March 31, 2014

I just want to take this time to congratulate everyone on a successful open! I understand some of us had goals that we may not have necessarily completed and that's ok.

I want you guys to look at the small things that you accomplished this year. Forget about your final placing or score.. it's irrelevant. Why? Because this year is over. Done. Finished.

We are now onto next year. So take the positives and be happy! I also want you to take the negatives and to keep them in mind as we are training for next season.

With that said team, I will not be programming for this next week. Everyone deserves a week to let loose and let the brain relax. No thinking about competing. No thinking about training. I just want you to have fun.

Whatever that may consist of. I am by no means telling you to not workout. If you choose to, awesome, enjoy it. If not, just do shit you love to do.

That is after-all, why we do this.. right?

March 28, 2014

Hey squad,

So did I tell you or did I tell you!

Perfectly designed workout to end this year on. Being the nerd I am, I decided to break down Rich's un-real performance tonight.

Final Time - 8:26

Round 21 - :39/1:07

Round 18 - :35/1:00

Round 15 - :30/:49

Round 12 - :25/:41

Round 9   - :20/:32

Round 6   - :14/:19

Round 3   - :5/:8

Now, let's break that down per rep in seconds

Round 21 - 1.8/3.2

Round 18 - 1.9/3.3

Round 15 - 2.0/3.2

    Round 12 - 2.08/3.41

Round 9 - 2.2/3.5

Round 6 - 2.3/3.1

Round 3 - 1.6/2.6

I don't know what that looks like to you guys, but to me, that looks like perfection. We talk about coming out of the gate hard but still sub-maximal. He then by the middle rounds, settled into a pace that would allow him to maintain his effort. By the end, he was able to cut transition time and finish strong. 

Noticed what the other athletes did at the beginning, mainly Sam. She went hard.. very hard. And then boom.. fell off, quickly. 

Rich had a total of 489 seconds of work (thrusters and burpees). Total workout time was 506 seconds.

506-489 = 17 seconds of transitions

17 secs / 6 transitions = 2.83 seconds.

The man was able to keep a pace of 2 thrusters per second and a rough average of 3 seconds per burpee and was able to keep his transition time sub 3 seconds. 

Team, I'm by no means telling you, that you need/have to move just as fast. Because lets face it, a lot of people in this world will or can not maintain that speed. 

But, I am just showing you all the importance of moving with a purpose and a plan. There is nobody better at that in this sport than Rich. Which is why he is so dominant. He is able to stick to HIS gameplan and nobody else's.

With that said squad, let's have some fun!

March 26, 2014

A.

Take 20 minutes to build to a heavy Jerk

B.

Complete as many reps as possible in 7 minutes following the rep scheme below:
Thruster x 3 reps (100/65 lbs)
Burpee-Over-Barbell x 3 reps
Thruster x 6 reps
Burpee-Over-Barbell x 6 reps
Thruster x 9 reps
Burpee-Over-Barbell x 9 reps
Thruster x 12 reps
Burpee-Over-Barbell x 12 reps
Thruster x 15 reps
Burpee-Over-Barbell x 15 reps
Thruster x 18 reps
Burpee-Over-Barbell x 18 reps

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

(Team, I did not come up with this tester. But, this could very likely be the workout we might see this weekend)

C.

AirDyne or Row for 10 minutes @ Z1

 

March 25, 2013

A.

Three sets not for time:

Strict Handstand Push Up x 8-10 reps

L-Sit x :45-:60 secs

Strict Pull-Ups x 6-8 reps

B.

Three Sets for times:

Row 250m

10 Power Snatches (95/65)

50 Double Unders  

rest 3 minutes

C.

Every minute on the minute, for 10 minutes:

Odd - 10 GHD Sit-ups

Even - 10 GHD Hip Extensions

March 24, 2014

A.

Five sets of:

Front Squat x 1 rep

rest 2 minutes

B.

6 Sets Of:

Clean + Hang Clean

rest as needed

C.

Two Sets for Times:

Run 800m

50 Burpees

rest 5 minutes

Alright team, week 5 is upon us. Let's stay focused and finish strong!

Also, I said there will be a "punishment" for everyone who failed to put their equipment away the morning we did the T2B and WBS couplet. 

Well, here it is..

100+ word essay on some of the things you have learned about yourself this competition season (good and bad). I want you to also mention what you believe you can do better for next season. Lastly, you will create a list of 5 goals that you want to accomplish for competitive CF.

I know every single individual who was present that day. So, if you fail to post what I've requested, then I will politely ask you to re-evaluate why you are here in the first place.

Those who were not present, you are more than welcome and encouraged to write something up as well! I would love to read them!

-Coach B

March 19, 2014

A.

Five sets of:
Clean x 1.1.1
(rest 10 seconds between singles)
Rest as needed

B.

Five rounds for time of:

15 Wall Ball Shots (20 lbs/14 lbs)

15 Toes to Bar 

C.

5 sets for max calories of:
60 seconds of Airdyne or Rowing
Rest while partner goes

March 18, 2014

A.

Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed

B.
Back Squat

*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 75%
Rest 2 minutes between sets

C.

As many rounds and reps as possible, in 10 minutes:

2 Muscle Ups

2 Hang Squat Cleans (115/75)

4 Muscle Ups

4 Hang Squat Cleans

6 Muscle Ups..

March 17, 2014

A.

3 sets, not for time:

Strict Handstand Push Ups x 10 reps

Hollow Body Hold x :45 seconds

B.

Every minute on the minute until you fail or reach 10 minutes:

Push Press x 1 rep 

Increase 10 lbs each minute

C.

Every minute on the minute until you fail or reach 10 minutes:

Front Squat x 1 rep

Start the front squat at your last successful push press

D.

For Time:

With a Partner

400 Calories on AirDyne or Rower (AD preferred)

200 Double Unders

100 Shoulder to Overhead (95lbs/65lbs)

*only one partner can work at a time

March 12, 2013

A.

Every minute on the minute, for 7 minutes:

Top :30 - Toes to Bar x 7 Reps

Bottom :30 - Handstand Push-Ups x 7 reps

B.

Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 90%
*Set 5 – 5 reps @ 80%
Rest 2 minutes between sets

C.

For Time:

With a partner

50-40-30-20-10-20-30-40-50 

Calories on AirDyne or Rower

(switch with partner each set)

March 11, 2014

A.

Four sets of:

5/3 Muscle Ups

12 Box Jumps (24"/20")

50 Double Unders

rest 2 minutes

B.

Every 2 minutes, for 12 minutes (6 sets)

Snatch x 1.1 @ 85-90%

(rest 10 seconds between reps)

C.

As many rounds and reps as possible, in 10 minutes:

7 Shoulder to Overhead (95/65)

14 Burpees over the Barbell

21 Wall Ball Shots (20lbs/14lbs)

March 10, 2014

A.

Five sets of:

Clean and Jerk x 1.1.1

(rest 10 seconds between reps)

B.

Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Rest as needed

C.

Two sets for times:

Run 400 m

40 Double Unders

Run 400 m

rest 3 minutes

March 5, 2014

A.

Three sets for times of:

15 Overhead Squats (115lbs/75lbs)

10 Box Jump Overs (24"/20")

5/3 Muscle Ups

rest 3 minutes

B.

Every minute on the minute, for 14 minutes:

Odd Minutes: 7 Toes to Bar

Even Minutes: 7 Handstand Push Ups

C.

For max meters:
4 minutes of Rowing
Rest 4 minutes
2 minutes of Rowing
Rest 2 minutes
1 minute of Rowing

March 4, 2013

A.

Every minute on the minute, for 10 minutes:

Snatch x 1.1.1

(rest 10 seconds between reps)

B.

Five sets for max reps of:

60 seconds of Shoulder to Overhead

rest two minutes

Loads: (95/65), (115/75), (135/95), (155/105), (175/115)

C.
As many rounds and reps in 6 minutes of:

10 Chest to Bar Pull-Ups

7 Ring Dips (w/ a 5 second support hold at top)

rest 3 minutes..

D.

As many rounds and reps in 5 minutes of:

20 Wall Ball Shots (20lbs/14lbs)

10 Burpees

 

March 3, 2014

A.

Five Sets of:

Front Squats x 2-3 reps @ 75-80%

rest as needed

B.

Six sets of:

Hang Clean + Clean + Jerk

rest 2 minutes

C.

As many rounds and reps as possible in 12 minutes:

10 DB Push Press (45lbs/25lbs)

20 Calories 

(Air Dyne or Rower)

30 Hollow Rocks