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She Programming 7.1.13

6/30/2013

16 Comments

 
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)
16 Comments
Lindsey
6/30/2013 12:52:29 pm

Being disowned is serious ... I'll be sure to stay FAR FAR away from 504! ::scared straight::

Reply
Taylor
6/30/2013 01:12:21 pm

I'm with Lindsey on this one:/ I'll be sure to stay away!! Lol

Reply
fabi
7/1/2013 12:26:30 am

disowned huh? well I'm gonna disown you for being on a beach getting jacked and tan!!!! what about us? are we just chopped liver? you just ALLLWWAAYYSS leave us.

Reply
Alyse
7/1/2013 02:43:11 pm

Tanning for time is serious work guys. I worked hard for this Euro tan. Should I roll to my side to drink my mai tai, or should I try to pour it in my mouth while laying flat? Rough.

Reply
Karla
7/2/2013 12:25:15 am

my favorite post! That tan does look good. Sooooo jealous. Welcome home

Reply
Karla
7/2/2013 12:27:40 am

Monday
Push Press: 65-75-85-95-100
Weighted Pull ups: 12.5-12.5-15-20-25

Oly
Barski Snatch: 70-75-85-85-90
Snatch Balance: 65-75-85-85

Reply
El
7/2/2013 12:42:52 am

Oly:
Barski Snatch 90-95-100-105-105
Snatch Bal: 90-95-100-100


The AirDyne needs to be relocated to THE SEVENTH CIRCLE OF HELL

Reply
Ivy
7/2/2013 08:23:27 am

Monday

Barski snatch: 53, 58, 63, 68, 73
Snatch balance: 73, 83, 83, 83

AD calories: 365

Reply
Candace
7/3/2013 02:41:19 am

Push Press: 75, 85, 95, 105, 115
Weighted Pull ups: 20, 22.5, 25, 30, 35

Reply
El
7/3/2013 11:00:34 pm

Push press 95-100-105-110-115
Pull ups 25-25-27.5-30-35
AMRAP 17 rounds + 2

Reply
Ivy
7/3/2013 11:08:53 pm

Push press: 63,73,83,93,103 (I failed at the second 103, but got it up once!)
"weighted" pull ups: 5@ body weight, 4@ 2.5, 3@ 3.5, 2@5, 1@10
10 min. AMRAP (sub 9 HR push ups) : 9 rounds+ pushups and 1 c2b

P.s. I also misread the website and treated the push press and pull ups as A) and B) instead of B1) and B2). This is probably why I was able to use more weight than I normally would. Or I am getting jacked.... Also a possibility.

Reply
Alyse
7/4/2013 08:05:11 am

I love you, Ivy.

Reply
Alyse
7/4/2013 08:13:29 am

Tuesday: 293 cals

Wednesday:

Push Press: 75-85-90-100-115 (failed 2nd rep at 115, so did 2 more reps at 110)

Pullups: 5 @ 20, 4 @ 22.5, 3 @ 30, 2 @ 35, 1 @ 45

C2B/HSPU WOD: 16 rounds + 3 CTB pullups

Reply
Allison
7/4/2013 12:29:27 pm

Monday, Oly
Barski Snatch thingy
53, 63, 68,, 68, 68
4x3 snatch balance
63, 73, 83, 83

Tuesday AD
373 calories

Wednesday
10 min amrap
10 full rounds w/ a nice rip on first pull-up

Thursday
Push press
83, 93, 103, 108, 113
Weighted Pull-ups 2 more rips
10, 10, 12.5, 15, 20

3 RFT 10 BS @ 80% 1RM + 350m row
did 153#
11:22

Reply
Alyse
7/7/2013 02:18:50 pm

Friday:
A1) Bench Press: 75, 75, 75, 75, 80, 80, 80, 85, 85, 90
A2) Bent Over BB Row: 85

B1) Incline DB BP:
12 @ 30
6 @ 35, 6 @ 30
10 @ 30

B2) Seated Hammer Curls:
24 @ 20
10 @ 25, 10 @ 20
24 @ 20

Saturday:
A) 3 rounds for time
10 Back Squat 80% 1 RM
Row 350m

13:25 160#

Reply
Ivy
7/7/2013 10:26:36 pm

Bench press: 65#
Bent over row:65#

3 rounds for time @ 105#: 10:50

Reply



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    Authors:  Brandon Ecker
    & Liz Carrier

    This blog will primarily serve those who wish to compete in CrossFit in some form.  We will primarily meet on Saturday at 11 am, and assign homework during the week.

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