(A) - Press OR Skills
5min to find ME Strict Press x 1rep,
6min to find ME Push Press x 3rep,
7min to find ME Jerk x(any) x 1rep
(B) - 16min AMRAP (Start with 3 Burpee)
10 DB or KB Ground to Overhead (AHAP)
5 Box Jumps 24/20 (Step down)
**At the top of every EVEN minute perform 3 Burpees
Eg: At 3-2-1 Go then at minutes 2-4-6-8-10-12-14
**G2O are to be alternated Hands after each completed rep
NOTE: Open athletes see Coach for any advice concerning your prep.
Wednesday, March 6, 2013
Tuesday, March 5, 2013
Tuesday
(A) - POWER SNATCH
10min to find ME Load
(B) - EMOTM x 8
Odds - 10 TTB
Evens - 20 Double Unders
(C) - 7 Rnds
3 Power Snatch 135/95lb (M70)
10 Wall Ball 10/9/8ft 9/6kg
10min to find ME Load
(B) - EMOTM x 8
Odds - 10 TTB
Evens - 20 Double Unders
(C) - 7 Rnds
3 Power Snatch 135/95lb (M70)
10 Wall Ball 10/9/8ft 9/6kg
Monday, March 4, 2013
Monday
(A) - In 15min build to a ME of T&G
Squat Clean into Thruster + Squat Clean & Jerk + Squat Clean
(B) - 3 Rounds (Helen)
Run 400m
21 KB Swings 24/16
12 Pullups
(C) - Prep Group
ME 500m row, then immediately perform 100 DUs for time.
Squat Clean into Thruster + Squat Clean & Jerk + Squat Clean
(B) - 3 Rounds (Helen)
Run 400m
21 KB Swings 24/16
12 Pullups
(C) - Prep Group
ME 500m row, then immediately perform 100 DUs for time.
Sunday, March 3, 2013
Two Things
Here's part of a Great post from CrossFit New England Head Coach Ben Bergeron
If you are Competing in the Open & want to reach your full potential, take note.
1. NO EXCUSES - EVER. It was raining, you had to do pull ups at the globo gym, your hand ripped. Adversity happens to everyone, in every training session, everyday. Every Games athlete deals with the same issues as you - but they recognize adversity as a part of life. If you use excuses now what happens on game day?
2. Pay attention to the small things. This seems obvious when comes to things that directly impact your training: sleep, nutrition, warm up, cool down, recover and rest. But there is one small thing that will trump all those together - your mental thought process.
Your Thoughts become your Words, Your Words lead to Action, and Action will dictate your Results.
If you have negative approach to a workout or are disappointed with your performance you need to turn it around mentally. Instead of dwelling on how bad your handstand push ups are and fearing the workout, be excited at the opportunity to become better at a weakness.
During the workout recognize the voice in your head. That is your personal coach. Is that voice a good coach or bad coach? Is the voice telling you that you can lift the weight, that you can do one more rep, that you can be a little bit faster? Or is the voice reminding you about the pain, how heavy the weight is, and that you need more rest?
After the WOD reinforce anything that went well and use any negatives as a learning experiences. Take solace in the fact that we fail in training to succeed in competition. You need to fail reps, blow up, and try new things that don't work in order to improve. Focus on the improving, not the failing. While you are lying on the floor after the wod tell yourself that you love the feeling of battery acid in your veins, you love working hard, and that you got 1% better today.
If you are Competing in the Open & want to reach your full potential, take note.
1. NO EXCUSES - EVER. It was raining, you had to do pull ups at the globo gym, your hand ripped. Adversity happens to everyone, in every training session, everyday. Every Games athlete deals with the same issues as you - but they recognize adversity as a part of life. If you use excuses now what happens on game day?
2. Pay attention to the small things. This seems obvious when comes to things that directly impact your training: sleep, nutrition, warm up, cool down, recover and rest. But there is one small thing that will trump all those together - your mental thought process.
Your Thoughts become your Words, Your Words lead to Action, and Action will dictate your Results.
If you have negative approach to a workout or are disappointed with your performance you need to turn it around mentally. Instead of dwelling on how bad your handstand push ups are and fearing the workout, be excited at the opportunity to become better at a weakness.
During the workout recognize the voice in your head. That is your personal coach. Is that voice a good coach or bad coach? Is the voice telling you that you can lift the weight, that you can do one more rep, that you can be a little bit faster? Or is the voice reminding you about the pain, how heavy the weight is, and that you need more rest?
After the WOD reinforce anything that went well and use any negatives as a learning experiences. Take solace in the fact that we fail in training to succeed in competition. You need to fail reps, blow up, and try new things that don't work in order to improve. Focus on the improving, not the failing. While you are lying on the floor after the wod tell yourself that you love the feeling of battery acid in your veins, you love working hard, and that you got 1% better today.
Friday, March 1, 2013
Friday
(A) - Front Squat 7×1 @ 90-100%
Your heaviest reps should be during the first four working lifts, then go back down towards 90% for the final three and move the weight fast.
(B) - Full Clean x 20 @80% “for time”
Two consecutive misses results in a 1 minute rest “penalty”. Back away from the bar and get back after it a minute later.
(C) - "Diane"
21-15-9
Deadlift 155/225
HSPU
(D) - Prep Group
Back Squat
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 90%
1 Set of 2 Reps @ 95%
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