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She Programming Week of 7.8.13

7/7/2013

5 Comments

 
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


5 Comments
Alyse
7/8/2013 02:11:00 pm

Oly snatch weight:
85, 90, 95, 100, 105

4x3 Snatch balance:
75-80-85-90

Row 500, 25 burps, Row 500:
5:49

Reply
Ivy
7/9/2013 08:58:14 am

Monday

Snatch: 53, 53, 58, 63, 73
Snatch balance: 73
Burpee/row: 5:30

Tuesday
100m sprints: 18,18,18,18,18,19,19,18,19,18

Reply
Karla
7/9/2013 11:24:56 pm

Monday-Oly
Snatch: 65-75-80-85-90
Snatch balance: 65-75-85-90

I do not remember my row,burpee, row time. It was under 6. oops!

Tuesday
100m sprints: 20, 19,19,18,18,18,19,18,19,20

Reply
Candace
7/11/2013 02:10:51 am

Monday Oly:
Snatch: 85-95-105-115-115
Balance: 85-95-100-105

Tuesday:
100m sprints: ranged from 17.5-18.5

Wednesday:
Push press: 95-105-115
Split jerk: 115-125-135
Rope climbs: 7:57

Reply
Alyse
7/12/2013 12:13:03 pm

Wednesday

B) Push Press 85-95-100
C) Split Jerk Cluster: 115-120-125
D) 15 Rope Climbs for time with Mid City ropes: 9:29

Thursday

A) Squat snatch: 20 reps @ 90#
B) KBS 32kg, Box Jumps 24": 5:29

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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