(A) - Deadlift
5@75% - 5@80% - 5+@85%
Skill Practice Warm Up: Spend 10 minutes working on snatch or clean and jerk technique (whichever you plan on using today) or going up to a “strong effort” for a couple repetitions.
(C) - For Time
15 Ground 2 Overhead Anyhow - 50/35kg (PS OR C&J are ok)
600m run
15 Ground 2 Shoulder (same weight as above)
400m run
15 Deadlifts (same weight as above)
600m run
NOTE: On today’s workout, you can either Snatch the weight from the ground or Clean and Jerk it. Snatching might be faster if you have the strength, but 15 reps isn't a walk in the park, and it may be faster for you to do bigger sets and clean and jerk (push press) it.
Thursday, January 31, 2013
Wednesday, January 30, 2013
Wednesday
(A) - Gymnastic Skills/Testing
Pull-ups, L - Sits, Ring Dip & Dead Hang Ring Inverts
(B) - 12 minute AMRAP
20 Steps KB OH Walking Lunges (Right) 24/16kg
15 Pull-ups
20 Steps KB OH Walking Lunges (Left) 24/16kg
15 T2B
1min BREAK
THEN 1min
MAX Rep KB Swing 24/16kg
Tuesday, January 29, 2013
Reebok Open
For those new athletes to CFP, the Open is the first level of elimination leading to the CrossFit Games in July. For 5 weeks starting in March, CrossFit Headquarters will release one workout a week.
After the 5 weeks of the Open, the top 48 Males, the top 48 Females, and the top 30 Affiliate Teams from our region will advance to the Regional Competition. From the Regionals, the top 3 of each get the greatly coveted spots at the CrossFit Games.
Preparing for the Open
For the next 6 weeks we will be including Open workouts from the past 2 years. In addition, we need to address our biggest weakness across the box: Gymnastics. In order to score well in the Open, the basic gymnastic moves have to be fluid. We will be adding in extra time in training each week to address this issue.
Overall we will continue to work on getting strong. We’ll squat heavy twice a week (Back Squat and Thruster) as well as Clean & Jerk and Snatch heavy at least once a week.
Don’t be surprised if you see skills coming up more frequently than normal (think Double Unders). Also don’t be surprised if your ego takes a beating in the next 6 weeks. A bad day for the ego is a good day for the soul. Never forget that!
Saturday Competitor Prep Training
Our competitor prep squad will be hitting various training patterns & past Open workouts on Saturdays at 8am. For those of you not currently on the competitor prep squad but are dead serious about competing in the Open this year, I encourage you to come train at this time. I will have specialized sessions to fit your ability & these will run separately but parallel to the Competitor Prep Group. Be aware, this is not social hour, and you will need to check your ego at the door. If you have any question as to whether or not you are ready to train with this group then come & see me. This is not an advertised timeslot & definitely not a timeslot to attend just because you don't want to get up early for the 7am session. Bring some "Juice" to these sessions. If you don't have any "Juice" THEN FAKE IT!
If you want to train at that time but can’t make it, don’t worry about it. All of the workouts they are doing will come up in the normal CFP programming in the next 6 weeks.
Every Rep Counts
In these Open workouts every rep counts. In fact, one rep could easily be the difference in 10 placements in the region. When there are 30 seconds left on that clock you have to give it everything you have right up until the final second. Even if you aren’t planning on competing, the person next to you may be and they need everyone around them grinding out every rep to keep them going.
FOR THE NEXT 5 WEEKS WE ARE ALL IN THIS TOGETHER!
After the 5 weeks of the Open, the top 48 Males, the top 48 Females, and the top 30 Affiliate Teams from our region will advance to the Regional Competition. From the Regionals, the top 3 of each get the greatly coveted spots at the CrossFit Games.
Preparing for the Open
For the next 6 weeks we will be including Open workouts from the past 2 years. In addition, we need to address our biggest weakness across the box: Gymnastics. In order to score well in the Open, the basic gymnastic moves have to be fluid. We will be adding in extra time in training each week to address this issue.
Overall we will continue to work on getting strong. We’ll squat heavy twice a week (Back Squat and Thruster) as well as Clean & Jerk and Snatch heavy at least once a week.
Don’t be surprised if you see skills coming up more frequently than normal (think Double Unders). Also don’t be surprised if your ego takes a beating in the next 6 weeks. A bad day for the ego is a good day for the soul. Never forget that!
Saturday Competitor Prep Training
Our competitor prep squad will be hitting various training patterns & past Open workouts on Saturdays at 8am. For those of you not currently on the competitor prep squad but are dead serious about competing in the Open this year, I encourage you to come train at this time. I will have specialized sessions to fit your ability & these will run separately but parallel to the Competitor Prep Group. Be aware, this is not social hour, and you will need to check your ego at the door. If you have any question as to whether or not you are ready to train with this group then come & see me. This is not an advertised timeslot & definitely not a timeslot to attend just because you don't want to get up early for the 7am session. Bring some "Juice" to these sessions. If you don't have any "Juice" THEN FAKE IT!
If you want to train at that time but can’t make it, don’t worry about it. All of the workouts they are doing will come up in the normal CFP programming in the next 6 weeks.
Every Rep Counts
In these Open workouts every rep counts. In fact, one rep could easily be the difference in 10 placements in the region. When there are 30 seconds left on that clock you have to give it everything you have right up until the final second. Even if you aren’t planning on competing, the person next to you may be and they need everyone around them grinding out every rep to keep them going.
FOR THE NEXT 5 WEEKS WE ARE ALL IN THIS TOGETHER!
Back Squat
(A) - Back Squat 5@75% - 5@80% - 5+@85%
(B) - For Time @ 50/35kg
10 Thrusters – 50 Double Unders
8 Thrusters – 40 Double Unders
6 Thrusters – 30 Double Unders
4 Thrusters – 20 Double Unders
2 Thrusters – 10 Double Unders
Friday, January 25, 2013
Subscribe to:
Posts (Atom)