Wednesday, March 31, 2010

  • Mid-hang muscle snatch - 50% x 3, 55% x 3, 60% x 3, 65% x 3
  • Mid-hang power snatch + snatch - 55% (of snatch) x 3, 60% x 3, 65% x 3
  • Jerk - 75% x 3 x 3
3 sets:
15 hanging leg raises; no rest
10 bent DB row; 1 min rest

Tuesday, March 30, 2010

* Snatch - 75% x 1 x 3
* Snatch pull - 100% x 2 x 3
* Snatch deadlift - 108% x 3 x 3
* Front squat - 84% x 3 x 5; follow each set immediately with 2 box jumps
* GHB sit-ups - 65 total

Monday, March 29, 2010

HERE AT CROSSFIT 27:17... WE HAVE BIGGER BELLS!



















AND... The "FOD" or... Food Of the Day goes to Matt Dennis. Thank you for sharing this masterpiece.

Sunday, March 28, 2010



video

Friday, March 26, 2010

  • Jerk - 80% x 2 x 2; 85% x 2 x 2
  • Jerk dip squat - 90% (of jerk) x 3; 95% x 3; 100% x 3
  • Snatch push press - 70% x 5, 75% x 5, 80% x 5 x 2
3 sets:
A1. Ring push-ups x AMRAP; no rest
A2. 20 walking suitcase lunges (1 db at side); 30 sec rest

Thursday, March 25, 2010

  • Clean & jerk - 75% x 1 x 3
  • Clean pull - 97% x 3 x 3
  • Clean deadlift - 105% x 2 x 3
  • Back squat - 81% x 2 x 5; follow each set with 3 box jumps
  • Russian twist - 3 x 15/side

Wednesday, March 24, 2010

  • Muscle snatch - max for day
  • Power snatch - 75% x 2 x 3
  • Jerk - max for day; 80% of that x 2 x 2
3 sets:
15 sledgehammer swings / side
15 pull-ups

Tuesday, March 23, 2010

  • Snatch - 75% x 1 x 3
  • Snatch pull - 97% x 3 x 3
  • Snatch deadlift - 105% x 3 x 3
  • Front squat - 81% x 3 x 5; follow each set immediately with 3 box jumps
  • GHB sit-ups - 60 total

Loading/Set/Rep Prescriptions

Weightlifting prescriptions will be notated with the exercise, the intensity (loading), reps and sets. For example:

Snatch – 75% x 2 x 5

This would indicate snatching 75% of the athlete’s 1RM snatch weight for 5 sets of 2 reps. If a load is not specified, notation for sets and reps will be in the reverse order. For example:

Pull-ups – 5 x 10

This would indicate 5 sets of 10 reps.

Prescribed percentages are of the exercise they accompany unless noted otherwise.

Often exercises will have other types of loading prescriptions, including heavy single and max or max for day. Heavy single indicates taking the exercise to the heaviest weight for a single rep that can be managed in that training session. This is determined simply by gradually increasing the weight until that criterion is met without any failed attempts. If an attempt does fail, but the reason for failure is obviously technical in nature, the athlete can make another attempt. Otherwise the loading increase should stop when the athlete completes a rep he or she is confident is approximately the best possible at that time. Max or max for day, on the other hand, is a genuine test of a maximal effort. In this case, the athlete can give him- or herself up to 3 attempts at a given weight. If after 3 attempts the athlete is still unsuccessful, he or she is done with that exercise. An exception would be an athlete who is missing based on minor and known technical errors, and who is able to continue making attempts that are at least as close or better than previous attempts at that weight. In such cases, continued attempts are recommended until this trend reverses.

If a loading prescription is absent for a particular exercise, the athlete should choose the loading to approximate the heaviest possible for the prescribed sets and reps unless some other quality is prescribed such as speed or un-fractioned sets.


Sunday, March 21, 2010

Block Periodization and off season training

Ladies and gentlemen the time has come for change. With my run for the 2010 regional qualifiers behind me, I am forced to move on to the next step in my training.
As you may or may not know, elite athletes progress through a series of training cycles throughout the year in preparation for competition. And though CrossFit is an excellent program to follow for general fitness, it is not optimal for progression and strength gains once one has reached a high level of strength/fitness (and no, I am not being facetious).
For the next little while I will be following the Performance Menu. This is a program that focuses primarily on Olympic lifting and Strength Training whilst throwing in met-cons for conditioning purposes. To be a top tier CrossFit athlete you have to be strong. This is the way to do it. I will post links on the right side of the blog regarding information on this system and some explanation of movements/FAQ etc. Post your thoughts to comments and let me know what you think.

Saturday, March 20, 2010

Snatch Progression
1.1.1.1 - pwr sn, hang pwr sn, shrug pull, high pull x 5

Clean & Jerk Progression
1.2.2 - pwr cln, hang pwr cln, jerk (reg, split) x 5

rest 2 hours

Partner Fight Gone Bad... 30 sec work/rest.

30 seconds at each station, rest 1 minute after both partners have completed 30 sec at each station. Repeat for a total of 3 rounds.

Wall Ball (20#, 10ft)
SDHP (75#)
Box Jump (20")
Push Press (75#)
Row (cals)

Friday, March 19, 2010

w/u: Double Unders, Full ROM HSPU work

A1. Back Squat: 5 x 5; rest 120 sec
A2. Weighted Pullups (1.5 Pood); AMRAP x 5; rest 120 sec

rest 5 minutes

25m 90# sled drag (forward and backward) x 12 reps at your own tempo

rest 5 minutes

24kg shoulder press: AMRAP/arm x 3; rest 60 sec b/t arms
If you are following this blog, then be on the lookout for a training program sometime this weekend. Mike and I are planning on sitting down and coming up with the next few weeks/months schedule for our training. We will be hitting all zones at LEAST once a week... areas of particular importance such as Weightlifting/Strength and Running/Rowing will receive special attention. Love, peace, and chicken grease!

Wednesday, March 17, 2010

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Tuesday, March 16, 2010



AM - Run for 18:00 minutes... approx 4000m


PM - Push Jerk 1,1,1,1; 3 position snatch 1.1.1 x 4; HSPU work

Monday, March 15, 2010

"Lynne"
5 sets of max reps, rest as needed b/t sets
Bench Press (body weight)
Pull Ups

Rest 10 Minutes

"Annie"
50-40-30-20-10
Double Unders
Sit Ups

Saturday, March 13, 2010


AM -
170x3x3 (Up Hill)

Rest 120 sec b/t sprints, rest 6min b/t sets of 3.

PM -
Grey Band Deadlift* 5x5

*Grey band adds 90# on each side at top of lift.

Friday, March 12, 2010

All Media Photos From Sectionals

500m Row Time Trial

Rest 10 Minutes

21-15-9
Deadlift 225#
Burpees

Thursday, March 11, 2010

Well, we're back at it.

A1. Front Squat; 5x5 - rest 120 sec
A2. KBS; 18x5 - rest 120 sec

+

AMRAP in 7 Minutes
1 Squat Clean @185#
5 HSPU
7 Box Jump (24")

Tuesday, March 9, 2010

Sunday, March 7, 2010

Day 1 Results Are In

Click HERE for a full listing of times and standings.

Event 4
AMRAP in 15 Minutes of:
5 HSPU
7 Squat Snatch (95#)
10 Box Jumps (20")


Well guys and gals... Day 1 is in the books and what a day it was. The events were all brutal in their own respect and the competition was fierce. Day 2 promises to be a killer with another leg/hip dominant event. After the last round of the run on event 3, both of my quads cramped completely. The pain I felt while I was on my feet was the only reason I was able to stay on the pull up bar. I am beat down physically, mentally, and spiritually... and am showing the beginning signs of bronchitis... I am going to push damn hard today and get through this last event. Wish me luck! I'll keep you guys posted.

Thursday, March 4, 2010

part A:
95#/65# squat clean x 5 x 3 sets
+
95#/65# hang power clean x 5 x 3 sets
+
95#/65# split jerk x 5 x 3
(work on speed and intent; rest as needed b/t sets and exercises)

part B:
3 sets - 10 chest to bar chin ups
+
3 sets - 15 high speed squats
+
3 sets - 20 anchored sit ups
(work on speed of each movement; rest as needed b/t sets and exercises)

Running start run; 10 sec on @ 100%, run easy for 1 min x 3-6 sets based on how you feel

Wednesday, March 3, 2010

2 Training Days Remain...

A1. Dead Lift - 1,1,1 - 70% effort for all 3 sets; 180 sec
A2. Ring Dips - 15,15,15; 180 sec
+
20 double unders, 5 breaths x 10
+
5 sets of 10 unbroken knees to elbows

Tuesday, March 2, 2010

A1. Press - 3,2,1; 120 sec
A2. 15 CTB chin ups x 3 sets; 120 sec
+
Run 1K
(1st 200 m @ 70%, 2nd 200 m @ 80%, 3rd 200 m @ 90%, 4th 200 m @ 100%, last 200 m @ 50% effort)
+
joint mobility work - 30 min