedback on how you want things to work.
Option 1 - Crossfit Option
Goals: Skill Work to enforce good form. Cleans done from hand position to emphasize finish of lift. you can get 80% of the benefits from Clean and Jerk by going from the hang position. MetCON not enough hard running efforts coming up for my liking. I know there was a 10k run in the programming earlier this week, but nothing that we have done would have sharpened you up for it. Here is a way to get faster and stronger. Going to incorportate a lot more running....becausue it is good for you and it is my background.
Warmup - Bergner warmup and Skill Transfer
Strength - 5-5-5-5-5 Hang Power Clean
MetCON - 3 rounds for time(post results in comments)
Row 500 meters
30 (1.5 or 55lb) kettlebell Swings
Run 400 meters
Option 2 - General preparedness Option
In my training scheme today is a working rest day. That is that we are going to perform some work, but bring the intensity level way down. Today's Goal is muscle endurance. The AM workout won't beat you up too bad, but just get you used to hauling around weight. Make sure you eat a big lunch and rest up for the evening training session. The PM workout is just getting your muscles to hold up to the strain of more gymnastic movements. Work on your form here and try to complete each element of the set unbroken. Rest and stretch between rounds for just long enough where you know you can make the next round unbroken.
AM 2 hour Ruck March with 40lbs
PM CALS
10 rounds for form and unbrokenness.
20 pushups
30 situps
10 pullups
5 ring dips/10 normal dips
Let me know what you think.
Option 1 - Crossfit Option
Goals: Skill Work to enforce good form. Cleans done from hand position to emphasize finish of lift. you can get 80% of the benefits from Clean and Jerk by going from the hang position. MetCON not enough hard running efforts coming up for my liking. I know there was a 10k run in the programming earlier this week, but nothing that we have done would have sharpened you up for it. Here is a way to get faster and stronger. Going to incorportate a lot more running....becausue it is good for you and it is my background.
Warmup - Bergner warmup and Skill Transfer
Strength - 5-5-5-5-5 Hang Power Clean
MetCON - 3 rounds for time(post results in comments)
Row 500 meters
30 (1.5 or 55lb) kettlebell Swings
Run 400 meters
Option 2 - General preparedness Option
In my training scheme today is a working rest day. That is that we are going to perform some work, but bring the intensity level way down. Today's Goal is muscle endurance. The AM workout won't beat you up too bad, but just get you used to hauling around weight. Make sure you eat a big lunch and rest up for the evening training session. The PM workout is just getting your muscles to hold up to the strain of more gymnastic movements. Work on your form here and try to complete each element of the set unbroken. Rest and stretch between rounds for just long enough where you know you can make the next round unbroken.
AM 2 hour Ruck March with 40lbs
PM CALS
10 rounds for form and unbrokenness.
20 pushups
30 situps
10 pullups
5 ring dips/10 normal dips
Let me know what you think.
Wednesday, September 9, 2009
My Legs.
Warmup:
Varaition on crossfit warmup:
10 PVC pass throughs to establish squat grip on bar.
25 Overhead Squats
3 rounds
10 pushups
10 air squats
5 ring dips / 10 normal dips
10 PVC arm Circles each side
Strength: 3-3-3-3-3 Push Jerk
%3RM 50 - 65 - 75 - 85 - 90 - 95
MetCON:
4 Rounds for TIME (post in comments)
100ft walking lunges with 45# plate overhead
30 24inch box jumps
20 30# weighted pullups
Scale Metcon by weight (less overhead, less/none on the pullups)
You should be aiming to finish the workout in 20 minutes or less. Too far outside of this time domain and what is suppose to be a high intensity workout turns into an endurance slog. If that is what you are looking for check back tomorrow.
Varaition on crossfit warmup:
10 PVC pass throughs to establish squat grip on bar.
25 Overhead Squats
3 rounds
10 pushups
10 air squats
5 ring dips / 10 normal dips
10 PVC arm Circles each side
Strength: 3-3-3-3-3 Push Jerk
%3RM 50 - 65 - 75 - 85 - 90 - 95
MetCON:
4 Rounds for TIME (post in comments)
100ft walking lunges with 45# plate overhead
30 24inch box jumps
20 30# weighted pullups
Scale Metcon by weight (less overhead, less/none on the pullups)
You should be aiming to finish the workout in 20 minutes or less. Too far outside of this time domain and what is suppose to be a high intensity workout turns into an endurance slog. If that is what you are looking for check back tomorrow.
Programming
Going to be writing my own proagraming for a while. Nick got bogged down with school and because the only thing I am doing is coding the site I thought I would step it up.
For my convenience the programming will reflect what I do in training, not only because I think it works over broad time and modal domains, but it is fun too.
Training follows this formula
M - AM Crossfit PM Swim
Tu - AM Cals PM Track Workout
W - AM Crossfit PM Swim
Th - AM ruck PM Cals
F - AM Crossfit PM Swim
Sa - AM Chipper PM Long Run
Su - REST
Intensity Builds M-> W and F-Sa Thursday is a working rest day and Sunday is completely off...by which I mean there is no formal training. Go ride bikes, backpack and generally use your fitness to enjoy you life you are back at it in only one day.
For my convenience the programming will reflect what I do in training, not only because I think it works over broad time and modal domains, but it is fun too.
Training follows this formula
M - AM Crossfit PM Swim
Tu - AM Cals PM Track Workout
W - AM Crossfit PM Swim
Th - AM ruck PM Cals
F - AM Crossfit PM Swim
Sa - AM Chipper PM Long Run
Su - REST
Intensity Builds M-> W and F-Sa Thursday is a working rest day and Sunday is completely off...by which I mean there is no formal training. Go ride bikes, backpack and generally use your fitness to enjoy you life you are back at it in only one day.
Friday, September 4, 2009
EMERFIT Guest WOD
I am in Fort Collins for the week and I stopped by a local box for a wod. I got shown what was up by these guys
Crossfit warmup
800m time trial (you may use two attempts for this)
5 rounds
20 burpees
20 knees to elbow
Crossfit warmup
800m time trial (you may use two attempts for this)
5 rounds
20 burpees
20 knees to elbow
The Asskicker
Strength
6-6-6-6 Squat Clean
WOD
25-20-15-10-5 reps
Burpees
1.5 POOD kettlebells swing/ Pullups (alternate each round)
Box Jump
6-6-6-6 Squat Clean
WOD
25-20-15-10-5 reps
Burpees
1.5 POOD kettlebells swing/ Pullups (alternate each round)
Box Jump
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