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08/07/2013

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1.  This needs to be moved up to number one this week.  Gentlemen, please avoid the uptown gym during the afternoon peak hours.  Be aware of what the member's have to do and what your tasks are and don't take pullup spots or platforms during the general class you can't use a rower if they have rowing.  Look at the amount of people signed up for the class and head to mid-city if its too big >12.  If it is a smaller class (<12) and you are training with them, ask the coach the best way to stay out of the way.  We would hate to eliminate any possibility of training during any class uptown as a blanket policy so please try to work with us on this one.

2.  Some of you have asked for an email list.  Please reply to comments with your email.  (And your results!)  Please post any and all PR's

3.  The Battle of the Fittest, and the Deep South Shootout are coming up on Aug 31, and Oct 19 & 20.  We encourage yall to sign up for local competitions. 

Thanks!

Monday
A. clean - build to a tough-ish single - speed out of bottom - not a 1RM
B1. BS @ 3 sec neg; 4-5 x 5; rest 20 sec
B2. Weighted Chin Up @ 2sec neg; 1-2 x 5; rest 20 sec
B3. Rope Climb leg legless 2; rest 4 min
x 5
C. AMRAP Barbell Step Ups in 5 min - 33% BS 1RM

Skip A and B1 if you can attend OLY

Tuesday
A. PC TnG x 5 emom - 55% 1RM - 8 min
B. PS TnG x 3 emom - 62% 1RM - 8 min
+
4 sets: Russian Swing heavy x 10-15
15 ring dips
25 DU's AFAP
rest 2 min

Thursday
A. Press Cluster @ 12X2; 1.1.1.1 x 6; rest 2 min
+
3 sets:
10 burpees AFAP
10 toes to bar unbroken AFAP
rest walk 90 sec
+
3 sets:
20-30 wall balls unbroken
rest 30 sec
AD 20 sec @ 95% effort
rest walk 2 min

Friday

A. PowerSn x 1/Sn Bal x 2/OHS x 3
5 sets - moderate effort;
rest 1 min
B1. Thruster x 5/Push Press x 5; rest 2 min x 4
B2. Ring Rows @ 2 sec up and down; 10-15 x 4; rest 2 min
+
for time:
100 m walking lunges
100 m bear crawl
100 m burpee broad jump

If you attend OLY, skip A

Saturday
A. PC - 3,2,1 [3,2,1]; rest 3 min
+
Row 40 sec @ 95-97% (all out crazy ass sprint pace)
rest walk 5 min
x 6


 
 
Thursday

A. CloseGrip BP 3 sec neg and 1 sec pause at top
3-4 x 5
rest 3 min
B. Strict Press Cluster rest 2 sec at top and on the shoulders ;
2.2.2 x 3
rest 3 min and 10 sec on the rack between reps
rest as needed  
Row 1K @ 90-90% of most recent 1K test
rest 1:1 x3

Friday
Oly + Hope

or

Oly +
A. Strict Press - build to a 1RM in 6 min
B. amrap unbroken 1-5 HSPU ladders in 6 min
C. Prowler Push high - 20 m grinder pace; rest walk complete recovery x 5

Or
A. 3 position Hang Power Snatch - 1.1.1 x 4; rest 2 min
B. Strict Press - build to a 1RM in 6 min
C. amrap unbroken 1-5 HSPU ladders in 6 min
D. Prowler Push high - 20 m grinder pace; rest walk complete recovery x 5
+
Hope

Saturday

for time: 100 wall balls - 20  
rest 10 min  
for time: 100 CTB chin ups if you are not to 50 CTB in 5 minutes switch to regular pullups (if you did Hope on Friday do 100 2 pood swings)
rest 5 min  
for time: 100 DU's


 
 
Couple notes,
1.  Plan on probably doing the Hope WOD Friday and taking Wednesday off.
2.  If there are 12 people or more in the class in the evening at the uptown gym, go to Mid-City.
3.  Would you prefer later start to Thursday's class? 6pm
4.  Please, don't sprint on the black airdyne uptown

Monday

If you can make oly class and want some extra volume you can go, and stay light in the weights in the trianing session below.
A. Find your Max box jump- no more than three failed attempts (not that you would do any more after the first failed attempt) no step in
B. EMOM - 12 min
odd - Power Snatch TnG - 60-65% 1RM x 3
even - 1 MU + 5 ring dips  
rest as needed 
5 sets incremental effort: (try to add weight and calories to each round)
PC TnG x 3
6 burpees AFAP
AD 15 sec max sprint walk rest 4 min 

Tuesday

A. BS - 60% 1RM; 10 sets of 3 @ 2 sec neg, 1 sec pause at top; rest 60 sec
B. Weighted Chin ups 2 sec negative 3-4
x 4; rest 2 min 
rest as needed   for time:
Run 800 m
rest 2 min
for time:
60 DU's
25 toes to bar 60 DU's
25 strict pull ups 60 DU's
25 CTB pull ups 60 DU's
rest 2 min for time:
Run 800 m

800 splits should be similar tomorrow is a rest day!  start a clock if the 1st set of 25 pullups takes more than 4:00, change to kipping chest to bar for that set, and regular kipping not ctb for the last set.
 
 
Mon.
A. Work to a high box jump 10:00 from a dead stop
B.  Work to a med/light TnG set of 5 power snatch #135 cap 2-3 sets
C.  Work to a med/light TnG set of 5 deadlifts #255 cap 2-3 sets

4 sets
5 TnG power snatch
5 burpees AFAP
150m run
rest 4:00
increase load each set. heavy with form must be TnG

4 sets
5 TnG deadlifts
5 burpees AFAP
200m row
Rest 4:00
increase load each set. heavy with perfect back and try not to bounce

Tue.
A. front squat 3-4 x3 rest 4:00 3 sec neg and 3 sec pause at top between reps
B. 1 arm DB row knee and arm on bench 4-7 reps with 2 sec neg x3 rest :45 between arms

+

10 thrusters #135
2 rope climbs
8 thrusters #145
2 rope climbs
6 thr #155
2 rc
4 thr #165
2 rc
2 thr #175

Wed. = off

Thur.
A. 10 wall walks rest 1:00 x4
B.  10 TGU 5/arm ub then rest :45 x4
C.  L-Sit on paralleletts accumulate 3:00
D.  6 muscleups (not necessarily UB) x4  if you are at Comp Class ask about inversions on rings

Fri. 
OLY
+
4 sets
20 double unders
rest 3 deep breaths
10 push press TnG med. load cap #165
rest 3 deep breaths
15 pullups
Rest 3:00

OR
A. hang power snatch w/ 2 sec pause at knee 2, 2, 2, 2, 2 rest :90
B. strict press 10, 5, 3
+
4 sets
20 double unders
rest 3 deep breaths
10 push press TnG med. load cap #165
rest 3 deep breaths
15 pullups
Rest 3:00

Sat.
A. FS w/ 3 sec neg and 1 sec pause at top 3, 3, 2, 1 rest 4:00   
B.  high hang squat clean 1, 1, 1, 1 work to a heavy single by the 4th one 
C.  bent over single arm db row 6-9/arm x2 rest 1:00 between arms   
+
50 double unders
10 burpees
40 double unders
10 burpees
30 double unders
10 burpees
20 double unders
10 burpees
10 double unders
10  burpees




                                           


 
 
You guys and girls have been working so hard following the programming.  We hope you saw some great results at WOD WARS and we encourage y'all to continue to try to compete in local competitions.  We have a housekeeping request for y'all.  We appreciate your time and know that sometimes the only time to follow your programming is during regular class times.  Please try to be aware of your space in the regular class even when doing mobility.  Just ask the coach if you ware unsure if you will interfere with the class.  Also, make sure you get all of your equipment put up.  If the class is crowded or using the same equiptment, try to put it up as you go.  Before you run your 5k, unload your 400lb back squat barbell.    If you think someone in the class might want your weights, please confirm with them that they are definitely using it and that it will get put up.  Try to train at Mid City when possible if you have to go at prime time.  Thanks so much for your continued hard work and effort.  
 
 
Nice job on the events at WOD wars.  I saw some pretty good row times and some great numbers on the thrusters.  I hope you guys had a good time.

Monday
Power-lifting Class 
+
build to a max thruster (skip this step if time is an issue, unless you didn't get a max Saturday)
+
amrap thrusters in 6:00 @ 135, no scaling!

OR

deadlift 5, 4, 3, 2, 1 rest 3:00
go heavy but keep an absolute straight back and good technique (TnG)
+
build to a max thruster (skip this step if time is an issue, unless you didn't get a max Saturday
+
amrap thrusters in 6:00 @ 135, no scaling!

Tuesday
A1. weighted dips 2-4 x 6 rest 2:00
A2. weighted strict CHEST TO BAR pullup clusters 1.1.1.1 x 6 rest :15 between reps and 2:00 before going back to dips
+
1k
Row for time

Wed
off

Thursday
A. back squat clusters 3.3.3 x4 rest :20 between reps and 3:00 between sets
-go heavy, but no failed reps!  these do not have to be eyes popping out of your head squats
+
(do not go super light on back squats to conserve for the wod)
Karen
rest @least 12:00 minutes before starting Karen from the last set of back squats, spend 5-6 of those minutes on the foam roller

Friday
Oly 
+
A1.  mixed grip weighted chin ups 2-3 x4 rest :20  (2 sec negative 1 sec pause at the bottom
A2. 10 CHEST TO BAR pullups x 4 rest 3:00
B. farmer's walk 25m x4 (at LEAST #70 here if you have access to heavier dumbbells use them)
rest 1:00
OR


A. hang power clean 2, 2, 2, 2 rest 2:00
B. power clean + 3 pushPRESS  Rest 3:00 x4 
+
A1.  mixed grip weighted chin ups 2-3 x4 rest :20  (2 sec negative 1 sec pause at the bottom
A2. 10 CHEST TO BAR pullups x 4 rest 3:00

Saturday 
A. build to a tough squat clean in 8:00 AFTER a good warm up
rest 2:00
B. AMRAP 90% of A for 4:00
rest 2:00
C. AMRAP 80% of B for 4:00

airdyne sprints :45 sec 
rest 4:15 x 5 







 
 
Notes:
- As of now (540pm), I have received homework from only Karla and Rachel. Everyone is disowned.
- Text or email me to schedule a time to meet in person re: personalizing the programming. Especially good times: any time in the middle of the day for those with flexible schedules, Thurs AM Uptown, Tues 5-6pm MC, Friday PM MC, anytime Sunday that I'm not coaching
- WOD Wars is Saturday; I expected everyone who is in town to compete. Make sure you sign up/register ASAP. Volume will be a little light later this week because of that.
- Will put out a survey soon to get everyone's schedule so that we can plan Comp Class and Skill Sessions so that the max number of people can attend.

Monday
Oly Class +
Row 500m, 25 Burpees, Row 500m

Tuesday
A) Sprint 100m @ 100%
Rest 2 min
10x
**I will measure out a 100m straightaway at MidCity, if you are doing this in the AM or Uptown, measure EXACTLY yourself**

Wednesday
A) 7pm Skill Session with Ryne (this will be technique work and warm-ups for the Push Press and Split Jerks)
B) Push Press 10, 8, 6; Rest 2 min
C) Split Jerk Cluster 1.1.1x3; Rest :10/Rest 2 min **Use blocks if at all possible. Share the only set of blocks**
D) 15 Rope Climbs for time (talk to me if you think you need to scale this)

Thursday (During Comp Class)
A) Squat snatch: one rep on the :45 for 20 reps at 70-80% 1RM
B) 15-12-9-6-3
Russian KBS 32kg
Box Jumps 24" (step down)

Friday
30-40min light barbell practice and easy row or AD
**not Oly class**

Saturday
WOD WARS


Sunday
30-40min active recovery and/or easy row/AD


 
 
Hey guys,
This week is kind of volume-y.  Get as much of the work done as you can.  I will post alternative strength if you cannot make the oly class Monday or Friday.  Post questions and results to comments!  I will be in Thursday.      


Monday
Oly Class +
2 k row
50 alternating pistols
30 hang power cleans @ 225/205/185 try to use at least #185 for this wod.  It should have a 20:00 cap pick a weight you can get at least half the reps of the power cleans.  You can hang squat clean once you start to fail the hang power cleans.  If you need to scale pistols do them on to a med ball.

Or
A. Power snatch; 3, 3, 3, 2, 2, 2; rest 3 min (TnG) heaviest possible +
2 k row
50 alternating pistols
30 hang power cleans @ 225/205/185 try to use at least #185 for this wod.  It should have a 20:00 cap pick a weight you can get at least half the reps of the power cleans.  You can hang squat clean once you start to fail the hang power cleans.

Tuesday
A1.  Weighted dips 4-6X6 rest 2:00
A2.  Strict CTB pullup clusters weighted 1.1.1 x6 rest :15 between reps and 2:00 after the set
*There is a heavy pull up day Thursday, you can take these sub maximal weight

500m row @85% rest 2:00 x 5 (try to hold 5-7 seconds between splits)

Wednesday
OFF

Thursday
Competition Class
A. Weighted strict chin ups AMRAP sets of 2 in 10:00.  Do not count single reps
B. Bench press (jerk width grip) 10x10 @55% rest 1:00 this should be a burning weight, most people should by around 100-135 here
C.  Bent over single arm rows 6-8/ arm x 4 rest 1:00 between arms.  (one arm at a time!)

Friday
Oly +
21-15-9
#95 squat snatch
Toes to Bar
(Do NOT scale the squat snatch)

or

A. Hang squat snatch from below the knee; 5x5; rest 2 min
21-15-9
#95 squat snatch
Toes to Bar
(Do NOT scale the squat snatch)

Saturday Competition Class
A.  1 1/4 squat or pause squat 2 count if 1 1/4 squat bothers the knees 3-5 reps x5 rest 2:00
B.  Barbell front rack reverse lunges 20 alternating steps x 4 rest 2:00
+
15 UB kb swings 2 pood
run 200m @ 90%
rest 3:30
x 6







 
 
Notes:
- Liz is out of town Tues-Sat. If you text me questions then, I may respond slowly because I will probably be sitting on the beach, getting jacked and tan.
- Homework that is due 7.7 (please respond by email):
1) Why do you want to compete in Crossfit?
2) How do you talk to yourself when: a) attempting a 1RM lift, b) getting through a heavy 5 min WOD, c) getting through a 20 min + AMRAP?
3) What are your strengths and weaknesses compared to your peers in the Comp group? Strength and weaknesses relative to the Open WODs of last year? Strength and weaknesses relative to the Regional team WODs of this year?
4) What does the phrase "eating to perform" mean
- If you are going out of town, just do as much work as you can before leaving town. The workload is a little light this week.

Monday
Oly class (you can do the AD work a day early if you have time, guys will be trying to get in AD intervals Tues as well)

Tuesday
AD :30 @85%
AD :30 @50%
30x

Wednesday
A) Skill session with Ryne (TTB efficiency, and Shoulder to OH efficiency)
B1) Push Press 10, 8, 6, 4, 2; Rest :90 (aim to increase weight each set)
B2) Weighted Pull-up 5, 4, 3, 2, 1; Rest :90 (aim to increase weight each set)
C) 10 min AMRAP:
3 HSPU
3 C2B pull-up

Thursday
Off. I will disown anyone who does the Hero WOD programmed.

Friday
A1) Bench Press 10x10; Rest 1 min
A2) Bent Over BB Row 10x10; Rest 1 min
B1) Incline DB BP 10-12x3; Rest 2 min
B2) Seated Hammer Curls (please see Rachel if you need a demo) 20-24x3; Rest 2 min

Saturday (during Comp class)
A) 3 rounds for time
10 Back Squat 80% 1 RM
Row 350m
B) 10-20 min light Oly practice (do not go above 65lbs) (this can be done Sunday if needed)
C) Row 20 min easy pace ("Z1") (this can be done Sunday if needed)
D) 30 min mobility for the inflexible people (this can be done Sunday if needed)