Gymnastics #1 ;
Pull Ups *8 *3 (HARD > left shoulder?)
Strength #1 :
Chin Ups *5, *10Lbs*5, +10+15Lb Chain+3, +20+CHN*3, +30+CHN*3 (RM)
Skill #1 :
Snatch + Hang Snatch 40*1+1 (all full)
Strength #2 :
Snatch High Pull 95kg*3*3
Metcon #1 ;
Concept 2 Rower Intervals > 2min: 2min rest
33 calories, 34 calories, 34 calories
Stretch
Banana
Strength #1 :
Front Squat 115*3*5
Metcon #1 ;
2 Rounds. (90 Sec Rest)
TTB *20
Squat 155Lbs *30Lbs in Chains *20
Stretch
Bar
Strength #1 :
BB BP 180Lbs *5*5
Afterparty :
True Close Grip BP #135*10*2
W-Bar Curl #45*10*2
Endurance :
Bike 6.66 Miles in 25 min
Stretch
Class Warm Up ;
Zigzag Agility ×75m
Lunges *75m
Broad Jumps *40m + Jog +2
DBL Burpee + DBL Air Squats *5
Skill #1 :
Power Snatch *10 minutes
Metcon #1 ;
3 Part (scoring last couplet)
3 Rounds 10 Min Cap
Power Snatch #95*10
HSPU *10 (Scaled Piked HSPU)
SUB 6:30
- then -
3 Rounds 10 Min Cap
Thrusters #95*10
BB BOR #95*10
SUB 6:00
- then -
3 Rounds 10 Min Cap
Box Jumps (scale 25-20)*10
TTB *10 (must learn to kip unbroken)
5:22
15 Min Rest
Strength #1 :
Snatch Pull 50*3, 70*3*2
Chest Stretch
Skills :
Rope Climbs Static Hold *5*10-15 sec
HS
HS Alternate Hand Ups
Strength #1 :
Clean and Jerk 110Kg *1+1*3
Power Clean and Jerk 50*3*+3*3
(Grace Prep)
Metcon #1 ;
Cindy 20 Min AMRAP
Pull Ups *5
Push Ups *10
BW Squat *15
12 Rounds
Stretch
Band Dorsiflex Holds Purple *30sec*3
Coconut Water
Stretch
Skin :
Butterfly Pull Ups *3 *3
Metcon #1 ;
Baby Badger FT
Hang Squat Clean #95*30
CTB Pull Ups *30
Run 1/4 Mile
12:59
I only feel guilty about 2 things in life; being late to appointments & eating too much sweets.
I tell you that because I have released myself from guilt about not training as much as I'd like. Art shows & injuries have pushed/ pulled me off my preferred level & frequency of training A HUNDRED times. In retrospect, I found that if I'd have eased off the training throttle by a little, most of the injuries could have been avoided.
Do you acquire guilt from being pulled kicking & screaming from "full time" training. Do you experience fear of loosing all your hard earned adaptations? How much guilt & how mal-adapted will you become if you can not train at all? I know I hate playing catch up after a period of life & / or career getting in the way of my training. But the trick is still stoking the fire while you get situated for the next big push. Feeling guilt or fear is not helpful. Now I know I'm only speaking about my own fear & guilt. I know, further, that you never copped to either emotion.
So, I remind you to be grateful & present during the time you do get to train during this transition. You are going to come out the other side of this download period STRONGER than ever!
Strength #1 :
Front Squat 100*5*3 (hard to stay on heels but good + knees good)
Stretch
Metcon #1 ;
Diane Ladder (7 Min Cap)
Deadlift #225 ×1, 2, 3, 4, 5
HSPU 1, 2, 3, 4, 0
Score: 25
-then -
Run 1200m in 7:24 (right knee & anterior tib sore - trying to pull with right difficult /holding hip under = difficult)
Stretch
Buy In :
1100m Row
GHD Sit Ups *12*2
Skill:
Muscle Up
Ring Kip (Hips to Ring) *3*3
Band Assisted Ring Muscle Up Transition Purple *3 *3
Strength #1 :
Snatch + Snatch Pull 70 *1+1, 80*0+1, 80*0(toes)+1, 80*1+1*2
Buy Out :
Dynamic Run Warm Up
GHD Russian Leg Curl *6*3 (murder on thighs)
Stretch
Strength #1 :
Snatch 70*1, 70*0, 70*1, 80*1, 80*0, 80*1*2
Clean and Jerk 105*1+1*2
Stretch
Meal
2 hour break
Strength #2 :
Front Squat 125 *2 *2 (brutal to knees & quads)
Metcon #1 ;
14 Min AMRAP
Rope Assent *1 (Rx arms only)
Ball Slams 30Lbs*10
Pistols * 15 (total - bands + 2 Bumper Plates)
4 Rounds + 200m Sprint in place of climb + 10 Ball + 15 Pistols
Buy Out :
Farmers Carry 135Lbs *100m *3
Ring Push Ups *5 *3 (emphasizing ext rotation with extension)
Stretch
Kill Cliff Recovery Drink
Strength #1 :
Power Snatch (Best triple inside of 20 min) 40*3, 50*3, 60*3, 65*3, 70*2+1 Full Snatch > failure in a power Snatch should always result in a squat Snatch.
Metcon #1 ;
Jackie
Row 1000m
Thrusters #45*50
Pull Ups *30 (broken & kipped last 20)
14:15:6
Stretch
Afterparty :
Superman Rocks *25
Half Hollow Rocks *25
Foam Roll Quads
Buy In :
Versaclimber 1 min *3
Butterfly Pull Ups *10 (broken)
Seated OHP 42*10*3
Strength #1 :
BB BP 155Lbs *5*5
Afterparty :
10 DBL Unders
Roll Back
Stretch
Buy In :
1000m Row (4:47:2)
TTB *10*2
DBL Unders *20
Strength #1 :
Snatch 50*3, 70*2, 80*1, 90*1
Metcon #1:
2 Rounds for time ;
Rx = (#95/#65)
Pull Ups *15
OHS *21
Sumo Deadlift High Pulls *15
BB BOR *15
Deadlift. *12
DBL DB Farmers Carry #55*100m
18:42:6
Stretch
Yogurt/ Honey/ Banana
The goal is qualifying for Crossfit Northeastern Regionals.
"Here's what I promised:
What I know about you: Good Oly skills. Has no lungs. Needs lungs. Needs CrossFit speed and endurance. How best can I get you there with the less is better schedule?? Humph!?!?!
August and September: Is done so no need saying what you should have done then.
October and November: Speed Strength --- DE (Dynamic Effort) Training. Think band pulls, chains, speed bench, sled work, sprinting, etc, etc! How can we incorporate your Oly Skills? That's easy!!
December: Focus on your weaknesses: Your body-weight movements: gymnastics...pistols, hspu, ring work, etc, etc! Following a program like Invictus or Outlaw is good. However, you need someone, other than yourself, to program for you. We tend to be very biased when we program for ourselves. Get a coach who you trust, who competes, who has good eyes, and knows his or her shit, and take it from there.
January and February: You build Noah's Art, so to speak. You build your engine. Your doing two to three WODS a day. Moderation is essential. Trust me, you'll do fine. You want to PEAK at Regionals--granted you make it. If you follow me, you will. I usually have my clients use the Open as a tester. Why the hell not?!?!
March and April: Your Regional bound. Lucky for us northeastern folk we get to go last. So what does that mean for Joshua?? It simply means that he becomes a stud at the workouts because he's had time to practice them a million times. Come Regional time you have gone from a 39 year-old athlete who has been "training" to a 39 year-old athlete who is "practicing" his craft, working transitions, etc. Follow?
I hope this helps. "
Buy In:
3 Rounds
Side Plank *45 sec
-then-
Turkish Get Up 16kg *3, 20*3*2
Strength #1 :
Jerk 80*3, 90*3, 102*3
Metcon #1 ;
Partner WOD. (Partner holds 32kg KB while other works)
FT
100 BW Squat
100 Push Press #65 (Rx #75)
75 Box Jumps 20" (Rx 25")
50 KB SWINGS 24KG
25. Piked HSPU (Rx Full)
100m Partner Carry
20 min time cap exceeded (circa 30:00
Cool down
Stretch
Screw Cliff Recovery Drink
Gymnastics #1 ;
Pull Ups
Chin Ups
Knee to Elbow
Toe to Bar
Kip Ups (high as possible)
Chin Grip Kip Ups
1-5 reps *3-5 sets by feal (sub capacity)
Metcon #1 ;
1/4 Mile Run
7.5mph
8.0mph
8.0mph
(brief rest > 1 min)
Stretch
Gymnastics #1 ;
Pull Ups *5 *3
Butterfly Pull Ups *4 *3 (broken)
Strength #1 :
Clean.& Jerk 100*1+1*4
Power Snatch + Snatch 60 *1+1. 70*1+1*2
Strength #2 :
Front Squat 125 *2*5
Floor BB BP 40*5. 60*5. 80*5
Stretch
Apple
Strength #1
Snatch 90 *1, 100*1*3 <+1 miss)
Snatch Pull 100*2*2
Strength #2 : (brief)
Clean and Jerk 60*1+1, 90*1+1, 110*1+1
Clean Pull 130*3
Metcon #1 ;
FT
Deadlift #225 *20
-then -
2 Rounds
HSPU *10
DBL Unders *20
Thrusters #45*30
14:57
(large peach + 10 minutes rest)
Afterparty :
Power Snatch from 3 Heights 20Kg *3* 3
Stretch
Shake
Strength #1
Clean and Jerk. 90*1+1, 100*1+1, 110*1+1, 115*1+1*3
Strength #2 :
OHS 60*10, 70*10, 80*6! (Wrists & knees)
Buy In:
Rope Skips with 3 Burpees on every miss. (35+ Burpees in 5 minutes - feet faciatis)
Overhead (Snake Grip ) BB Holds 95Lbs *1:47! & 95*1min*3 (60 sec rest)
Metcon #1 ; RFT
5 Rounds (25 Min time cap)
Pull Ups (Purple Band) *30
Push Ups *20
4 Rounds /00:27
Stretch
Coconut Water
Metcon #1 ;
AMRAP in 20 minutes
20" Plyo Box Jumps *7
BB BP 155Lbs *8
10 Rounds (dropped BP weight 20Lbs on last 3 Rounds)
Stretch
Protein Shake
Strength #1 :
Snatch 90 *1*3 (+1 wild miss)
(ate Banana)
Technique #1 :
Full Butterfly Pull Ups *3*3
Gymnastics #1 ;
HSPU *3*3
Metcon #1 ;
9 Min AMRAP
Rope Assent *2
TTB *15
Walking Lunge *20
1 Round + 1 Assent + 15 TTB + 20 Lunges
Afterparty :
1 more Rope Assent to make a full 2 Rounds...
Stretch
