YADP

Power Clean & Jerk
3-3-3

THEN

Use 75% of Power C&J to perform 1 set of MAX rep Thrusters

31:8/2011

Strength
Squat Clean
3@80% -3@85% - 3+@90%

WOD
10-1 Squat Clean Thruster
1-10 TTB

30/8/11

Skills
TGU + Rope or missed Strength


WOD - 3 Rounds

3 D/B or KB Squat + 1 Split Jerk 45/35lb
Lateral Hops + MAX Broadjump on last
1 TGU (L)
1/2 Gasser (Waiters Walk)
1 TGU (R)
1 Rope Ascent
200m

Time permitting
(Growler Party)

YADP

KB or DB Split Snatch Heavy Single
THEN
Turkish Get Up (Odd object, be creative)
Refer to 20/7/2011

Strength 101

Here at CFS & CFP we can be a bit mysterious at times. Don’t worry, it’s not you, it’s us. We don’t always communicate well. Since we’ve been getting some questions about our strength programming I thought “hey, wouldn’t it be weird if I actually talked about training on the blog?”. Yeah, it would be weird and I like to get weird at times. So today, I’m going to give you a very basic breakdown of the strength portion of our programing.



Essentially, we’re working off a slightly modified version of Jim Wendler’s 5-3-1 program. For those who don’t know, Jim Wendler is a successful power lifter who developed the 5-3-1 method. Each lift is performed once per week on 4 separate days. For us this means Deadlift Monday, Cleans Tuesday, Squat/Press Thursday and Snatch Friday. We will alternate between 4 Strength days one week & 3 the next. Because Crossfit has us mastering many skills, we must not neglect practicing the others. There will still be Strength at medium to light loads popping up in our conditioning portion of sessions. The waves refer to the load and volume we perform. In wave one, also known as the “5″ week, we do 5 reps of a lift at 75% of a 1RM, 5 at 80% and then as many reps as possible at 85% of our old 1RM.



Moving on, wave two is the “3″ week, we lift 3 reps at 80%, 3 at 85% and max reps at 90% of our 1RM. Wave three is the “1″ week, 1 rep at 85%, 1 at 90% and max reps at 95% of our 1RM. The fourth wave is a “de load” week. Wendler goes with lighter weights as a sort of reset. We instead use this week as a chance to work on other lifts. This creates a natural de load by changing up the type of lifts without sacrificing a week at sub maximal loads. From here, we will go through another cycle of 5, 3 and 1 weeks and then on the 8th week or second time through all 4 waves we will retest our 1RMs. Please post any questions or constructive criticism to comments and remember,2012 is around the corner. Get strong while you can if you want to survive the apocalypse.

29/8/2011

STRENGTH

Deadlift
3 @80% - 3 @85% - 3+ @90%

WOD - 15min AMRAP (Ind or Partnered)

5 OHS 60/43
7 Supine Ring Pull Up
9 Box Jump 24/20
*At the 5min mark perform a 400m run
**If Partnered, Athlete A does OHS, whilst B does Supine Ring Pull, then swap.

Post to comments

26/8/2011

STRENGTH
Squat Snatch
5@75% - 5@80% - 5@85%

WOD - 15-10-5
Hang Power Snatch
Wallballs 9/6kg - 11/9ft
Pullups

Post to comments

25/8/11

STRENGTH
Back Squat
5 @75% - 5 @80% - 5+ @85%

Strict Press
5 @75% - 5 @80% - 5+ @85%
(Perform these in between Squat sets)

WOD - 8min AMRAP
10 Thrusters
(Choose weight, & for it to count as a round, 10 unbroken reps must be performed)

REST 3min

4min MAX reps 2 M/U+2 Bar M/U then add a rep every round

Rest 90sec

2min MAX reps Behind Neck Push Press 60/43

YADP

Front Squat
5-3-1
MAX Broad Jump from deep squat

24/8/11

WOD
100m Farmers Carry (Heavy)
10m Bear Crawl foreword
10m Bear Crawl backward
10 Renegade Manmakers (45/35)
10m Lateral Burpee ladder
10 Chest Slapping Pushups
100m Sprint
10m Bear Crawl foreword
10m Bear Crawl backward
200m Sprint
20 Box Jumps 30/26
20m Overhead Walking lunge
20 Strict Pullups
200m Sprint

23/8/11

Strength
Squat Clean

5 @75% - 5 @80% - 5 @85%

+ 3 Sets of MAX reps Strict Pullups (Do these straight after each working set)



WOD

10-1 KB Snatch 24/16 & 1-10 Ring Dips

At some point during WOD, perform a 1min row for calories

YADP

Front Squat (Anything)
5-5-5
Strict Pullups
Max reps 3 sets

22/8/2011

Strength
Deadlift
5 @65% - 5 @75% - 5+ @85%

WOD - 17min Cap
Individual or Group (Partition as needed)
79 Squats
79 KB Swing 24/12
79 Push Up
79 Pullup
79m Run

19/8/2011

James Callaghan during FRAN. 13.41mins first attempt

Warm Up
200m run
5 Burpees
5 DB Power Snatch
5 Lateral Bar Burpee (Broadjump on last)

WOD-Teams of 2
The first round of the Benchmark "Girls" "Fran, Nancy, Annie and Helen.
42 Thrusters 43/30
42 Pullups
400m Run
30 OHS 43/30
100 D/U
100 Situps
400m run
42 KB Swing 24/16
24 Pullups

18/8/2011

WOD - Teams of 3

300m Growler Relay(Low Bar)

then

10 Rounds

10 Ring Dips
10 Wall Ball 9/6kg - 11/9ft
10 Air Squat

Post to Comments

17/8/2011

Laclhan, Spirro, Josh, James Callo and Greg Nielsen after Greg finished 20 Rowing Intervals

WOD - Stolen from CrossFit Football
Complete
9 Squat Clean & Jerks
Sprint 1 Gasser
6 Squat Clean & Jerks
Sprint 1 Gasser
3 Squat Clean & Jerks
Sprint 1 Gasser

*Go as Heavy as possible
*Recover as needed to sprint as fast as possible for Gasser

YADP

Power Clean
Find a Heavy Single (15min cap)
THEN
80% of that, Perform 3 reps on the Minute for 10min

16/8/2011

Teams of 3
WOD # 1 (20min Cap)
3 Rounds
Run 600m
30 CTB Pullups
4 Rope Climbs

10min Active Recovery

WOD #2
3 Rounds
10m Walking Overhead Lunge 20/16kb
10 KBell Snatch
10 KTE

Finisher
Rope Climb Skills or
5min Max Rep Rope Climbs


Post to comments

YADP

Strength
Deadlift - 5rm

KB Thrusters
3-3

15/8/2011

Strength
Deadlift
Find 1rm


WOD - 15min AMRAP
Growler Party - Teams of 3-4


10m Growler Push (High Grip) return 10m (Low Grip) 80/60
10 KB Swings 32/24
1/2 Gasser

12/8/2011

Strength
Back Squat
1 rm


WOD - 15 min AMRAP
5 Front Squat - BW
MAX Pullups
400m Run

11/8/2011

Strength
Strict Press
Find 1rm
Push Press
3-3

WOD - 5 Rounds (Courtesy CFFB)
10 KB Swings 24/16
15 TTB
50 Yard Shuttle run

Post to comments

YADP

3 Rounds
10 Pushups
20m Sprint with Rope
20m Growler Pull @ BW
*Add 10kg each Round

10/8/2011

STRENGTH
Squat Clean
1 rm

WOD - "The Chief"
Max rounds in 3 minutes of:
3 Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.


Post Rounds to comments

9/8/2011

Strength

Squat Snatch
1rm


WOD #1 5min AMRAP
5 Power Snatch 50/35
10 Box Jump


REST 5min (During rest perform 100 Double Unders)


WOD #2 5min AMRAP
10 KB Swings 24/16
5 Sit Ups with KB overhead
*GET UP & DOWN TO/FROM SITUP VIA A TURKISH GET UP



Post loads/rounds to comments

8/8/2011

STRENGTH
Snatch Grip Deadlift
5-5-5

WOD - 3 Rounds
2 Rnds of Cindy
Max Ring Dips (If you have a M/U do from there)
*Cindy
5 pull up
10 push ups
15 squats

*Athletes that competed yesterday, roll out & Mobilize
*Athletes that didn't compete yesterday will have a mystery finisher.

Partnered Benchmark

WOD - (Partner Up)

A - 10 min AMRAP
5 TTB
10 Pushups
15 Squats

*Partner A does 5 TTB then tags Partner B, who does 10 Pushups, then tags A & they BOTH Do 15 Squats EACH.
* Whoever didn't start last round, now starts the next round. Proceed until 10 min.

REST 2 MIN

B - Partnered HELEN
3 Rounds
400m run
21 KB Swings 24/16
12 Pullups

*4 x 100m relays are to be performed for the run on rounds 1 & 2.
*Rotate order as previous WOD for the first 2 Rounds, then on final round each team member will complete the ENTIRE ROUND of 400m run, 21 KB Swings & 12 Pullups.

Post to comments

All the Best for CFNQ Games Day

I Will be thinking of the team on Sunday. Communicate with each other positively.
Be proud of your efforts
Believe in yourselves, your team mates and CFS.
There is some first time competitors so there will be plenty of nerves. Myself, Glenn and Veronica have recognized James Banks as a leader amongst our athletes and he will fill the gap between athletes and coaches(I will do a post about our leadership positions when I get back and consult with our coaching team). James will be at CFNQ as a non-competing athlete to help Any of our competing athletes along with any of our numbered athletes and our coaches.

Welcome Home Lynne

El Diablo

50 min limit
6 Rounds (40kg/30kg Use same weight for all lifts)

600m run
6 Squat Clean
6 Deadlift
6 Burpee
6 Thruster
6 Push-Press
6 Air Squat

Post to comments

3/8/2011

Strength
KB Squat (Double & Single)
5-5

WOD - "Daniel"
50 Pullups
400m run
21 Thrusters
800m run
21 Thrusters
400m run
50 Pullups

*A version of this can be done today as a Team of 2-4 people.

2/8/2011

Skills & Measures
*Max L Sit
*Handstand Walk
*Weighted Pullup - M- C2B
*400m run
*Max Height Wall Throw 15/9
*Broad-jump
You have 2 attempts & can complete in any order

Strength
Deadlift
5-5 at 1:3

WOD - 3 Rounds
Max rep Squat @ BW
5 Burpee - Box jump 24/20

Post to comments

02/08/2011

Skills & Measures
*Max L Sit
*Handstand Walk
*Weighted Pullup - M- C2B
*400m run
*Max Height Wall Throw 15/9
*Broad-jump
You have 2 attempts & can complete in any order

Strength
Deadlift
5-5 at 1:3

WOD - 3 Rounds
Max rep Squat @ BW
5 Burpee - Box jump 24/20

Post to comments

Games Fever Continues

Here's one of the individual WODs from the Games. We will do a version of this tonight. We may or may not be rope climbing. Get ready to Team up.

You have 20min to find a Heavy Single Clean & Jerk
Then
For time:

15 foot Rope climb, 5 ascents

145/115 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents

165/125 pound Clean and jerk, 4 reps

15 foot Rope climb, 3 ascents

185/135 pound Clean and jerk, 3 reps

15 foot Rope climb, 2 ascents

205/145 pound Clean and jerk, 2 reps

15 foot Rope climb, 1 ascent

225/155 pound Clean and jerk, 1 rep

Wrap up of Lynne's Results

WOD 4 Results
Just before WOD 4 I let Lynne know that she would have to win the heat to go on to sunday. After chatting with Glenn beforehand we came up with a game plan. We all know that Lynne can wear you down the longer the workouts go but she was going to have to start fast as well, something that Lynne has worked hard on since the opens. It was going to be uncomfortable for her. When Lynne got to the power cleans I thought WOW, what a women to watch in action. Lynne is one of those athletes that you could make a movie after, she has the ability to draw emotion with her determination and heart. She finished the WOD 2nd, so missed out on a top 8 finish and will be a better athlete this time next year for the experience.

WOD 3 Results
Lynne ranked 7th and sitting 11th overall, she needs to be top 8 to go onto compete Sunday. In WOD 3 she completed her first Round of 2 Muscle Ups 8 Thrusters @ 43kg Unbroken. Rounds 2&3 seen Unbroken Muscle Ups but thrusters got heavy and needed to be broken up, she finished in 4.42. Lynne gave it her all and I know that everyone at CFP will be proud of her. Her next WOD is at 4.25pm LA time and she will need to be at least top 3 to qualify top 8. If you have any messages for Lynne post to comments and I will forward them on.

WOD 2 Results
At the end of WOD 2 Lynne ranked 17th, even after a PB in the warm up area twice of 123lb and then another PB of 125lb in the arena. The PB didnt come easy. Lynne missed her first attempt at 125lb. We planned in the warm up area that if she missed the lift she could drop back to 115lb to get a score on the board. Moments as a coach I love is when an athlete backs them-self. And thats exactly what Lynne did on her second attempt and made the 125lb. After day 1 Lynne is ranked 16th. She will need to make up ground tomorrow and with WODS more suited to her and Lynne's determination she is a very good chance to fight her way in to a top 8 position and go on to fight it out on Sunday.

WOD 1 Results
Lynne's ranked 10th. Only top 8 go on to Sunday. Day 1 serves up our least suitable WODS. WOD 1 was our least favorite met-con, short and sharp, Lynne has improved her ability to start fast since the opens and today she was fourth after the first set of OHS, push ups & shuttle runs. A missed rep called by Lynne's judge on the last rep of the 15 OHS seen Lynne having to re-snatch the bar and OHS 1 rep setting her back some time. Lynne finished the WOD in 5.16.