Friday 08 April 2011

Strength
Press 5/5/5

Conditioning
21, 15, 9 reps for time:
Advanced: Handstand push ups
                   Ring dips
                  Push ups
Intermediate: Piked Handstand push ups
                       Bar Dips
                      Push ups
Beginner: 15, 10, 5 reps of:
                 Piked handstand push ups, from knees if needed
                 Bench Dips
                 Push ups also from knees if needed

WOD Thursday 07 April 2011

When going overhead with the Jerk or Split Jerk. The hips drive the bar up, the arms drive the body down

Skill
5 Minutes of handstand work

Conditioning
Crossfit games open 11.3
max rounds in 5 minutes of:
Squat Clean,
Jerk

Advanced: M165/F110lbs
Intermediate: M135/F85lbs
Beginner: M95/F55lbs

Cool Down
one minute aggregate Front lever progression work

Wednesday 06 April 2011

Skill
Planche progression work


Conditioning
CrossFit Michael
Advanced: Three rounds for time
                   Run 800m
                    50 Back extensions
                     50 Sit ups
Beginner: Four rounds for time
                 Run 400m
                 25 Back extensions
                 25 Sit ups

Tuesday 05 Aoril 2011

Rest Day!!!

I hope you have enjoyed the last three days. We had some training in all different energy pathways. Slightly less single minded concentration on strength and more opportunity to recover.  Top it off with a bit of a return to my CrossFit roots and I for one am feeling very good.

WOD Monday 04 April 2011

Getting  back to our roots today,  I have put on a good amount of strength over the past year. Unfortunately being in such a hurry to get strong has caused me to sacrifice a little bit of endurance. It's time to put it all together.


Skill
Muscle up progressions

Conditioning
CrossFit Diane
21-15-9 reps of
Deadlift
Handstand push up

Males: 225, 185 or 135lb deadlifts
Ladies: 155, 135 or 85lb deadlifts
Beginners can scale handstand push ups with piked push ups

The winds of change, they are a blowin'

Yup, smells like the change winds are coming

In the wake of recent changes I made in the programming last week, I am going to make another. We have been following a 2 on 1 off, 3 on 1 off schedule. I am going to add a day to the programming and begin to follow a 3 on 1 off schedule. You are welcome to follow or stick to your old schedule it's completely up to you. I find this allows me to separate the strength days from the high volume days allowing for more variety in the programming. Of course now one must pay closer attention to recovery and training volume so as to not overtrain.

The solution, if you find the volume is getting to be a bit much I program a high volume WOD for that day, you can easily separate the movements of the days workout into individual skill stations and work on skills for the day. This will allow for better recovery while still emphasizing form and technique.

Let me know what you think


WOD Sunday 03 April 2011

Strength
back squat 3x5
add 5 pounds to last week

Conditioning
4 rounds for time
run 400m
50 squats

cool down with 15 reverse leg lifts or 50 back extensions, break them up as needed

The Sectionals WOD 1.2

Complete as many rounds in 15 minutes as possible
9 Deadlifts M155/F100
12 push ups
15 box jumps M24"/20"

Push are to last years games standard meaning nipple line on the floor at the bottom of the movement and hands must release from the floor before pushing up

You can watch the instruction video here