Saturday, April 24th, 2010

It was good to do only one workout time today. We got it out of the way early and the rest of the day was just work and coming home. I only got up to 376 for the 3RM dead-lift in the 8 minutes which isn’t very good but not bad. It’s too close to competition to f something up so I held back a little and just went with fairly heavy and not all out. As for the met-con, I finished 9 rounds, 5 thrusters, and 1 burpee. I was shooting for 10 full with hopefully a thruster or two but it just didn’t quite work out that way. I felt good, I pushed hard, and I maybe still had a bit in the tank so I am right where I want to be. Just got to refine the last bit. I am getting more excited and more nervous. It’s gonna be fun.

Saturday’s Workouts (100424)
Individual’s will do CFO workout at any class time.

Team Workouts
WOD #1 @ 8AM
For time:
50 Snatches @ 154#/104#
50 Muscle-ups
50 Snatches @ 154#/104#

Finish with 800 meter team run.

One girl and one guy begin the snatches, you can rotate as much as you’d like but there can only be two athletes snatching at one time (guy/gal). Once the first 50 snatches are completed, you get one pair of rings to complete the 50 muscle-ups. Rotate as you’d like. Go through 50 snatches once more before finishing with a team 800 meter run. When the last person crosses the finish line, time stops.

WOD #2 – 12:15PM
Will be released at the completion of WOD #1.

Master’s Workout
For time:
100 Double Unders
25 Kettle Bell Swings (1.5/1 pood)
50 Air Squats
5 Squat Clean Thrusters (90 to 95% of 1RM Push Press)
50 Air Squats
25 Kettle Bell Swings
100 Double Unders

Post time to comments.

Friday, April 23rd, 2010

Yesterday was a much needed day off. The good thing is that I don’t feel like I needed to take it off. I feel great and refreshed. My diet is really good right now. My fat intake is really high, my carb intake is really low (save for post-workout), and my protein intake is pretty good as well.My shoulders are feeling pretty good. It’s funny because the left one, which was the injured one, is now feeling great but the right one was then starting to bug but its not too bad. It sucks that I won’t be at top form with hspu’s if they show up but my mental toughness is pretty damn good so I am not worried.

Fight Gone Bad went really well. I wish I would have went a tad bit harder just to see exactly where my wall is but I didn’t break up anything on any of the three rounds, I was, except for a few pulls, able to get a cal a pull, and some other things like movement efficiency were very good too, so I was happy with that. A 300 score fgb is really not that hard. The thing for me was only getting to box jump 20 times unlike the 50 or so I can usually get and then having to do 20 cals on the rower when I am only able to attain about 13 to 15 during regular FGV. All in all it was a good training workout and I finished it in 13:29 (this includes the 2 minutes of rest b/w rounds as actual work time was 11:29) so not too bad. Understand that there is a difference between training and competition. There has to be a line there. You can’t go hard all the time. You just can’t. I don’t care how much the stimulus changes. If you are smart, you can train closer to 100% for a longer of period of time so long as you throw in down time, enough rest and recovery days, skill days, and solid rotation of the emphasis lifts. There are other things to consider as well but these are enough to consider.

In the morning, I didn’t get real heavy with the power snatches. I did about 165 for a double which is about 85% or so of my 1RM. For the box jumps, rear elevated single leg squats, I finished in about 14 minutes. This workout was never really about pushing the heart rate. I mean my heart rate went up a lot but it was a more tedious, grinding workout. My legs are sore from it too. It was a good change of pace.

Well, now we are down to a single workout a day, or should I say, a single workout time (not twice a day) as we will still hit a lift prior to conditioning. Today’s workout is a good one and I am excited to see where I fit in. It’ll be tough but is there any other way?

Friday’s Workouts (100423)
7:10AM

Strength
Dead-lift – 3RM – 8 minutes

Find your 3RM within an 8 minute time range. You may not bounce any lift. They must all be true dead-lifts. You must keep your hands on the bar at all times during an attempt.

Conditioning
As many rounds/reps as possible in 12 minutes of:
5 Thrusters (137#/93#)
10 Burpees (over DB’s like team tryouts)

Post dead-lift 3RM plus rounds/reps completed from conditioning to comments.

Master’s Workouts

Strength
Front Squat 1RM

Find your 1RM within a 12 minute time range.

Conditioning
10 rounds for time of (20 minute cut-off):
6 C2B Pull ups
9 Burpees
12 Box Jumps, 20 inch box

Post front squat weight and met-con time to comments.

Wednesday, April 21st, 2010

Today marks our last multiple day workout (except for our affiliate cup team). We rest on Thursday and start our taper on Friday. We drop to one workout a day and four total left before we pull back completely to allow the adaptations to realize and the recovery to start kicking in. At this point, we can no longer really help ourselves but we can definitely do ourselves harm. It is a very fine line between keeping the edge and crossing the line into immune suppression and adrenal fatigue. We need to be fresh and ready to go by the weekend. Food is the most vital piece of the puzzle. It is of utmost importance that alcohol be removed completely from the diet and that all sugars, grain, and dairy be removed as well. It is all protein, fats and post workout. Post workout will be the only time that simple sugars may be the answer but figure that out now. You don’t want to be guessing on game day. It’s go time people. Get excited.

As for today’s workouts, the prowler pushing was fun, difficult, and annoying (the sound on the concrete) and the back squats went well. I was kind of disappointed in my DT time. I pr’d but I wanted more. This game is all about seconds. A second or two can mean the difference between qualifying and not. I finished in 7:58 but I have to get that down to 7:30, if not faster. I know exactly where I could have shaved off seconds. When I look back at my performance, I know exactly where I rested and where my strategy could have been better. I will say that my strategy did help me to finish where I did but it it can be tighter and more efficient. I’m getting close to my potential though. I push pressed 154 for all reps but like 8 reps. That’s 8 out of 30 reps. My emphasis as of late has been to try and push press overhead and not jerk. I know my jerk is strong but it dips into my gas tank a little more because it is a jump. The push presses dip into my strength reserves but it reserves my gas a bit and the strength comes back faster for me. I am excited for competition.

Wednesday’s Workouts (100421)
#1 – 7:10AM

Strength
Power Snatch
8×2 (build up to the heaviest weight on last set)

Conditioning
10-8-6-4-2 – 2-4-6-8-10 rep rounds for time:
45/30 pound DB Box Jumps, 20 inch box
45/30 pound DB RFE Single-Leg Squats (RFE = rear foot elevated)

The crease of your hip must pass below the top of your knee in order for the single leg squat to count. The reps breakdown as 5 each leg, 4 each leg, 3 each leg, and so on.

#2 – Any CFO Class
Conditioning

#3 – 7:35PM

Conditioning
Task Priority Fight Gone Bad
3 rounds for time of:
20 Wall Balls (20#/14#)
20 SDLHP (75#/55#)
20 Box Jumps, 20 inch box
20 Push Presses (75#/55#)
20 Calories on the Rower
Rest 1 minute

This is a 300 score FGB. Can you finish it faster than 15 minutes (17 with rest)?

Post snatch weight, leg met-con, and TP FGB time to comments.

Master’s Workouts
#1 – 7:10 AM

Speed-Strength
Thruster
12×2 @ 55% of 1RM Push Press
Rest 60 seconds between sets.

Focus on speed. Super Fast!!!!!!!!!!!!!!!!!!! More so coming out of the hole than when dropping into a squat.

Conditioning
As many rounds as possible in 20 minutes of:
12 Pull ups (no chest to bar)

One round is 12 unbroken reps. Take the rest you need between sets to try and maximize the number of rounds you can attain.

#2 – CFO Workout

#3 – 7:35PM

Conditioning
5 rounds for time of:
7 Dead-lifts 242#/164#
21 Double Unders

Post times to comments.

Tuesday, April 20th, 2010

We are less than two weeks away from competition and I am fired up. I am feeling better than I have in a long time but still not 100%. That doesn’t mean much in terms of what results will come of regionals but at least I know I will have an opportunity to give it my best. My shoulders are much better and I am continuing to address them from both a rehabilitative and prehabilitative aspect. I will have no excuses either way come Saturday the 1st of May.

As for the workouts on Sunday, I was only able to clean and jerk 252 pounds. I was able to clean 262 twice but missed the jerk. I came really close on locking it out on the second attempt but no go. Gotta make 270 plus during competition. The met-con was a doozy. I mean it allowed me to really test the shoulder with the muscle-up, hspus, and the power snatches. I ran the 800 meters (it was probably more like 840 meters) in, I believe, 2:39 or so. I can’t quite remember. I did the first round of muscle-up pretty fast as well as the first round of power snatches. It took a bit longer on the second round of muscle-ups but not much. The last 5 reps of the second round of snatches, I put into overdrive and did them as fast as I could. The handstands held me back. I was only able to do 10 reps, then 5 reps, then 5 reps, and ended, I think, with 3 and 2′s. I used to be able to bang out 20 plus but I lost all that. Sucks, kinda.  Anyways, the final time was like 14 and some change.

Tuesday’s Workouts (100420)
7:10AM

Strength
Back Squat
5 @ 80%
3 @ 87.5%
AMRAP @ 92.5%

Conditioning
“DT”
5 rounds for time of:
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks

Rx’d = 154#/104#

7:35 PM

Conditioning
Prowler Fun
40 yard sprints x 5
60 yard sprints x 3
115 yard sprint x 1

Rest is rotation of athletes. The last run is a marathon, try and run the legs all the way to the top. You will want to stop and walk. Don’t listen. Each run for each athlete will be a sprint to the top and then walk back the prowler to the start for the next athlete.

Weights listed below, tentatively.
Guys
Red/Green ea horn
Red
Blue

Ladies
Red ea horn
Blue
Yellow

Post squat, press weight and “DT” time to comments.

Master’s
Morning

Strength
Push Press
2RM

Conditioning
“The Chief”
AMRAP in 3 minutes of:
3 Power Cleans (103#/68#)
6 Push ups
9 Air Squats

Rest 1 minute between rounds. Repeat the cycle for 5 rounds.

Post number of rounds completed for each of the 5 cycles.

Evening

Conditioning
Jump in with the prowler group.

Sunday, April 18th, 2010

GYM OPENS FOR BUSINESS @ 1:15PM

Two weeks out from regional competition guys. Everyone’s gotta be excited. I know I am. Nervous yes, but excited. The competition will be fierce but would we want it any other way? Hope not.

Saturday’s workouts turned out pretty good. Everyone did really well. I didn’t get to see everyone do the first workout as I didn’t work this Saturday but I was there for the second one and there was some good effort. Because I wasn’t there yesterday morning, I did the first workout not too long after the second one. I finished the second one, or the 8 round met-con of double unders/swings/c2b pull ups in 7:16. I did mess up one time one the double unders so at the end of the workout, I was penalized with a hundred meter run. I instead ran a 400. The next workout was the push press/air squat couplet. My shoulders are still tired and sore from “McGee” as I ended up doing 312 push ups overall. I felt it during push presses. I was still able to refrain from breaking up the push presses for the first three rounds and only broke up once in the last two. I finished in 6:38. Not bad.

As stated previously, we only have two weeks left before competition. Here is the schedule leading up to April 29th, the day most of us fly out to Denver.

Remaining Workout Schedule
Sunday – 2 Workouts (15 to 30 minutes apart)
Monday – Rest Day
Tuesday – 2 Workouts
Wednesday – 3 Workouts
Thursday – Rest Day
Friday – 1 Workout
Saturday – 1 Workout (Team will do a team workout)
Sunday – Rest Day
Monday – 1 Workout (optional)
Tuesday – 1 Workout (optional)
Wednesday – No Workout
Thursday – Depart For Denver

Sunday’s Workouts (100418)
1:15PM

Strength
You have 12 minutes to find a 1RM Clean and Jerk

You find the heaviest weight you can move by any clean and jerk necessary. A squat is not required but may be necessary. You can push press, push jerk, or split jerk. You are provided with an empty barbell and one set (2) each of 10 pound training plates, green/yellow/blue/red bumpers, and 5 and 2.5 pound change plates. You will start the workout with the bar empty.

15 minutes after above workout

Conditioning
For time:
800 meter run

followed by,

2 rounds of:
10/5 Muscle-ups
10 Power Snatch (132#/93#)

followed by,

30/15 Handstand Push ups

If you do not have muscle-ups and/or struggle with handstand push ups, run the 800 meters and then half the rest of your remaining time (of 20 minutes). With the first half, work on muscle-ups, then use the remaining half to complete your handstand push ups. Skip the snatch altogether.

Post clean&jerk weight and met-con time to comments.

Master’s Workouts
1:15PM

Strength
You have 12 minutes to find your 1RM Squat Clean

Find the heaviest weight you can move. A squat is required. You are provided with an empty barbell and one set (2) each of 10 pound training plates, green/yellow/blue/red bumpers, and 5 and 2.5 pound change plates. You will start the workout with the bar empty.

Conditioning
3 sets of max reps kettle bell swings (1.5/1)
Rest as needed between sets.

5-10-15-20-30-40-50 Double Unders
You can’t move on to the next number until you have completed the previous number unbroken (rest as needed b/w sets)

Post results to comments.

Saturday, April 17th, 2010

Thursday’s workouts were fun. In the morning we did some heavy front squats and I pr’d at 306, which is only a 5# increase but I’ll take it as it’s at least a double body-weight front squat. Afterward, we did some weighted pull ups and ring dips and finished off with some shoulder work. We did a little conditioning but cut it short as time was running short.

In the afternoon, we all came back and gave Tabata style “McGee” a whack. It proved to be a tough workout but the setup allowed us all to reach levels that we may not have otherwise. I don’t know how many rounds we would have gotten had we went with the original setup of AMRAP in 30 minutes. I, mean, we did kind of stay with the original set up but made the rest times consistent, which is a solid strategy in this case. We were allowed 20 minutes of work and 10 minutes of rest dispersed evenly into 2 minutes on and 1 minute off. I was able to complete 24 rounds plus 5 dead-lifts in the 20 minute time span. I was spent afterward but not thrashed. It was a well developed workout.

Saturday’s Workouts (100417)
Double Met-con Day

#1
CFO WOD – Any Class
5 rounds for time of:
15 Push Presses (115#/77#)
30 Air Squats

The goal here is to try and complete this workout in 9 minutes or less. For every 3 seconds over nine minutes, complete 1 burpee as penalty. The cut-off is 12 minutes. If the cut-off is not met, you have a 60 burpee penalty.

#2
12:15PM
8 rounds for time of:
12 Double Unders
8 Kettle Bell Swings, 2 pood/1.5 pood
5/3 Chest to Bar Pull ups

The goal is to refrain from breaking up any reps of any exercise. As a penalty, for every set that is broken up of either the double unders, kb swings, or c2b pull ups, complete a 100 meter run.

Post times and penalties incurred from both workouts to comments.

Thursday, April 15th, 2010

Today was a good day. The set up was perfect. We got in some pin pulls for giving the group a chance to see how strong their top half pull was for 5 reps. A lot of athletes struggle with locking out the dead-lift, once they get it to the knees. Limiting your range of motion for effort is a great way to improve weak points of your lifts. You can then throw in some dynamic effort with the full movement to keep the speed component as well as the groove of the full range. The morning met-con is a standard couplet from CrossFit Football. It is speed and power rolled into one with a little power endurance thrown in. I felt good about it. I definitely could have pushed much harder on the gassers but my sole purpose with this workout was to push press every rep as fast as I could. I for some reason have gotten away from push pressing and relying on the jerk too much. Not today. I pulled 464 from knee height for 5 reps and finished the met-con in 4:30.

The evening workout was an oldie but a goodie. The filthy fifty is good for nothing other than testing the diet and pushing your mental capacity. I am right on track. It’s one of those workouts that you use as a benchmark. I am not sure if I’ve ever finished this workout faster than today but I felt good. Those stupid knees to elbows are really the only thing that held me up. I probably should have not broken up some other stuff but all in due time. I didn’t break up the burpees though. All 50 without stopping. I finished in 17:52. Not bad. I want 15 but I am in no hurry to accomplish that. Again, in due time.

Thursday’s Workouts (100415-Tax Day)
7:10AM

Strength
Front Squat
3, 3, 3, 1, 1 reps
Take about 1 or 2 warm-up sets and then begin your work sets, increasing weight every set in the hopes of reaching a load heavier than you’ve ever lifted on the last set.

Upper Body Superset
4 rounds (weighted if possible)
Pull ups x10
Ring Dips x10

DB Rotator Cuff Tri-set
2 rounds
Cuban Press x20
Reverse Flyes x20
Flat Bench Internal Rotation x20

Conditioning
Pro-Agility (5-10-5 shuttle)
Every 15 seconds, on the 15 seconds, complete a pro-agility shuttle for 10 minutes. (40 total shuttles)
The faster you run, the more rest you receive.

7:35PM

Conditioning
2 minute/1 minute Tabata “McGhee”
10 sets for max rounds and fractions of rounds of 2 minutes of work followed by 1 minute of rest:
275/185 pound Dead-lifts, 5 reps
13 Push ups
9 Box Jumps, 24″/22″

I broke up this hero workout to get better productivity and development out of it. I think this way everyone possibly can sprint for 20 minutes because of the 10 minutes rest dispersed evenly. This improvised set up only works if you can maintain all work and no rest during the 2 minute work interval for as long as possible. Try your hardest to break your push ups up early in order to only have to come to your knees for a second or two. Even if this means, you have to do 13 singles. The goal of this workout for the ladies is to push the push up pace as if money was riding on it. This takes strategy.

Going for 30 minutes straight ends up being 10 minutes of good solid work and 20 minutes of just resting and going through the motions with little to no effort (think marathon). This increases the chances of injury with dead-lifts and because of that, makes me no fan of the original set up. No offense to Corporal Ryan McGhee who I ask of you to keep him and his family in your prayers. We workout tomorrow evening to honor the men and women in uniform who fight so that we can be free. God Bless.

Try to get as close to 20 rounds as possible and always start each round from where the previous round cut you off.

Post results to comments.

Wednesday, April 14th, 2010

Wednesday’s Workouts (100414)
7:10AM

Strength
Dead-lift pull from Knee Height
5RM

Conditioning
For time:
15 Clean & Jerks (154#/104#)
Sprint 1 Full Gasser
10 Clean & Jerks
Sprint 1/2 Gasser
5 Clean & Jerks
Sprint 1/4 Gasser

7:35PM

Conditioning
Filthy Fifty
For time:
50 Box Jumps, (24″/20″)
50 Jumping Pull ups
50 Kettle Bell Swings, (1 pood/12kg trainer)
Walking Lunges, 50 steps
50 Knees to Elbow
50 Push Press, (45#/33#)
50 Back Extensions
50 Wall Ball Shots, (20#/14#)
50 Burpees
50 Double Unders

Post dead-lift weight, and times from both met-cons to comments.

Monday, April 12th, 2010

This weekend was a good two days. We had a much needed rest day on Saturday and Sunday’s met-cons were just what the dr. ordered. Today we get back to some strength in the morning followed by a little gymnastic work in the evening. I am looking for some pr’s today. Focus hard on what you are doing and make the appropriate jumps.

Monday’s Workouts (100412)
7:10AM

Strength
Snatch Balance 1RM

Conditioning
AMRAP in 6 minutes of:
3 SDLHP (132/93)
10 Vertical Jumps, 1 foot above reach

7:35PM

Conditioning
5 rounds for time of:
135/93 pound Back Squats, 20 reps
Handstand Walk 20 yards

Friday, April 09th, 2010

So far so good with the training. Every one seems to be responding really well to the multiple workout days. The thing is I have to play this thing smart and make sure they don’t overdo it. Saturday is a rest day and hopefully everyone enjoys it. We’ll come back on Sunday and hit two met-cons within 20 to 30 minutes of each other. One heavy and around the 10 to 12 minute mark and the next, lighter with tons of volume around the 15 to 20 mark.

Tomorrow is supposed to be really nice outside so we are going to take the workout, out there. Some shuttles to please the soul. Also, don’t forget the evening workout is at 6:30PM and not 7:30PM due to there not being a 6:30PM class on Friday’s

Friday’s Workouts (100409)

7:10AM

Strength
Power Clean
3-3-3-3-3 reps (last set being your heaviest)
Rest 3 minutes b/w sets

Push Press
3×15 @ 110/77 (unbroken and no resting on shoulders)
Rest 30 seconds b/w sets

Conditioning
3 rounds, each for time, of:
300 Yard Shuttle (25 yards x 12)
120 to 180 seconds rest (stay as close to 60 seconds as possible each run)

7:35AM

Conditioning
5 rounds for reps of
1 minute of Wall Ball Drop Shots, 20#/14#
1 minute of No Feet Rope Climbs, Ceiling/Rafter
300 meter row
Rest

Start each round exactly 5 minutes apart. Your rest period is whatever remains after the row.

Post results from all three workouts to results.