ALL BLACK SHEEP WODS ARE ON OUR NEW SITE...
http://www.liftstrongfast.com/
See ya there!
Sunday, August 7, 2011
Wednesday, July 27, 2011
Repeat Days 2-4-5 over the next 6 days...
Starting August 2nd....Black Sheep CrossFit Training Begins.
Hope you enjoyed your summer...
Training Location:
LIFTS Training Center
390E 2150 W
Cedar City Utah
435.531.0825
Gym will be open 6:30am - 9am M-T-W-TH-F in August.
Regular Classes schedules will Begin Sept 5th 2011 and will be posted on the mainsite!
What are your goals? Do you know what you need to work on? Do you have a plan and a training buddy?
Stay tuned for performance workshops covering topics in...Nutrition, Training, Lifestyle and Health!
Hope you enjoyed your summer...
Training Location:
LIFTS Training Center
390E 2150 W
Cedar City Utah
435.531.0825
Gym will be open 6:30am - 9am M-T-W-TH-F in August.
Regular Classes schedules will Begin Sept 5th 2011 and will be posted on the mainsite!
What are your goals? Do you know what you need to work on? Do you have a plan and a training buddy?
Stay tuned for performance workshops covering topics in...Nutrition, Training, Lifestyle and Health!
Wednesday, July 20, 2011
Training Day 5
1A. Snatch Grip DL 5 x 5 @ 4sec down, explode up! 45sec rest
*increase wt from last week
note: technique over weight...keep midline extended and wt on heels!
1B. Incline Bench Press 5 x 8,8,8,6,6 reps / 45sec rest
rest 3 min after completing 4 rounds
2A. DB Thruster 4 x 12 Heavy BUT Unbroken / 45sec rest
2B. Butterfly OR Kipping Pullups 4 x 20 steps / 45sec rest
rest 3min after completing 4 rounds
3A. Back Ext 3 x 15 / 30sec rest
3B. GHD Sit ups 3 x 15 / 30sec rest
*increase wt from last week
note: technique over weight...keep midline extended and wt on heels!
1B. Incline Bench Press 5 x 8,8,8,6,6 reps / 45sec rest
rest 3 min after completing 4 rounds
2A. DB Thruster 4 x 12 Heavy BUT Unbroken / 45sec rest
2B. Butterfly OR Kipping Pullups 4 x 20 steps / 45sec rest
rest 3min after completing 4 rounds
3A. Back Ext 3 x 15 / 30sec rest
3B. GHD Sit ups 3 x 15 / 30sec rest
Monday, July 18, 2011
Training Day 4
 |
| NW 2010 Regionals...bow down to the pain gods after winning the 90sec AMRAP Axel Dead-lift WOD. |
10 Tire Flip Jumps (jump threw tire every flip)
20 Double Unders
30 MB Cleans
400m Run
Post time ti comments
Note: if you dont have a tire...Deadlift 70% of 1RM...jump over bar...do a burpee turn around... repeat.
Sunday, July 17, 2011
Training Day 3
1A. Power Clean + Lunge X 3 x 5 / 45sec
add wt to clean + lunge every set ...start around 55% of 1RM
1B. Perfect Burpees (no breakdown in midline) x 10 AFAP x 5 /45sec
rest 3min after all 5 sets are completed
2A. Back Squat 3 x 6-8 reps @ 3sec down tempo / 45sec
2B. 3 Strict Chin ups + 3 Kipping + 3 CTB x 3 /45sec
rest 3 min after all 3 sets are completed
3A. Db RDLS 3 x 12 / 45sec
3B. MB Seated Rotaitons 3x 12 / 45sec
post wts used to comments
add wt to clean + lunge every set ...start around 55% of 1RM
1B. Perfect Burpees (no breakdown in midline) x 10 AFAP x 5 /45sec
rest 3min after all 5 sets are completed
2A. Back Squat 3 x 6-8 reps @ 3sec down tempo / 45sec
2B. 3 Strict Chin ups + 3 Kipping + 3 CTB x 3 /45sec
rest 3 min after all 3 sets are completed
3A. Db RDLS 3 x 12 / 45sec
3B. MB Seated Rotaitons 3x 12 / 45sec
post wts used to comments
Wednesday, July 13, 2011
Training Day 2
1A. Clean Grip DL From Podium ( stand on bumpers, pull bar from floor) 4 x 6 @4sec down /45sec rest
1B. Strict Chinups 4 x 6 @ 2sec down /45sec rest
REST 3 min AFTER Completing all sets...
2A. Russian Step Ups 3x8-10 / 45sec rest
2B. Dips 3x8 /45sec rest
REST 3 min AFTER completing all sets...
3A. GHD Raises 3 x 8 /0sec
3B. DB Seated Press 3 x 6--8 /45sec
3C Seated DB External Rotations (elbow on knee) 3x 8 /45sec
REST 3min after completing all sets...
post weights used...SUU open evening 5-7pm)
1B. Strict Chinups 4 x 6 @ 2sec down /45sec rest
REST 3 min AFTER Completing all sets...
2A. Russian Step Ups 3x8-10 / 45sec rest
2B. Dips 3x8 /45sec rest
REST 3 min AFTER completing all sets...
3A. GHD Raises 3 x 8 /0sec
3B. DB Seated Press 3 x 6--8 /45sec
3C Seated DB External Rotations (elbow on knee) 3x 8 /45sec
REST 3min after completing all sets...
post weights used...SUU open evening 5-7pm)
Tuesday, July 12, 2011
Training Day
Warm Up: Run 5min...Double Unders 5x 20 unboken sets.... Dynamic Stretches
1A. Snatch Grip DL 4 x 6 @ 4sec down, explode up! / 45sec rest
note: technique over weight...keep midline extended and wt on heels!
1B. Incline Bench Press 4 x 9-7 reps / 45sec rest
rest 3 min after completing 4 rounds
2A. KB Swings 4 x 25 Reps Unbroken / 45sec rest
2B. Wt. Walking Lunges 4 x 16 steps / 45sec res
rest 3min after completing 4 rounds
3A. Back Ext 3 x 20 / 30sec rest
3B. Sit ups with wt. anchored 3 x 20 / 30sec rest
Post weights used (SUU Wt room is open)
1A. Snatch Grip DL 4 x 6 @ 4sec down, explode up! / 45sec rest
note: technique over weight...keep midline extended and wt on heels!
1B. Incline Bench Press 4 x 9-7 reps / 45sec rest
rest 3 min after completing 4 rounds
2A. KB Swings 4 x 25 Reps Unbroken / 45sec rest
2B. Wt. Walking Lunges 4 x 16 steps / 45sec res
rest 3min after completing 4 rounds
3A. Back Ext 3 x 20 / 30sec rest
3B. Sit ups with wt. anchored 3 x 20 / 30sec rest
Post weights used (SUU Wt room is open)
Sunday, July 3, 2011
MOVING ONWARD
Look for....LIFTS Strength & Performance Center here in Cedar City Utah!
For information on location and opening dates follow http://www.liftstrongfast.com/
Black Sheep Workouts will be posted here for a limited time...a new updated blog will begin soon for CrossFit BLACKSHEEP Athletes/Members.
Tuesday, June 28, 2011
Training Day
 |
| DB 2011 Regionals WOD #4 |
Attention BLACK SHEEPS...we are recruiting runners for the Cedar Relay in August to make up a team of 5...if you are interested please contact Erin Bennion. (if more than 5 are interested then we will try to make 2 teams!)
Ok...back to Training
Warm up as needed...
1K Row
Clean and JErk 1-1-1-1-1
1K Row
+
75 GHD Raises ...partition as needed
Scores like this... time/wt total/time...comments of GHDs
Monday, June 27, 2011
Training Day
In your warm up today...include 5-10min of HSPU
1. Back Squat Build to a Heavy Triple in 12min
2. 7 Rounds of...
35 Double Unders
1 Snatch
Score is time to complete plus total pounds lifted in snatch for all 7 rounds (5:46 + 750lb)...if you mis a rep in any round you score a ZERO for that round. Only one attempt per round...
+
3A. GHD Sit ups 3x15
3B. Wt. Back Ext 3x15
Post triple in Back Squat + Met con Score
1. Back Squat Build to a Heavy Triple in 12min
2. 7 Rounds of...
35 Double Unders
1 Snatch
Score is time to complete plus total pounds lifted in snatch for all 7 rounds (5:46 + 750lb)...if you mis a rep in any round you score a ZERO for that round. Only one attempt per round...
+
3A. GHD Sit ups 3x15
3B. Wt. Back Ext 3x15
Post triple in Back Squat + Met con Score
Friday, June 24, 2011
Training Day
Include in you warm up today....Muscle up work 10min!
1A. Shoulder Press 3-3-3-3 /2min rest
1B. Good Morning 6-6-6-6 / 2min rest (bar n back bend over by pushing butt over heels till shoulders are below or level with hips...keep spine extended...like the dead-lift NO flexsion...knees bend slightly )
+
3 Rounds For time
15 CTB
30sec L Sit
+ Go for a run or a bike ride today 60-90+ minutes
post wts used and score for metcon!
PS: Erin, Kathryn and Myself are throwing it down in the power lifting comp for Summer Games...we start at 8:30am if you "wankers" want to come cheer use on that would be AWESOME...good times with heavy weights!
1A. Shoulder Press 3-3-3-3 /2min rest
1B. Good Morning 6-6-6-6 / 2min rest (bar n back bend over by pushing butt over heels till shoulders are below or level with hips...keep spine extended...like the dead-lift NO flexsion...knees bend slightly )
+
3 Rounds For time
15 CTB
30sec L Sit
+ Go for a run or a bike ride today 60-90+ minutes
post wts used and score for metcon!
PS: Erin, Kathryn and Myself are throwing it down in the power lifting comp for Summer Games...we start at 8:30am if you "wankers" want to come cheer use on that would be AWESOME...good times with heavy weights!
Thursday, June 23, 2011
Training Day
 |
| Erin Bennion ...Kettlebell Swing Mode |
OPTION 1: (double training day)
AM: Trail Run 4-6 miles
+
PM:
1A. TnG (touch and go) Power Cleans 5x6 / 30sec
1B. HEAVY KB Russian Swings (keep heels planted, swing to shoulder level) 5 x 6 / 30sec rest
rest 3 min after completing all five sets...
2. 4min AMRAP Double Unders
OPTION 2: (single training day)
Strength Work lised above...
+
CFCC MetCon Regional Workout #6
Post wts used and workout resulsts for option chosen
Tuesday, June 21, 2011
Training Day 2
 |
| Boone...lovin' the 275lb Bar and the Tequila Shot later that night.....oh yeah, and the bullride :-) |
For part of your warm up include practice for 5-10min: Kick up to Handstand video demo from gwod!
1A.Close Grip Bench Press @ 5sec down tempo; 4 x 6-8 /2min rest
1B. Wt Chins Ups 4 x 3-4 / 2min rest
+
5 Min AMRAP
3 x Dead-Lift #275/185
7 x Push Press #115/75
+
immediately follow with...
10min Row Zone 1 OR 1mile run Zone 1
*post wts used for bench and chins; met con reps completed and comment on metcon wt prescription...could you complete the 5 min wod unbroken?
Monday, June 20, 2011
Training Day 1
post weights used and time for met-con...also what are 2 of your short term goals?
 |
| Jaren taking his turn at the CTB Pullups! |
Athletes...the next 6 strength workouts will follow similar exercises to CFCC for your convenience. Please post your results over the next 6 workouts as I will be collecting the data for further program design...
1A. 1 1/4Front Squat 4 x 4-6 / 20sec rest
note: Full Squat then come up to Parallel back down to Full and Up= 1 rep
1B. Horizontal Row video demo 4 x AMRAP (-2) / 3min rest
note: feet level with rings (use 20" box for feet); (-2 )means 2 reps from failure
+2. 15min AMRAP CFCC MET-CON
+
3. Tempo Back Extensions @ 41X4; 3 x 8-10 w/ #20-30lb
How to choose loads for rep ranges prescribed ...the number of reps dictates the load. Select a load that enables you to complete the minimum or top number in the range prescribed. For example in the Front Squat 4-6 reps is the prescription if you can only perform 3 reps its to heavy; if you can perform 7 reps its to light. Remember technique should not be sacrificed in order to achieve repetitions.
I have more video demos and answers to FAQ on my website http://www.liftstrongfast.com/
Saturday, June 18, 2011
Reflection & Goal Setting
" Each of us has fire in our hearts for something. Its our goal in life to find it and keep it lit "
-Mary Lou Retton
Goals are objectives or aims of action...they are specific, measurable, realistic and time-bound. Reflecting back to last year...have you achieved your goals? Did you have goals? Are you setting new goals for the next 12 months? ...Now is the time to reflect and write down what you would like to improve on specifically in order to facilitate behavioural change. Subjective goals such as "doing your best, increasing your strength and becoming better, are no goals at all. Research has shown that athletes who set subjective goals never achieve their optimal performance levels. If athletes are to show performance improvements, specific measurable goals must be set. The more specific the better...Example " I want to imporve my back squat form 350lb to 400lb by December 1st ...this is a specific and measureable goal. Compared to ..."I want to be the strongest I can be!" ..this is NOT specific and NOT measureable. If there is no deadline..you will procastinate.
Short Range and Long Range Goals
Recent research has also revealed that setting short range and long range goals are needed to maintain motivation and performance. Short range goals allow you to see immediate improvements and check things off your list! I recently just watch the documentary "The Void" about 2 mountaineers climbing in the Andes' if you haven't seen it I strongly suggest it...short term goals are what saved one of the climbers under extreme conditions. Anyway, I like to think of my short term goals as my "journey" to personal optimal perfomance and my long term goals is my "destination" or where I want to be. All world class athletes didn't arrive as "World Class" ...they set goals ..inch by inch, second by second, pound by pound...working and achieving those goals to gain the opportunity to be the best they are capable of becoming.
How short are short term goals? what can you going to accomplish today? Are your daily choices moving you a step forward or a step backward?....give yourself small goals for each workout to maximize your training!
How long are long term? 6months, 1year, 2,year or 5years...longterm goals give purpose to short term goals. Where are you NOW and what are you willing to DO to be successful? Lack of perspective stemming from inadaquate preparation and tenacity is why people sink or swim.
Set Goals for Competition and Practice...most athletes make the mistake of just setting goals for competition. What are you going to accomplish today? Make small practice goals so you maximize your training days!
Stay Positive and Journal your progress and failures...some days you won't always achieve your goals...thats life...perserverance is a powerful tool in life and sport.
I hope this helps some of you ....more to come.
Write down your goals today...post em' on the fridge...and I will see you all in the gym!
Tuesday, June 14, 2011
What to Do NOW....
For the this week....please follow the CFCC Daily programming.
Starting next week I will post a 6 Week Strength Series that will start with a few assessments in the first week to chart your progress. This program is good for those who need to develop/improve a STRENGTH BASE in the Dead-Lift, Squats and Presses. After this cycle I will then program a 6 week Olympic Lifting Series that will focus on the Snatch and Clean & Jerk with strength work still periodized in the daily workouts.
CrossFit Workouts will be posted on CFCC website...supplement WODS into your training schedule 2-3 times a week if applicable.
How strong do you need to be? Well you saw the beasts out their in the Sport of CrossFit...but how strong do YOU need to be to be competitive? Here are some strength base "ranges" I believe are essential for a CrossFit athlete to be competitive nationally....
MEN
Back Squat: 405-435lb
Dead-Lift: 455-500lb
Front Squat: 335-375lb
Press: 150-175lb
WOMEN
Back Squat: 215-255lb
Dead-Lift: 270-315lb
Front Squat: 195-225lb
Press: 115-135lb
Some of you might be in these ranges and some of you may not....how do you get there?
First can you do this...?
Back Squat 2 x BWT
Fr. Squat 1.5 x BWT
Dead-Lift 2.5 x BWT
**ladies if your under 145lb subtract .5 from each
If not that is where you are headed....towards those numbers. More to come...
Any questions please ask.
Starting next week I will post a 6 Week Strength Series that will start with a few assessments in the first week to chart your progress. This program is good for those who need to develop/improve a STRENGTH BASE in the Dead-Lift, Squats and Presses. After this cycle I will then program a 6 week Olympic Lifting Series that will focus on the Snatch and Clean & Jerk with strength work still periodized in the daily workouts.
CrossFit Workouts will be posted on CFCC website...supplement WODS into your training schedule 2-3 times a week if applicable.
How strong do you need to be? Well you saw the beasts out their in the Sport of CrossFit...but how strong do YOU need to be to be competitive? Here are some strength base "ranges" I believe are essential for a CrossFit athlete to be competitive nationally....
MEN
Back Squat: 405-435lb
Dead-Lift: 455-500lb
Front Squat: 335-375lb
Press: 150-175lb
WOMEN
Back Squat: 215-255lb
Dead-Lift: 270-315lb
Front Squat: 195-225lb
Press: 115-135lb
Some of you might be in these ranges and some of you may not....how do you get there?
First can you do this...?
Back Squat 2 x BWT
Fr. Squat 1.5 x BWT
Dead-Lift 2.5 x BWT
**ladies if your under 145lb subtract .5 from each
If not that is where you are headed....towards those numbers. More to come...
Any questions please ask.
Monday, June 13, 2011
Day Two
Starting off with Dead Lifts and bOX jUMPS!
21-15-9
DEAD-LIFT #275/ 185
BOX JUMPS 30/24"
Boone and I paired up for this battle as each of us had to complete the series for a total combined time.
Daniel "Boone" Bishoff started us off with a grueling 21 Dead-lifts @ 275lb and Box Jumps@ 30"...when he headed back to the bar for his "15's" I could only watch as he wrenched each rep up to extension...fighting to maintain a pace. Back to the box for 15 box Jumps....pain was all over Boone's face...but he didn't stop. Back tot he bar for 9's..at this point there were a few girls beginning their first set of dead-lifts....I was SCREAMING at Boone to stay with it!!! ....he did fighting each rep with a gut wrenching pull....I was pacing like wild cat...waiting to be released....Boone just had to get 9 more box jumps...on his final rep he lunged towards me in an attempt to run "tagging me in"....
I ripped the 45lb plates off each side of the bar to make it 185lbs and then grabbed bar a ripped out 21 unbroken reps in the Dead-Lift knowing we needed to make ground...then 21 box jumps...as I came off the box to start the 15's...I smiled inside knowing what I was about to get myself into...grabbing the bar I began my first 5 reps (yep bring on the pain)....3 sets of 5 and i was back to the box...one more set of 9's and I could hear Boone and my team screaming at me...as I ripped each rep up I knew I was closer to being done...I did everything I could to not stop...back to the box and done! ...
WOD 4
250 Chest to Bar Pull ups
250 KBS 1.5/1pd
250 Double Unders250 OHS #95/65
Our second workout of the day consisted of Jaren, Kathryn, Erin and Dan....together as a team they had to complete all reps of each exercise before moving to the next....team with the fastest completion time wins! We were sitting 17th after WOD#3...we had to have the performance of our life to move into the very competitive field of the top 10 teams... and everyone knew it. Most teams would have gone through the motions not expecting to move up...but our team WAS expecting to move up!
Transition was EVERYTHING...only one team member could work at a time so making sure the next athlete was ready was key! 3-2-1 GO! Our team put together strong and fast sets of CTB Pull ups...with each athlete calling out their last rep so the next athlete could jump on the bar...the efficiency was amazing! Jaren made the CTB look easy putting together sets of 20 and 15 right off the start...Erin was worried about her CTB technique but she looked strogn along with Kathryn.
We were in 4th coming off the Pull ups and it was onto Kettlebell Swings....now for those of you who know what a kettlebell swing is in CrossFit you know the Kettle bell must finish over your head...but this weekend not only did it have to finish over your head... it had to be standing straight up vertically...perfectly....any slight ...I mean slight forward progression with the bell you were no rep'd. This standard killed people weekend! Before the event I showed the team a quick pull and punch technique to help keep the kettle bell vertical....I was nervous to change anything so soon..but it worked Erin nailed it...when it was here turn she punched that Kettle bell up fast and furious...it was insane!! Jaren, Kathryn and Dan followed working the bell as fast as they could...again awesome transitions and communication within the team....
Double Unders were next....Kathryn grabbed the rope and worked her magic...the look in her eyes was intense...Jaren was next putting together another big set of Double Unders...focusing on the horizon ( or was it Boones eyes..) to stay focused. Dan jumped in and nailed out a couple unbroken sets of 30 and Erin chimed in when Kathryn and Jaren were trying to recover....
After DU's we were now second place in our heat as our team made ground through the KBS and DU's unders...Starting with OHS Dan Bennion grabbed the 95lb bar and began repping it out...he was called on a coiple no reps but it didn't phase him at all...he ekpt working...Jaren was next. You could only have one bar on the platform ...so once the boys were done they grabbed their bar and the girls pulled their 65lb bar onto the platform...Erin backed up the boys with here big set of OHS...followed by kathryn...before they took the bar off Erin hit another set of OHS and then the boys rolled their bar on for another round....no one yet in the team division completed this workout in the 30minute time cap and with 3 minutes left we were at 187 reps in the overhead squat....Dan Bennion was back on the bar...focusing on his boys in the stands to give him the energy to keep going....the team was fighting every second working to failure to try and finish the reps...Team MBS just finished with 30sec remaining Erin grabbed the bar and didn't let go until the time was up...we had completed 236 reps!! 14 away form finishing...but beating out alot of teams that were ahead of us and unable to finsh their OHS as well but at a greater deficit... It was awesome to watch....there is no quit in Black Sheep!
All said and done we finished 15th in the 2011 SouthWest Region!
It was a great experience......
Friday, June 10, 2011
Day One
WOD 1: (Boone, Jaren, Erin, Kathryn)
750m Row x 4
50 HSPU
750m Row x 4
Completed in 25:26
Highlights... (more pic's to come)
Jaren Scott lead the Back sheep into WOD 1 with the 750m row....the rest of the team followed... Erin, Kathryn and our "anchor rower" Boone. Once all members competed a 750m row they then had to complete 50 HSPU...in their "rowing order" each member threw their bodies against the wall and attempted as many hspu as possible. Jaren opened up with 14 competed hspu....Erin hit 6-7 hspu...then Kathryn nailed 8 reps... Boone completed 12 reps, leaving 8 reps to complete...Jaren went back up and completed 7 (thinking that was all they needed...but the judge said they needed one more) Erin finished off the final hspu and the team headed back to the rower!! ....The Black Sheep attacked the final row...it was awesome to watch....the team was sitting 6th spot and slowly started catching other teams in their heat....Boone was the man at the end holding a solid 1:34 pace and finishing our team 3rd in our heat!
WOD #2: (Robin Lyons & Dan Bennion)
Thruster Ladder
This work out was FUN once you stopped thinking about all the ways you could F-Up this WOD like...(drop the bar, moving your feet, throwing your bar down before your judges said so, farting loud...etc) once i got to the 135lb bar I started to enjoy myself...each rep I started building more confidence and finished with a personal best of 155lb...almost getting 160!
Women started @ 105lb, 115lb, 125, 130,135,140,145,150,155
Dan "The Natural" Bennion did his part and moved up the ladder easily to his personal best!
Men Started @ 155lb, 165, 175, 185, 195
750m Row x 4
50 HSPU
750m Row x 4
Completed in 25:26
Highlights... (more pic's to come)
Jaren Scott lead the Back sheep into WOD 1 with the 750m row....the rest of the team followed... Erin, Kathryn and our "anchor rower" Boone. Once all members competed a 750m row they then had to complete 50 HSPU...in their "rowing order" each member threw their bodies against the wall and attempted as many hspu as possible. Jaren opened up with 14 competed hspu....Erin hit 6-7 hspu...then Kathryn nailed 8 reps... Boone completed 12 reps, leaving 8 reps to complete...Jaren went back up and completed 7 (thinking that was all they needed...but the judge said they needed one more) Erin finished off the final hspu and the team headed back to the rower!! ....The Black Sheep attacked the final row...it was awesome to watch....the team was sitting 6th spot and slowly started catching other teams in their heat....Boone was the man at the end holding a solid 1:34 pace and finishing our team 3rd in our heat!
WOD #2: (Robin Lyons & Dan Bennion)
Thruster Ladder
This work out was FUN once you stopped thinking about all the ways you could F-Up this WOD like...(drop the bar, moving your feet, throwing your bar down before your judges said so, farting loud...etc) once i got to the 135lb bar I started to enjoy myself...each rep I started building more confidence and finished with a personal best of 155lb...almost getting 160!
Women started @ 105lb, 115lb, 125, 130,135,140,145,150,155
Dan "The Natural" Bennion did his part and moved up the ladder easily to his personal best!
Men Started @ 155lb, 165, 175, 185, 195
Tuesday, June 7, 2011
TRAVEL INFO
Travel Info
DEPART CEDAR CITY: Wed. June 8th 2011
ARRIVE DENVER: 9-10 hours later!
Thursday: June 9th 2011
Team Lunch & Shake out ---TBA 12pm-ish
Check out Venue together--- after lunch
Team Dinner @ 6pm; location TBA (somewhere with pizza)
Friday: June 10th 2011
Workout 1
10:30-11:10 : Team Heat 1
11:10-11:50 : Team Heat 2
11:50-12:30 : Team Heat 3
12:30-12:50 : Break
12:50-1:10 : Women Heat 1
1:10-1:30 : Women Heat 2
1:30-1:50 : Break
1:50-2:10 : Men Heat 1
2:10-2:30 : Men Heat 2
2:30-2:50 : Men Heat 3
2:50-3:10 : Men Heat 4
3:10-3:30 : Break
Workout 2
3:30-4:00 : Team Women
4:00-4:40 : Ind. Women
4:40-5:00 : Break
5:00-5:30 : Team Men
5:30-6:10 : Ind. Men
Hotel Info
All rooms are on a 6pm hold for Wednesday June 8th, if you are arriving later please call the hotel to hold with a credit card....
Jaren: reserved king bed non smoking room (wed-sat)
Boone: reserved 2 queen bed non smoking room (wed-sat)
TO CONFIRM YOU RESERVATION CALL PRIOR TO ARRIVAL w/ Credit Card #...if you need to stay an additional night (Sunday" make sure to tell the reservation people!
Quality Inn Suites Denver International Airport
phone: 303.371.5300
reservation # 64632882
DEPART CEDAR CITY: Wed. June 8th 2011
ARRIVE DENVER: 9-10 hours later!
Thursday: June 9th 2011
Team Lunch & Shake out ---TBA 12pm-ish
Check out Venue together--- after lunch
Team Dinner @ 6pm; location TBA (somewhere with pizza)
Friday: June 10th 2011
Workout 1
10:30-11:10 : Team Heat 1
11:10-11:50 : Team Heat 2
11:50-12:30 : Team Heat 3
12:30-12:50 : Break
12:50-1:10 : Women Heat 1
1:10-1:30 : Women Heat 2
1:30-1:50 : Break
1:50-2:10 : Men Heat 1
2:10-2:30 : Men Heat 2
2:30-2:50 : Men Heat 3
2:50-3:10 : Men Heat 4
3:10-3:30 : Break
Workout 2
3:30-4:00 : Team Women
4:00-4:40 : Ind. Women
4:40-5:00 : Break
5:00-5:30 : Team Men
5:30-6:10 : Ind. Men
Hotel Info
All rooms are on a 6pm hold for Wednesday June 8th, if you are arriving later please call the hotel to hold with a credit card....
Jaren: reserved king bed non smoking room (wed-sat)
Boone: reserved 2 queen bed non smoking room (wed-sat)
TO CONFIRM YOU RESERVATION CALL PRIOR TO ARRIVAL w/ Credit Card #...if you need to stay an additional night (Sunday" make sure to tell the reservation people!
Quality Inn Suites Denver International Airport
phone: 303.371.5300
reservation # 64632882
Sunday, June 5, 2011
Training MONDAY & TUESDAY
Hey Team... we have 2 "training days" left before we travel to Colorado!!
Mandatory team workout at 12pm...
Monday Schedule
PART 1: on your own time
1. Squat Clean Thruster 3,2,1,1 / 4min rest (first sets are light and fast)
3. HSPU or MU's Practice 3x amrap (-2) / rest as needed..stop with 2 in the tank to avoid fatigue!
4. Chin ups 3x 10 unbroken and fast / 60sec rest
PART 2: SUU TRACK @ 12pm
Run 400m @ 80%
rest 2min
Run 400m @ 90%
rest 2min
Run 400m @ 95%
_________________________________________________________
Tuesday Schedule @ 12pm @ CFCC
1. TnG Dead-Lift 3x3 heavy / 3min
2. Press 3,2,1/3min
3. Toes to Bar 3x12 /2min
+
3 Rounds @ Game Pace
15 KBS 1.5 / 1pd (work on breathing with kettlebell)
20 Double Unders AFAP
Mandatory team workout at 12pm...
Monday Schedule
PART 1: on your own time
1. Squat Clean Thruster 3,2,1,1 / 4min rest (first sets are light and fast)
3. HSPU or MU's Practice 3x amrap (-2) / rest as needed..stop with 2 in the tank to avoid fatigue!
4. Chin ups 3x 10 unbroken and fast / 60sec rest
PART 2: SUU TRACK @ 12pm
Run 400m @ 80%
rest 2min
Run 400m @ 90%
rest 2min
Run 400m @ 95%
_________________________________________________________
Tuesday Schedule @ 12pm @ CFCC
1. TnG Dead-Lift 3x3 heavy / 3min
2. Press 3,2,1/3min
3. Toes to Bar 3x12 /2min
+
3 Rounds @ Game Pace
15 KBS 1.5 / 1pd (work on breathing with kettlebell)
20 Double Unders AFAP
Friday, June 3, 2011
Training Day
Warm up: 400m Jog + ( 20 D.U AFAP /30sec rest x 3 )
Skill: Complete 20 Muscle ups (jump to rings) OR 20 HSPU (game standards)
+
1. 2 Front Squats @ 80% + 5 Explosive Sq. Jumps x 5 / 3min rest
2. Power Clean Build to a 1RM; rest as needed
+
3. 400m Run @ 90% / rest 5min x 3
Skill: Complete 20 Muscle ups (jump to rings) OR 20 HSPU (game standards)
+
1. 2 Front Squats @ 80% + 5 Explosive Sq. Jumps x 5 / 3min rest
2. Power Clean Build to a 1RM; rest as needed
+
3. 400m Run @ 90% / rest 5min x 3
Wednesday, June 1, 2011
Training Day
PART 1: AM or PM
10min Zone 1 Run
+
1min @ 90%
1min Walk fast stride x 5
+
10min Zone 1 Run
PART 2: 12pm Team Workout
1. Build to a tough 2RM in Dead-lift (EVERYONE)
2. (BOONE and ROBIN)
5 sets @ Game Pace
10 Dead-Lift #315/205
10 Box Jump 30/24"
walk active rest 5 min
2. (JAREN, DAN, ERIN, KATHRYN)
5 sets
1 Squat Snatch + 9 OHS unbroken #115/75
15 GHD Sit up
30 Double unders unbroken
rest walk 5 min
10min Zone 1 Run
+
1min @ 90%
1min Walk fast stride x 5
+
10min Zone 1 Run
PART 2: 12pm Team Workout
1. Build to a tough 2RM in Dead-lift (EVERYONE)
2. (BOONE and ROBIN)
5 sets @ Game Pace
10 Dead-Lift #315/205
10 Box Jump 30/24"
walk active rest 5 min
2. (JAREN, DAN, ERIN, KATHRYN)
5 sets
1 Squat Snatch + 9 OHS unbroken #115/75
15 GHD Sit up
30 Double unders unbroken
rest walk 5 min
Tuesday, May 31, 2011
UPDATES!!
Hello Black Sheeps!
Ok...So this is the Game Plan until we leave for REGIONALS next Wednesday!!! Below is a list of the workouts and athletes who will be competing in those WODS. This week will be about refining what we learnt form last week and implementing strategy, transitions and flow in the Regional workouts. Regular training will be posted along with "practice workouts" please make sure you continue the regular training to avoid any "de-training".
Money Due Wednesday June 1st:
Erin: Entry PAID / Owe $20 for T-shirt
Dan: Entry PAID / Owe $20 for T-shirt
Boone: $25 Entry DUE / $40 2 T-shirts
Jaren: $25 Entry DUE / $20 T-shirt
Kathryn $25 Entry DUE / $20 T-shirt
TUESDAY PRACTICE WODS: 12PM
Team Workout 1: Perform 500m row + all HSPU + 500m row controlled effort
For time:
4 x Row 750m
1. Jaren Scott
2. Erin Bennion
3. Kathryn Sorenson
4. Daniel Bishoff
50 HSPU
4 x Row 750m
Team Workout 2
Thruster Ladder; On the minute for 10min keep bar heavy!
1. Robin Lyons
2. Dan Bennion
...YOU can do the training below after the practice session OR later in the day....
TRAINING FOR ALL ATHLETES: (it would be great if we could do this work together...any suggestions?)
3 rds for time:
row 250 m
10 clean and jerk - 115#/80#
rest 20+ min
3 rds for time:
15 DB thrusters - 45#/35#
15 CTB chin ups
rest 20+ min
3 rds for time:
Run 200 m
15 burpees onto 2 45lb Plates
Ok...So this is the Game Plan until we leave for REGIONALS next Wednesday!!! Below is a list of the workouts and athletes who will be competing in those WODS. This week will be about refining what we learnt form last week and implementing strategy, transitions and flow in the Regional workouts. Regular training will be posted along with "practice workouts" please make sure you continue the regular training to avoid any "de-training".
Money Due Wednesday June 1st:
Erin: Entry PAID / Owe $20 for T-shirt
Dan: Entry PAID / Owe $20 for T-shirt
Boone: $25 Entry DUE / $40 2 T-shirts
Jaren: $25 Entry DUE / $20 T-shirt
Kathryn $25 Entry DUE / $20 T-shirt
TUESDAY PRACTICE WODS: 12PM
Team Workout 1: Perform 500m row + all HSPU + 500m row controlled effort
For time:
4 x Row 750m
1. Jaren Scott
2. Erin Bennion
3. Kathryn Sorenson
4. Daniel Bishoff
50 HSPU
4 x Row 750m
Team Workout 2
Thruster Ladder; On the minute for 10min keep bar heavy!
1. Robin Lyons
2. Dan Bennion
...YOU can do the training below after the practice session OR later in the day....
TRAINING FOR ALL ATHLETES: (it would be great if we could do this work together...any suggestions?)
3 rds for time:
row 250 m
10 clean and jerk - 115#/80#
rest 20+ min
3 rds for time:
15 DB thrusters - 45#/35#
15 CTB chin ups
rest 20+ min
3 rds for time:
Run 200 m
15 burpees onto 2 45lb Plates
Thursday, May 26, 2011
Training Day
Training option times: 6am / 12pm / 5pm--post ur results! Friday is a day off for Boone, Jaren, Kristen, Kathryn and Erin. Saturday will be a running day...details coming.
Warm up: 800m Run + 2 Rounds 10 Perfect Push ups, 10 Back Ext, 10 Lunges, 10 Roll Backs
Skill: Muscle up or HSPU practice 3 on the minute for 7 Minutes
1. Cluster Shoulder Press 87-90% of 1RM; 3 x 1.1.1.1.1 / 2min
Note: (if you can't get all reps per set...ur done)
+
For time:
20 Calories on Rower
30 Burpees
30 DB Ground to Overhead
30 Toes to BAr
100 Ft Overhead Walking Lunge #25
400m Sprint
Warm up: 800m Run + 2 Rounds 10 Perfect Push ups, 10 Back Ext, 10 Lunges, 10 Roll Backs
Skill: Muscle up or HSPU practice 3 on the minute for 7 Minutes
1. Cluster Shoulder Press 87-90% of 1RM; 3 x 1.1.1.1.1 / 2min
Note: (if you can't get all reps per set...ur done)
+
For time:
20 Calories on Rower
30 Burpees
30 DB Ground to Overhead
30 Toes to BAr
100 Ft Overhead Walking Lunge #25
400m Sprint
Wednesday, May 25, 2011
Training Day
As we continue to assign athletes to workouts for Regionals this week...continue with training as planned. Today, only hit both workouts if you 'feel good' otherwise select the wod that is closest to the Regional workout you will be participating in. Boone, we already discussed your workout (21-15-9 DL/DU)..
PART 1:
1. OHS Build to a heavy 3 NOT a 3RM
+
AMRAP:
1min CTB
1min KBS
1min Double Unders
1min KBS
1min CTB
rest 1min x 3
post wt for OHS, totals reps for met-con.
PART 1:
1. OHS Build to a heavy 3 NOT a 3RM
+
AMRAP:
1min CTB
1min KBS
1min Double Unders
1min KBS
1min CTB
rest 1min x 3
post wt for OHS, totals reps for met-con.
Tuesday, May 24, 2011
Training Day
AM:
Warm up: 10min Run Slow and Easy + Dynamic Stretches
Then Complete 3 rounds before setting empty bar down; Hang Power Snatch x 1 + Snatch Balance x1 + OHS x 3 / rest 60 sec ...Repeat x 3. (Girls 35lb Boys use 45lb)
1. 2 Pos Power Snatch (Mid Hang + Floor) build each set x 3 / 2min rest
2. Cluster Squat Snatch 3x1.1.1 / 3min rest...note: pause10sec between each rep
3. Snatch Pull 3x2 115% of 1RM snatch / 4min RR
PM: TEAM TRAINING
5:30pm WOD #1
Row 750m + HSPU
rest 20minutes
6:30ish WOD # 2
Thruster Ladder
Warm up: 10min Run Slow and Easy + Dynamic Stretches
Then Complete 3 rounds before setting empty bar down; Hang Power Snatch x 1 + Snatch Balance x1 + OHS x 3 / rest 60 sec ...Repeat x 3. (Girls 35lb Boys use 45lb)
1. 2 Pos Power Snatch (Mid Hang + Floor) build each set x 3 / 2min rest
2. Cluster Squat Snatch 3x1.1.1 / 3min rest...note: pause10sec between each rep
3. Snatch Pull 3x2 115% of 1RM snatch / 4min RR
PM: TEAM TRAINING
5:30pm WOD #1
Row 750m + HSPU
rest 20minutes
6:30ish WOD # 2
Thruster Ladder
Monday, May 23, 2011
UPDATES
Ok...this will be our last week of regular training before we begin to tapper for Regionals...
It looks like most of you have found what foods you prefer during training and in between workouts....that will be helpful as we head to Colorado. As for the Workouts I would like to schedule team workouts for this week specifically to "test" the Regional WOD prescriptions. As I see it the success in the "team workouts" is strongly going to be determined by "team strategy" and insuring that we have the right athletes in the right workouts. Your input in strongly encouraged through this process....
As for the training schedule this can be changed if needed...I just need a response on what you can do...again I would like to have the entire competitive team present for each wod (it is only for this week).
TRAINING SCHEDULE
TUESDAY - 5am -9am: Strength / 5:30 pm- Team WOD 1 / 6:30 Team WOD 2
WEDNESDAY - 12pm WOD 3 / 7pm WOD 4
THURSDAY - 6am WOD 5 / 7pm WOD 6
FRIDAY - REST
SATURDAY - Intervals
SUNDAY- REST
Review the schedule and let me know if this works!!!
Talk to you soon.
It looks like most of you have found what foods you prefer during training and in between workouts....that will be helpful as we head to Colorado. As for the Workouts I would like to schedule team workouts for this week specifically to "test" the Regional WOD prescriptions. As I see it the success in the "team workouts" is strongly going to be determined by "team strategy" and insuring that we have the right athletes in the right workouts. Your input in strongly encouraged through this process....
As for the training schedule this can be changed if needed...I just need a response on what you can do...again I would like to have the entire competitive team present for each wod (it is only for this week).
TRAINING SCHEDULE
TUESDAY - 5am -9am: Strength / 5:30 pm- Team WOD 1 / 6:30 Team WOD 2
WEDNESDAY - 12pm WOD 3 / 7pm WOD 4
THURSDAY - 6am WOD 5 / 7pm WOD 6
FRIDAY - REST
SATURDAY - Intervals
SUNDAY- REST
Review the schedule and let me know if this works!!!
Talk to you soon.
Friday, May 20, 2011
FRIDAY & SATURDAY WODS
FRIDAY
Warm up: 1000m Row + HSPU work for 10min
1st WOD: 6am - 9am
CFCC Workout of the Day
REST 2-3 HOURS
2nd WOD: 9am-12pm
21-15-9
Box Jumps 24"/20
Sumo DL HP 95/65
Rest 6-8 hours
3rd WOD: KAREN For Time
_____________________________________________________________
SATURDAY
WOD 1: 7am
How Far can you go on the minute 1 Clean and Jerk; Guys Must add 15lb every min. Girls Must add 10.
If you fail at a certain wt. you can continue with attempts until the minute is up.
Starting wts: Guys 135lb / Girls 95lb
No you cannot make bigger jumps in wts...follow the progession
REST EXACTLY 20 MINUTES
WOD 2:
HELEN FOR TIME
REST EXACTLY 20MINUTES
WOD 3:
21-18-15-12-9-6-3
kbs 2pd/ 1.5pd
toes to bar
REST EXACTLY 2 hours
WOD 4:
1000m Row
30 BWT back Squats
1000m Row
post times and fuel! See you Monday...team meeting will be arranged and we will discuss the workouts for Regionals...24th-27th we will be training together with the wods posted by HQ.
Warm up: 1000m Row + HSPU work for 10min
1st WOD: 6am - 9am
CFCC Workout of the Day
REST 2-3 HOURS
2nd WOD: 9am-12pm
21-15-9
Box Jumps 24"/20
Sumo DL HP 95/65
Rest 6-8 hours
3rd WOD: KAREN For Time
_____________________________________________________________
SATURDAY
WOD 1: 7am
How Far can you go on the minute 1 Clean and Jerk; Guys Must add 15lb every min. Girls Must add 10.
If you fail at a certain wt. you can continue with attempts until the minute is up.
Starting wts: Guys 135lb / Girls 95lb
No you cannot make bigger jumps in wts...follow the progession
REST EXACTLY 20 MINUTES
WOD 2:
HELEN FOR TIME
REST EXACTLY 20MINUTES
WOD 3:
21-18-15-12-9-6-3
kbs 2pd/ 1.5pd
toes to bar
REST EXACTLY 2 hours
WOD 4:
1000m Row
30 BWT back Squats
1000m Row
post times and fuel! See you Monday...team meeting will be arranged and we will discuss the workouts for Regionals...24th-27th we will be training together with the wods posted by HQ.
Thursday, May 19, 2011
Training Day
Training Schedule for this weekend...
Friday: Triple Wods ( AM- NOON-PM)
Saturday: Quad Wods (AM-AM-NOON-PM)
Sunday: OFF
This weekend is designed for you to test pre and post workout meals /snacks. What foods agree with your stomach and give you the energy for back to back performances? PLease post along with your results what foods you chose for each workout...
PART 1:
1. Power Clean x 1 + Push Press x 1; build to a maximal effort....rest as needed b/w sets.
2. Mid Thigh Power Clean (touch and go weight) 3 x 12 / 2min RR
3. Strict Press- Build to a tough 3 in no more than 5 sets; rest as needed
4. GHD Raises 3 x 10 /60sec (use wt. only if you can keep speed)
Rest 4-6 hours
PART 2: PM
Zone 1 Run (HR 130-140 tops)
 |
| Sweaty "camelpack smashed" blueberry and almond butter sandwich...mmmm...keeps me truckin' in Moab! |
Friday: Triple Wods ( AM- NOON-PM)
Saturday: Quad Wods (AM-AM-NOON-PM)
Sunday: OFF
This weekend is designed for you to test pre and post workout meals /snacks. What foods agree with your stomach and give you the energy for back to back performances? PLease post along with your results what foods you chose for each workout...
PART 1:
1. Power Clean x 1 + Push Press x 1; build to a maximal effort....rest as needed b/w sets.
2. Mid Thigh Power Clean (touch and go weight) 3 x 12 / 2min RR
3. Strict Press- Build to a tough 3 in no more than 5 sets; rest as needed
4. GHD Raises 3 x 10 /60sec (use wt. only if you can keep speed)
Rest 4-6 hours
PART 2: PM
Zone 1 Run (HR 130-140 tops)
Wednesday, May 18, 2011
Travel/Reservation Updates
I have reserved 5 rooms... the KINGS run at $99 first night then $94 the rest of the nights. The QUEENS run $109 the first night then $104...I have booked the following...please let me know if there needs to be ay changes...ASAP!
Jaren & McCall KING RESERVED Wednesday - Saturday
Bennions QUEENS RESERVED Thursday - Saturday
Daniel & Michelle QUEENS RESERVED Wednesday - Saturday
Kristen QUEENS RESERVED Wednesday-Saturday
Quality Inn & Suites International Airport
15 minute Drive to Competition Arena
Continental Breakfast ( x 2 for Boone)
Swimming Pool & Hot Tub
Plasma Flat Screen TV...and so much more!
Restaurants Near-By
McDonalds, Del Taco, Domino Pizza and I am pretty sure there is a Dunkin Donuts (for Dan)...actually peeps there are A LOT of legit restaurant choices too...MOST IMPORTANTLY there is a WHOLE FOODS... and STARBUCKS..yeah!!
Again please let me know if this is good to go! The rooms are reserved with a 6pm Hold meaning our must arrive before 6pm the day ou check in to keep your reservation!
Jaren & McCall KING RESERVED Wednesday - Saturday
Bennions QUEENS RESERVED Thursday - Saturday
Daniel & Michelle QUEENS RESERVED Wednesday - Saturday
Kristen QUEENS RESERVED Wednesday-Saturday
Quality Inn & Suites International Airport
15 minute Drive to Competition Arena
Continental Breakfast ( x 2 for Boone)
Swimming Pool & Hot Tub
Plasma Flat Screen TV...and so much more!
Restaurants Near-By
McDonalds, Del Taco, Domino Pizza and I am pretty sure there is a Dunkin Donuts (for Dan)...actually peeps there are A LOT of legit restaurant choices too...MOST IMPORTANTLY there is a WHOLE FOODS... and STARBUCKS..yeah!!
Again please let me know if this is good to go! The rooms are reserved with a 6pm Hold meaning our must arrive before 6pm the day ou check in to keep your reservation!
Tuesday, May 17, 2011
Training Day
Team meeting Tuesday 12pm @ CFCC....Topics of discussion include: Regional Team info, travel dates, expenses and competition checklists. Bring your questions, concerns or ideas to the meeting as I would like to finalize the above before Wednesday. After the meeting a few of us will be training so feel free to stay if possible. ALSO...this weekend is set up as a "tester" with multiple Met-Cons Friday and Saturday...if you are in town please utilize this opportunity as a learning tool for fueling between wods.....you will need to know what foods you work best on when we get to Colorado ( I am hoping its not french fries and milkshakes!)
Anyway see ya' all tomorrow!
Part 1:
On a 2 minute timer...
Run 400m + with remaining time AMRAP Pull ups
Rest 3min / Complete 5 Rounds
Total Pull ups is score!
rest as needed
Part 2:
Complete 2 rounds for time
20 HSPU
25 GHD Sit-ups
Anyway see ya' all tomorrow!
Part 1:
On a 2 minute timer...
Run 400m + with remaining time AMRAP Pull ups
Rest 3min / Complete 5 Rounds
Total Pull ups is score!
rest as needed
Part 2:
Complete 2 rounds for time
20 HSPU
25 GHD Sit-ups
Monday, May 16, 2011
Strength + Intervals
1. Back Squat 4,4,2,2 / 3min RR
+
2. ALL OUT SETS OF....
Heavy KB/ DB Swing x10
Burpees x 15
Double Unbers x 25
rest walk for 7min x 6
post Bsq wt used and times and HR's for intervals post/pre
.
+
2. ALL OUT SETS OF....
Heavy KB/ DB Swing x10
Burpees x 15
Double Unbers x 25
rest walk for 7min x 6
post Bsq wt used and times and HR's for intervals post/pre
.
Saturday, May 14, 2011
Training Day
RUNNING >>>8 sets of...
(first 2 min easy pace 50%, next 2min 70% effort, last 2 min 80% effort...repeat until you have completed 48 minutes of straight running!)
*post HR's and pacing efforts....also there will be training posted for Saturday
(first 2 min easy pace 50%, next 2min 70% effort, last 2 min 80% effort...repeat until you have completed 48 minutes of straight running!)
*post HR's and pacing efforts....also there will be training posted for Saturday
 |
| Bennion, Lyons and Lil' PigTails behind us....Fitness Elevated 2011 |
Friday, May 13, 2011
Training Day
PART 1:
Complete 6 sets: 300m Row @ 100% effort / 3min rest
rest 6 hours
PART 2:
1. 3 Postion Snatch from ground @ 60% 1RM (running 10min clock)
note: on the minute perfom a high hang power snatch, hang power snatch from knee then power snatch from ground, try to hang on the bar for all 3 reps, make breaks short if needed.
2. OHS AMRAP 60% of 1RM Snatch x 3 /3min rest
3. CTB chin ups 3x20 /3min rest
post avg watts for row, snatch drill wt used, reps for OHS and ctb
Complete 6 sets: 300m Row @ 100% effort / 3min rest
rest 6 hours
PART 2:
1. 3 Postion Snatch from ground @ 60% 1RM (running 10min clock)
note: on the minute perfom a high hang power snatch, hang power snatch from knee then power snatch from ground, try to hang on the bar for all 3 reps, make breaks short if needed.
2. OHS AMRAP 60% of 1RM Snatch x 3 /3min rest
3. CTB chin ups 3x20 /3min rest
post avg watts for row, snatch drill wt used, reps for OHS and ctb
Wednesday, May 11, 2011
Training Day
Attention: Thursday will be an OFF day as this Friday the gym will be unavailable.
Warm-up: 5min jog + Dyn Stretches
Skill: 10min to complete as many 1-5 HSPU ladders (after every set complete 4 pistols...EX: 1 HSPU complete 4 pistols...2HSPU complete 4 pistols...3HSPU complete 4 pistols...etc.)
1. Snatch Grip DL @ 5sec. down, explode up; 6 x 3 / 180sec rest
2A. Wtd Chin ups 5 x 3-2 / 2min rest
2B. Wt. Dips 5 x 4-3 / 2min
3. GHD Raises@ 2020 3 x 15 / 2min
post weights used and skill work done for HSPU
Warm-up: 5min jog + Dyn Stretches
Skill: 10min to complete as many 1-5 HSPU ladders (after every set complete 4 pistols...EX: 1 HSPU complete 4 pistols...2HSPU complete 4 pistols...3HSPU complete 4 pistols...etc.)
1. Snatch Grip DL @ 5sec. down, explode up; 6 x 3 / 180sec rest
2A. Wtd Chin ups 5 x 3-2 / 2min rest
2B. Wt. Dips 5 x 4-3 / 2min
3. GHD Raises@ 2020 3 x 15 / 2min
post weights used and skill work done for HSPU
Tuesday, May 10, 2011
Training Day
INTERVALS:
Run 200m @ 90% effort / 90sec rest x 3
rest 5-7 minutes
Run 400m @ 90% effort / 3min rest x 3
rest 5-7 minutes
Run 200m @ 90% / 60sec rest x 2
rest 5-7 minutes
Run 400m @90% / 2min rest x 2
Notice your 90% efforts with HR....200m effort will will different from 400m efforts. Erin, Dan and Kristen take the shorter end ...on the rest breakes between sets.... Jaren and Boone take the longer rest periods between sets.
Post HRs after Runs and after Rest.
Run 200m @ 90% effort / 90sec rest x 3
rest 5-7 minutes
Run 400m @ 90% effort / 3min rest x 3
rest 5-7 minutes
Run 200m @ 90% / 60sec rest x 2
rest 5-7 minutes
Run 400m @90% / 2min rest x 2
Notice your 90% efforts with HR....200m effort will will different from 400m efforts. Erin, Dan and Kristen take the shorter end ...on the rest breakes between sets.... Jaren and Boone take the longer rest periods between sets.
Post HRs after Runs and after Rest.
Monday, May 9, 2011
Training Day
PART 1:
1A. Power Clean 5 x 2-3 reps / 2min rest
1B. Press 5,3,1,3,5 / 2min (fast concentric)
+
90% Effort
Front Squat 135/95lb
10-9-8-7-6-5-4-3-2-1 (breath through reps)
1 Rope Climb 15ft after each set of FSQ
post weights used and feeling on met con
1A. Power Clean 5 x 2-3 reps / 2min rest
1B. Press 5,3,1,3,5 / 2min (fast concentric)
+
90% Effort
Front Squat 135/95lb
10-9-8-7-6-5-4-3-2-1 (breath through reps)
1 Rope Climb 15ft after each set of FSQ
post weights used and feeling on met con
Saturday, May 7, 2011
TRAINING SCHEDULE FOR REGIONALS
Hey Black Sheep!
I hope you enjoyed your week of classes and hopefully some time to rest and recover.
We have exactly 4 weeks of "training and preparation" before Regionals (not including the 5th week for tapering/traveling). I want to make it very clear that adding more work/training additional to what is posted on this blog will not work to your advantage. Physiologically, no one is going to gain a noticable amount of strength/fitness over the next few weeks. All our conditioning and base work is done for this time of year, right now we need to focus on what fitness we have and work on how we can fine tune it for optimal performance.
Question: So how do we use our engine better?
Answer: With practice, one can learn the feeling of the right intensity by listening or noticing the signals from your body.
Question: What are the signals to look for?
Answer: To maximize performance it is vital to maintain an optimal lactate threshold. An optimal threshold is whatever allows you to continue to "stay in it" ....without "going for it"...and when you are "going for it"(all-out) usually you will not reach the desired level of performance despite all your efforts and intentions. Heart Rate is an easy way to estimate your effort. Dr. Taylor is sponsoring HR Monitors for your personal use for the next 3 weeks for anyone who is interested. I strongly suggest investing in your own HR Monitor as they are inexpensive and a great tool when used during your workouts. Use your HR Monitor during workouts, intervals and recovery runs, notice your HR during these intensities...what is your HR when you lose the ability to sustain effort?? 170bpm or 160bpm?? What does it feel like to work at 180bpm....and can you tell when you are there? These are answers you should know to help pace your efforts and keep you on the bar!
Question: How do I know if I am about to BOMB in a workout?
Answer: Again, it's a learned skill specific to each of us...but some of the signals are very familiar to all of us...really high HR, hyperventilation, burning muscles and loss of composure etc. Manage your rest periods specific to your body's signals. Is doing all sets unbroken a good strategy for you OR is partitioning a better approach? Start discovering your engine....so we can kick some ass!
Training Schedule
Monday Strength / Anaerobic Power
Tuesday Aerobic Power
Wednesday OFF
Thursday Strength / Anaerobic Power
Friday OFF
Saturday Test
Sunday Training Continued...
Any questions or comments please post!
I will be discussing traveling plans soon....
I hope you enjoyed your week of classes and hopefully some time to rest and recover.
We have exactly 4 weeks of "training and preparation" before Regionals (not including the 5th week for tapering/traveling). I want to make it very clear that adding more work/training additional to what is posted on this blog will not work to your advantage. Physiologically, no one is going to gain a noticable amount of strength/fitness over the next few weeks. All our conditioning and base work is done for this time of year, right now we need to focus on what fitness we have and work on how we can fine tune it for optimal performance.
Question: So how do we use our engine better?
Answer: With practice, one can learn the feeling of the right intensity by listening or noticing the signals from your body.
Question: What are the signals to look for?
Answer: To maximize performance it is vital to maintain an optimal lactate threshold. An optimal threshold is whatever allows you to continue to "stay in it" ....without "going for it"...and when you are "going for it"(all-out) usually you will not reach the desired level of performance despite all your efforts and intentions. Heart Rate is an easy way to estimate your effort. Dr. Taylor is sponsoring HR Monitors for your personal use for the next 3 weeks for anyone who is interested. I strongly suggest investing in your own HR Monitor as they are inexpensive and a great tool when used during your workouts. Use your HR Monitor during workouts, intervals and recovery runs, notice your HR during these intensities...what is your HR when you lose the ability to sustain effort?? 170bpm or 160bpm?? What does it feel like to work at 180bpm....and can you tell when you are there? These are answers you should know to help pace your efforts and keep you on the bar!
Question: How do I know if I am about to BOMB in a workout?
Answer: Again, it's a learned skill specific to each of us...but some of the signals are very familiar to all of us...really high HR, hyperventilation, burning muscles and loss of composure etc. Manage your rest periods specific to your body's signals. Is doing all sets unbroken a good strategy for you OR is partitioning a better approach? Start discovering your engine....so we can kick some ass!
Training Schedule
Monday Strength / Anaerobic Power
Tuesday Aerobic Power
Wednesday OFF
Thursday Strength / Anaerobic Power
Friday OFF
Saturday Test
Sunday Training Continued...
Any questions or comments please post!
I will be discussing traveling plans soon....
Sunday, May 1, 2011
UPDATES
Fellow Black Sheep Athletes!
I would like to announce the Team for the 2011 CrossFit Regional competition held June 10-12th in Aurora, CO.
As usual CrossFit HQ didn't disappoint with their slogan "Unknownand Unknowable"...it has been uniquely different every year for qualifiers as this sport grows. With the online format presented this year for the first time, it made everyone accountable for their performances and progressions each week.
The top 3 females and the top 3 males after the Open Sectional will make up the Black Sheep Competitive Team in Auroa, CO June 10th-12th.
INDIVIDUAL SECTIONALS RANKING FOR OUR REGION
BS WOMEN
Robin Lyons 29th
Erin Bennion 34th
Kristen Loyd 108th
Kathryn Sorenson 128th
Liz Marshall 131st
BS MEN
Dan Bennion 173rd
Boone 235th
Jaren Scott 239th
Mike Hill 289th
Shaun Marshall
Kasey Marble
Congrats to the athletes (in red) who qualified this year! Just as a reminder...The Black Sheep is not just a team for "qualifiers" but a team for any individual inspiring to be the best they are capable of becoming...and that's always a work in progress ;-)
If you missed the cut this year its not the end of the world...you have already have "jump started" your training for next years preparation...don't lose perspective...keep working hard towards what you want to accomplish. As an athlete who has competed for over 15 years on the National and International level...you always get out...what you "put-in". What areas can you improve...in life, training, relationships, stress management...to get you to that next level? more to come...
Black Sheep Competitive team you will follow what is posted this week at CFCC...I will follow up with additional team training after this week..(May 9th). For those who didn't make the cut this year you are still welcome to train with the team and follow the blog!!
Everyone have fun and enjoy the classes!
peace out
I would like to announce the Team for the 2011 CrossFit Regional competition held June 10-12th in Aurora, CO.
As usual CrossFit HQ didn't disappoint with their slogan "Unknownand Unknowable"...it has been uniquely different every year for qualifiers as this sport grows. With the online format presented this year for the first time, it made everyone accountable for their performances and progressions each week.
The top 3 females and the top 3 males after the Open Sectional will make up the Black Sheep Competitive Team in Auroa, CO June 10th-12th.
INDIVIDUAL SECTIONALS RANKING FOR OUR REGION
BS WOMEN
Robin Lyons 29th
Erin Bennion 34th
Kristen Loyd 108th
Kathryn Sorenson 128th
Liz Marshall 131st
BS MEN
Dan Bennion 173rd
Boone 235th
Jaren Scott 239th
Mike Hill 289th
Shaun Marshall
Kasey Marble
Congrats to the athletes (in red) who qualified this year! Just as a reminder...The Black Sheep is not just a team for "qualifiers" but a team for any individual inspiring to be the best they are capable of becoming...and that's always a work in progress ;-)
If you missed the cut this year its not the end of the world...you have already have "jump started" your training for next years preparation...don't lose perspective...keep working hard towards what you want to accomplish. As an athlete who has competed for over 15 years on the National and International level...you always get out...what you "put-in". What areas can you improve...in life, training, relationships, stress management...to get you to that next level? more to come...
Black Sheep Competitive team you will follow what is posted this week at CFCC...I will follow up with additional team training after this week..(May 9th). For those who didn't make the cut this year you are still welcome to train with the team and follow the blog!!
Everyone have fun and enjoy the classes!
peace out
Friday, April 29, 2011
END OF SECTIONALS UFC PARTY
 |
| GO... G-S-P!! |
Saturday, April 30th UFC Night at Julie & Robin's
(pay-per-view donations welcome but not required)
Starting at 6:00pm - until Fights are over!
Dinner Menu:
BBQ Chicken and Home-made baked Mac and Cheese
Bring a side dish of your choice...
Water and Diet Soda on site and BEER for a selected few :-)
Directions: 268 East Altamira (about 500 South, directly east of Smiths) Call if you are lost...
Please RSVP me with a text or post!! Guests are welcome...
P.S- Friday is a REST DAY
Thursday, April 28, 2011
Training Day
SAT: 9am 11.6 will begin FINAL SMACK DOWN
AM:
Run 10min Zone 1
1min Run @ 80% effort
1min Walk x 6
Run 10min Zone 1
PM
Build to a heavy 2 rep Sq Clean (not a 2RM) 10min Cap
+
3 sets @ Game Pace of...
6 Thrusters
6 CTB
9 Thrusters
9 CTB
Rest Walk 3- 5min
post comments
AM:
Run 10min Zone 1
1min Run @ 80% effort
1min Walk x 6
Run 10min Zone 1
PM
Build to a heavy 2 rep Sq Clean (not a 2RM) 10min Cap
+
3 sets @ Game Pace of...
6 Thrusters
6 CTB
9 Thrusters
9 CTB
Rest Walk 3- 5min
post comments
Tuesday, April 26, 2011
Training Day
Ok, this week this will bethe schedule for 11.6 WOD
After the WOD on SaturdayI will be making a few announcements about where we go from here!
Training AM for those not competing Wednesday...
5min Row easy pace...last 10sec of each minute 100% effort
+
5 sets...
6 Push jerk heavy touch and go
9 KBS 2pd/1.5pd
12 CTB
rest walk 3min
+
30sec amrap Double unders
30sec of breathing only..keep feet planted
x6
Post wt used and time in intervals...also recovery on double under...did you do deep/long breaths or shallow / fast etc..
- Wednesday starting @12pm
- Saturday Starting @ 9am
After the WOD on SaturdayI will be making a few announcements about where we go from here!
Training AM for those not competing Wednesday...
5min Row easy pace...last 10sec of each minute 100% effort
+
5 sets...
6 Push jerk heavy touch and go
9 KBS 2pd/1.5pd
12 CTB
rest walk 3min
+
30sec amrap Double unders
30sec of breathing only..keep feet planted
x6
Post wt used and time in intervals...also recovery on double under...did you do deep/long breaths or shallow / fast etc..
Monday, April 25, 2011
Training Day & Schedule
Hey Black Sheeps!
The 2011 CrossFit Open Sectionals 6 week throw-down is almost over!! Currently we are 21st in our Region....and i don't believe we will lose this position....Black Sheep athletes this will be your last chance to move up as we will be taking the top 3 males and top 3 females from the Open Sectional Competition to Aurora, CO June 10th-12th 2011...I will also be selecting first alternates to travel (1 male and 1 female) in case of injury or drop-out. IF any of you are the top 3 and plan to NOT compete at Regional's PLEASE let me know ASAP.
Since this is our last workout I am assuming most of you will probably want to hit is twice...so there will be an open schedule for anyone who wants to do the workout Tuesday-Sunday. Just txt or post time/days you would like to do the WOD 11.6 so I can confirm it. Finish strong this week!! I am so proud of you all...;-)
Monday: Training
Tuesday Training
Wednesday OFF
Thursday Training
Friday OFF
Saturday COMP
Training:
AM:
1. Back Sq 3x3 80%
2. From the ground OHS build to a tough 2 in / rest as needed
+
DIANE (cfcc workout of the day)
21-15-9
Deadlifts
HSPU
PM: Swim or jog for 30min Zone 1
*post weights used and time for met con
The 2011 CrossFit Open Sectionals 6 week throw-down is almost over!! Currently we are 21st in our Region....and i don't believe we will lose this position....Black Sheep athletes this will be your last chance to move up as we will be taking the top 3 males and top 3 females from the Open Sectional Competition to Aurora, CO June 10th-12th 2011...I will also be selecting first alternates to travel (1 male and 1 female) in case of injury or drop-out. IF any of you are the top 3 and plan to NOT compete at Regional's PLEASE let me know ASAP.
Since this is our last workout I am assuming most of you will probably want to hit is twice...so there will be an open schedule for anyone who wants to do the workout Tuesday-Sunday. Just txt or post time/days you would like to do the WOD 11.6 so I can confirm it. Finish strong this week!! I am so proud of you all...;-)
Monday: Training
Tuesday Training
Wednesday OFF
Thursday Training
Friday OFF
Saturday COMP
Training:
AM:
1. Back Sq 3x3 80%
2. From the ground OHS build to a tough 2 in / rest as needed
+
DIANE (cfcc workout of the day)
21-15-9
Deadlifts
HSPU
PM: Swim or jog for 30min Zone 1
*post weights used and time for met con
Saturday, April 23, 2011
Training Day
AM: Open Sectional 11.5
20min AMRAP
5 Power Cleans -145/100lbs
10 Toes to Bar
15 Wall ball shots -20/14lb
rest 6 hours...
3K Trail Run for time ( the trail shouldn't be too challenging...just off roadish)
20min AMRAP
5 Power Cleans -145/100lbs
10 Toes to Bar
15 Wall ball shots -20/14lb
rest 6 hours...
3K Trail Run for time ( the trail shouldn't be too challenging...just off roadish)
Thursday, April 21, 2011
Training Day
If you trained Monday, Tuesday &Wednesday... do PM work ONLY!
AM
Warm up: 500m Row + General 2
1min AMRAP Double Unders x 5
+
Front Squat - build to a tough 2RM in 10min
+
3 rounds game pace if you haven't already of ...
WOD 11.5 (5PC+10TTB+15WB)
PM
30min Zone 1 Swim or Run
AM
Warm up: 500m Row + General 2
1min AMRAP Double Unders x 5
+
Front Squat - build to a tough 2RM in 10min
+
3 rounds game pace if you haven't already of ...
WOD 11.5 (5PC+10TTB+15WB)
PM
30min Zone 1 Swim or Run
Wednesday, April 20, 2011
Tester / Rest REcovery
 |
| Every Rep Counts! ..leave no bar un-lifted, no toes untouched and no ball un-thrown... |
AM
10min AMRAP of WOD 11.5
get a feel on pacing and work on breathing control
PM
30min Zone 1 Run (HR 135-140)
ice bath 10min / mobility /stretching
post comments on WOD 11.5...and potential strategy
Training @ CFCC 8am -9:30 and SUU @ 10am-11am...text Dan about coming in later.
If you want to do the full Wod for score please contact me ASAP!
Tuesday, April 19, 2011
training day double
PART 1 -AM
"OPT speed up..."
Men:
Row 2 min @ 1:45/500 m avg
(if complete move on AFTER 1 min REST)
Row 2 min @ 1:40/500 m avg
(if complete move on AFTER 2 min REST)
Row 2 min @ 1:35/500 m avg
(if complete; rest 5 min for bonus round; IF NOT... done)
Women:
Row 2 min @ 1:55/500 m avg
(if complete move on 1 min later)
Row 2 min @ 1:50/500 m avg
(if complete move on 2 min later)
Row 2 min @ 1:45/500 m avg
(if complete; rest 5 min for bonus round; if not, done)
THEN...
Find your max Clean and Jerk!
rest 6 hours....
PART 2- PM
1A. Hang Power Snatch 3x 2-3 / 10sec rest
1B. DB Squat Jumps 3x6 (20-35lbs) / 3min rest
+
2A. GHD Sit ups 3 x 15 /60sec rest
2B. Back Extentions 3x 15/60sec rest
Post row results..wts for PM strength work
"OPT speed up..."
Men:
Row 2 min @ 1:45/500 m avg
(if complete move on AFTER 1 min REST)
Row 2 min @ 1:40/500 m avg
(if complete move on AFTER 2 min REST)
Row 2 min @ 1:35/500 m avg
(if complete; rest 5 min for bonus round; IF NOT... done)
Women:
Row 2 min @ 1:55/500 m avg
(if complete move on 1 min later)
Row 2 min @ 1:50/500 m avg
(if complete move on 2 min later)
Row 2 min @ 1:45/500 m avg
(if complete; rest 5 min for bonus round; if not, done)
THEN...
Find your max Clean and Jerk!
rest 6 hours....
PART 2- PM
1A. Hang Power Snatch 3x 2-3 / 10sec rest
1B. DB Squat Jumps 3x6 (20-35lbs) / 3min rest
+
2A. GHD Sit ups 3 x 15 /60sec rest
2B. Back Extentions 3x 15/60sec rest
Post row results..wts for PM strength work
Monday, April 18, 2011
monday training day
(Sunday training was...day of rest / 90min active recovery...)
Row 10min Zone 1
+
HSPU Eccentric 5 sec down off parrelletes for 3reps X 3 sets / rest as needed b/w sets
+
1. Power Clean 2,2,2 85-90% / 3min rr
+
3 Dead-Lifts 80-85% of 1RM
5 Box Jumps
20 Double Unders
rest 5 min x 3
+
10 Push Press Unbroken @ 70%
60 sec row @ 90% effort
rest 15 breaths x 3
post wts used, times for tintervals, breathing success for met-con
Row 10min Zone 1
+
HSPU Eccentric 5 sec down off parrelletes for 3reps X 3 sets / rest as needed b/w sets
+
1. Power Clean 2,2,2 85-90% / 3min rr
+
3 Dead-Lifts 80-85% of 1RM
5 Box Jumps
20 Double Unders
rest 5 min x 3
+
10 Push Press Unbroken @ 70%
60 sec row @ 90% effort
rest 15 breaths x 3
post wts used, times for tintervals, breathing success for met-con
Friday, April 15, 2011
Schedule for Saturday
PLEASE POST WHAT TIME YOU WOULD LIKE TO GO.... I WILL FILL IN THE BLANKS TOMORROW ONCE I GET A RESPONSE FROM EVERYONE....THX!
HEAT 1 @ 9:10am
1. Dan Bennion
2. Mike Hill
HEAT 2 @ 9:30am
1. Robin Lyons
2. Erin Bennion
HEAT 3 @ 9:50am
1. Bryant Swenson
2. Shawn MArshall
HEAT 4 @ 10:10am
1. Jaren Scott
2. Boone Bishoff
3. Kasey MArble
HEAT 5 @ 10:30
1. Kathryn Sorenson
2. Kristen Loyd
HEAT 6 @ 10:50
1.
2.
HEAT assignments are flexible...and the schedule is rolling (meaning we could be ahead or behind at anytime) So the order is more important than the actual times.
Thursday, April 14, 2011
Training Day
BS Training Schedule:
Thursday- Skills / Strength
Friday - OFF
Sat- 10am @ CFCC Compete / Recovery Run
Sun- Pending Compete/ OFF
Monday 18th - Anaerobic work
-------------------------------------
Practice Muscle ups and HSPU
1. Dead-Lift 3,3,3 85% @ 3sec down /4min
2A. Press 5,3,1 /3min
2B. Wt Chin ups 5,3,1 /3min
+
3 Sets
15 Wall Balls
20sse High knees skipping
20sec Burpees without push up
20sec Dynamic step ups 20" box
Rest 60sec
+
400m Run @ 80% x 3 / 3-4min rest
focus on breathing
post comments and results
Thursday- Skills / Strength
Friday - OFF
Sat- 10am @ CFCC Compete / Recovery Run
Sun- Pending Compete/ OFF
Monday 18th - Anaerobic work
-------------------------------------
Practice Muscle ups and HSPU
1. Dead-Lift 3,3,3 85% @ 3sec down /4min
2A. Press 5,3,1 /3min
2B. Wt Chin ups 5,3,1 /3min
+
3 Sets
15 Wall Balls
20sse High knees skipping
20sec Burpees without push up
20sec Dynamic step ups 20" box
Rest 60sec
+
400m Run @ 80% x 3 / 3-4min rest
focus on breathing
post comments and results
Tuesday, April 12, 2011
Training Day
Warm up: 5min Row then...5 Burpees (high jumps, perfect push ups) on the minute for 5 minutes
1a. Back Squat 4,4,4 @ 80% / 3min rr
1b. Wt. Ghd Raises 3x 6-8 / 3min rr
+
2. Muscle up + 3 perfect dips x 10 / 2min rr
+
5 calories Row
10 Box Jumps 20"
15 KBS 1.5/1pd
25 Double Unders
@ 97-100% efforts 3min Rest x 3
rest 6 hours
PART 2:
4 mile recovery run @ m 65% (HR 130-140 TOPS!)
Post wts used, muscle up drill, and times on intervals. After we know the WOD this week I will post training schedule. Liz Marshall will be competing on Wednesday.
1a. Back Squat 4,4,4 @ 80% / 3min rr
1b. Wt. Ghd Raises 3x 6-8 / 3min rr
+
2. Muscle up + 3 perfect dips x 10 / 2min rr
+
5 calories Row
10 Box Jumps 20"
15 KBS 1.5/1pd
25 Double Unders
@ 97-100% efforts 3min Rest x 3
rest 6 hours
PART 2:
4 mile recovery run @ m 65% (HR 130-140 TOPS!)
Post wts used, muscle up drill, and times on intervals. After we know the WOD this week I will post training schedule. Liz Marshall will be competing on Wednesday.
Sunday, April 10, 2011
WOD 11.3 / Training Day
9am @ CFCC WOD 11.3
WARNING: Video below uses a lot of F* bombs...if you are sensitive to that word don't listen...if you are not sensitive...put yourself in that huddle and BRING IT!!---TEAR IT UP!
rest 2+ Hours, fuel (eat)
Training Day for Everyone
10min Zone 1 Run 65%
+
1min Run Easy Pace
1min Run Faster Pace
1min High End Pace
x 3
+
10min Zone 1 Run 65%
+
3 rds
Sit ups x 20
Push Ups x 20
WARNING: Video below uses a lot of F* bombs...if you are sensitive to that word don't listen...if you are not sensitive...put yourself in that huddle and BRING IT!!---TEAR IT UP!
rest 2+ Hours, fuel (eat)
Training Day for Everyone
10min Zone 1 Run 65%
+
1min Run Easy Pace
1min Run Faster Pace
1min High End Pace
x 3
+
10min Zone 1 Run 65%
+
3 rds
Sit ups x 20
Push Ups x 20
Friday, April 8, 2011
SATURDAY
 |
| Dan Bennion |
Open Sectionals WOD 11.3
5 MINUTE AMRAP
Sq Clean 165lb/110lb
Jerk 165lb/110lb
Thursday, April 7, 2011
Motivation...
Sports we can relate too...a little context to the video..(1997) - the British & Irish Lions went to South Africa (the Springboks) - then World Championships. The game had just turned professional that year (since it was invented up to that point it had been 100% amateur) - It is a mentally very challenging game - each player must play the full 80 minutes, play attack and defense, it is very physical, combative, tactical and quite technical. You look for athletes and characters that have the ability and character to perform in all of those areas. At the top levels it is a wonderful, mentally demanding sport.
In this video, the coach discusses the difference between a weak player and a strong player...he also talks about mental/physical preparation for the road ahead...I believe we can all listen to what this coach is saying and use it in our approach to the weekly challenges of the CrossFit Open.
Training Day / Rest Day
For Black Sheep Competing Friday
Rest Day...
*Please post what time you are planning to throw it down
- 6am or 9am
 |
| Do I hear Sleigh Bells Ringin' and Ching ching Chingin'... |
For Black Sheep Competing on Saturday
Warm up: 800m Jog + General 2 + warm up shoulders well
7min Clock...NO FAILS... start with empty bar on the minute
Press: 3,3,3 / build each set
Push Press: 2,2 / build each set
rest 3min then...
Split Jerk: 1,1,1 / rest as needed+
10 Pull ups x 5 /60sec rest+
GHD Sit ups 3x 15 /60sec
Back Ext 3 x15 /60sec
Rest 6 hours
30min Jog Zone 1 Recovery
Wednesday, April 6, 2011
UPDATES
Hello Guys and Gals...
We are heading into week 3...the half way point of the CrossFit Open! So far we are currently ranked 28th...a move up from last weeks (47th). Overall I know a few of you are disappointed in your performances knowing you could have scored better or pushed harder. At this moment that doesn't really matter to me...because those workouts are past performances. Do you understand that? PAST PERFORMANCES!
Everyone who signed up to be a Black Sheep Team member that I know...signed up to challenge themselves and try for the opportunity to compete with some great athletes in and outside of our community in the "Sport of CrossFit". Nobody THAT I KNOW on this team...has been training for the CF GAMES over the past 4 years...nobody that I KNOW on this team is a professional athlete and is getting paid to train, compete and represent every week. Am I wrong? And MOST peeps I know on the team have families, jobs, kids, school and other priorities that take time, energy and passion to fulfill. So whats my point?!
Decide what it is you really want to do!
Then CHOOSE to do it.
EXAMPLE: If you want to perform better in your next CrossFit WOD...then choose to do it!
Do you remember your first CrossFit workout? Do you remember how excited you were just to FINISH or get your first muscle up? Remember CrossFit is about your personal bests....your weaknesses...your growth. Find joy in what you do well and in the small steps forward.
Each week during this process (Open Sectionals)... is an opportunity to throw it down, self discover and stretch your limits! That's FUN...don't forget that.
PS:
Erin Bennion will be throwing it down Wednesday @ 9am
5min AMRAP Sq Clean and Jerk!
We are heading into week 3...the half way point of the CrossFit Open! So far we are currently ranked 28th...a move up from last weeks (47th). Overall I know a few of you are disappointed in your performances knowing you could have scored better or pushed harder. At this moment that doesn't really matter to me...because those workouts are past performances. Do you understand that? PAST PERFORMANCES!
Everyone who signed up to be a Black Sheep Team member that I know...signed up to challenge themselves and try for the opportunity to compete with some great athletes in and outside of our community in the "Sport of CrossFit". Nobody THAT I KNOW on this team...has been training for the CF GAMES over the past 4 years...nobody that I KNOW on this team is a professional athlete and is getting paid to train, compete and represent every week. Am I wrong? And MOST peeps I know on the team have families, jobs, kids, school and other priorities that take time, energy and passion to fulfill. So whats my point?!
Decide what it is you really want to do!
Then CHOOSE to do it.
EXAMPLE: If you want to perform better in your next CrossFit WOD...then choose to do it!
Do you remember your first CrossFit workout? Do you remember how excited you were just to FINISH or get your first muscle up? Remember CrossFit is about your personal bests....your weaknesses...your growth. Find joy in what you do well and in the small steps forward.
Each week during this process (Open Sectionals)... is an opportunity to throw it down, self discover and stretch your limits! That's FUN...don't forget that.
PS:
Erin Bennion will be throwing it down Wednesday @ 9am
5min AMRAP Sq Clean and Jerk!
 |
| E.B |
Tuesday, April 5, 2011
TRAINING DAY
Warm up: run or row 5min + Double Unders x 20 for 5 sets; rest 10sec
3 Rounds @ 90%
Hang Power Snatch x 12 - 60% of Max
Burpees x 12
Double Unders x 24
Rest EXACTLY 5min
One the minute for 5min Wall Ball Shots x 20
Rest EXACLTY 5min
FLR 240 Sec. Total
ICE BATH 15min / Mobility
Post Comments/ Results
3 Rounds @ 90%
Hang Power Snatch x 12 - 60% of Max
Burpees x 12
Double Unders x 24
Rest EXACTLY 5min
One the minute for 5min Wall Ball Shots x 20
Rest EXACLTY 5min
FLR 240 Sec. Total
ICE BATH 15min / Mobility
Post Comments/ Results
Sunday, April 3, 2011
TRAINING DAY (Sunday or Monday)
If you cant train on Sunday...then train on Monday.
PART 1
1. Front Squat 85% 3,3,3,3 /3min rest
2. Heavy KB Swing 4x25 /3min rest
3. KTE MOderate speed 3x15 /60sec rest
+
Clean Sq Thrust x 3 tough reps
Run 200m @ 100%
rest walk 6min
x 5
rest 4-6 hours
PART 2
Row 30sec @80%
Row 30sec @50%
x 25
post wt used, times for intervals, row comments
PART 1
1. Front Squat 85% 3,3,3,3 /3min rest
2. Heavy KB Swing 4x25 /3min rest
3. KTE MOderate speed 3x15 /60sec rest
+
Clean Sq Thrust x 3 tough reps
Run 200m @ 100%
rest walk 6min
x 5
rest 4-6 hours
PART 2
Row 30sec @80%
Row 30sec @50%
x 25
post wt used, times for intervals, row comments
Saturday, April 2, 2011
WOD #2
15min AMRAP
9 Dead-lifts 155/100lb
12 Push ups - hands release at bottom
15 Box Jumps 24/20"
9 Dead-lifts 155/100lb
12 Push ups - hands release at bottom
15 Box Jumps 24/20"
 |
| Keep on Truckin' ! |
Thursday, March 31, 2011
Training Day
Warm up: 3-5min jog or row + Dynamic Warm up
Practice: 1 Muscle up & 1 HSPU on the minute for 10min perfect reps!
1. Bench Press 3x3 80% /3min rest
2. Unbroken Chin ups 3x20 /4min rest
3. Ghd Situps 3x15 /1min rest
+
lung opener for Saturday....
run 30sec @ high breathing rate
walk aas needed
run 60sec @ HBR
walk as needed
run 90sec @ HBR
walk rest as needed
x 2
note: legs shouldn't feel heavy with lactate....just run at a pace that opens up the lungs and increases HR.
PM:
Ice Bath 15 minutes
Stretch/mobility
Post results and thoughts
Friday off...go for a walk listen to good music and think about times you performed your best, overcame obstacles...visualize yourself overcoming fatigue and smashing the WOD!
 |
| Kathy, Robina & Betty- 2011 Fitness Elevated |
Practice: 1 Muscle up & 1 HSPU on the minute for 10min perfect reps!
1. Bench Press 3x3 80% /3min rest
2. Unbroken Chin ups 3x20 /4min rest
3. Ghd Situps 3x15 /1min rest
+
lung opener for Saturday....
run 30sec @ high breathing rate
walk aas needed
run 60sec @ HBR
walk as needed
run 90sec @ HBR
walk rest as needed
x 2
note: legs shouldn't feel heavy with lactate....just run at a pace that opens up the lungs and increases HR.
PM:
Ice Bath 15 minutes
Stretch/mobility
Post results and thoughts
Friday off...go for a walk listen to good music and think about times you performed your best, overcame obstacles...visualize yourself overcoming fatigue and smashing the WOD!
Wednesday, March 30, 2011
TESTER
Today was an opportunity to get a feel for WOD #2.....
Choose to work a max of 10min OR 5 Rounds @ 80% effort....focus on breathing and HR control.
This should be a confidence booster for Saturday...so don't analyze it to death!
Some thoughts after running through it today.....
DEAD-LIFTS: are light...you can pick it up with or without air and breath threw each rep to get the HR down after Box Jumps
PUSH UPS: hands release at the bottom...be precise and deliberate in each rep...don't lay their like a whale waiting for the tide to come in...keep working and continue to BREATH to work HR down!
BOX JUMPS: Be Rhythmic (is that a word?) You know what I mean...stay smooth and consistent...get through those reps AFAP!...let your HR get up HERE... remember you have two exercises to work HR back down.
FINAL THOUGHT...take a risk in the final minutes of the workout ...push your threshold to the max....make sure there is nothing left in the tank!
Tomorrow: Light Recovery /Skill
Friday OFF
Saturday: HAMMER IT!
Choose to work a max of 10min OR 5 Rounds @ 80% effort....focus on breathing and HR control.
This should be a confidence booster for Saturday...so don't analyze it to death!
Some thoughts after running through it today.....
DEAD-LIFTS: are light...you can pick it up with or without air and breath threw each rep to get the HR down after Box Jumps
PUSH UPS: hands release at the bottom...be precise and deliberate in each rep...don't lay their like a whale waiting for the tide to come in...keep working and continue to BREATH to work HR down!
BOX JUMPS: Be Rhythmic (is that a word?) You know what I mean...stay smooth and consistent...get through those reps AFAP!...let your HR get up HERE... remember you have two exercises to work HR back down.
FINAL THOUGHT...take a risk in the final minutes of the workout ...push your threshold to the max....make sure there is nothing left in the tank!
Tomorrow: Light Recovery /Skill
Friday OFF
Saturday: HAMMER IT!
Tuesday, March 29, 2011
Training Day
WEDNESDAY TESTER @ 9AM CFCC....PLEASE LET ME KNOW IF YOU WILL BE THERE!
If you cant make it ...dont worry we will be running the WOD again Saturday @ 10am.
Warm up: Run 800m + General 1 @ CFCC
1. Power Cleans 5x2 /2min
2. Wt. Dips 4 x 4-6 /2min
3. Wt. Tempo 4122 Back Ext 3x8-10 /60sec
+
3min Run @ 80%
3min easy jog
x 2
+
1min Sprint @ 100%
3 min walk rest
x4
focus on deep breaths, relaxed shoulders and getting HR down post Sprints...
Post wts used and comments on running
If you cant make it ...dont worry we will be running the WOD again Saturday @ 10am.
Warm up: Run 800m + General 1 @ CFCC
1. Power Cleans 5x2 /2min
2. Wt. Dips 4 x 4-6 /2min
3. Wt. Tempo 4122 Back Ext 3x8-10 /60sec
+
3min Run @ 80%
3min easy jog
x 2
+
1min Sprint @ 100%
3 min walk rest
x4
focus on deep breaths, relaxed shoulders and getting HR down post Sprints...
Post wts used and comments on running
Monday, March 28, 2011
Training Day
Schedule for the week....Some more thought after the first week of competition and consulting with James(OPT)...I believe it would be of our best interest to make Wednesday our "test day" for the Met-Con and Saturday our "Competition Day". Since most athletes will be doing the workouts 2-3 times each week...we need to provide ourselves the best opportunity to move up. Currently we are 46th as a Team. If we were in the top 5 we wouldn't need to worry about hitting the WOD twice...so just like the last week most of us improved after our first attempt so lets keep moving up with this strategy.
SCHEDULE
Monday aerobic power + strength
Tuesday Strength + ana Power
Wednesday .com tester @ 95% TBA
Thursday Skill Work + Strength
Friday OFF
Saturday .com wod competition mode
PART 1:
CFCC Strength Work + Met Con
rest 4-6hours
PART 2: 20m Swim Zone 1
SCHEDULE
Monday aerobic power + strength
Tuesday Strength + ana Power
Wednesday .com tester @ 95% TBA
Thursday Skill Work + Strength
Friday OFF
Saturday .com wod competition mode
PART 1:
CFCC Strength Work + Met Con
rest 4-6hours
PART 2: 20m Swim Zone 1
Friday, March 25, 2011
Training DAY
Ok CHAMPIONS...there isn't a lot of "second chances" in life... BUT this weekend we get one. A couple things I would like to share with all of you before Saturday. We all know this WOD is a "Heavy Breather"...after 2min we will be sucking in O2 like we are standing on top of Mt. Everest....
1) Accept the heavy breathing...welcome it like a long lost friend! Know that you only need a few breaths to grab 75/55lbs and put it overhead...
2) Stay in it for the entire 10min....don't walk away from the bar...keep hands, feet eyes or whatever on it (bar) the entire time. When you are not on the bar...push that Co2 out with quick forceful breaths and GO!!
ps: after the the warm-up jog or the first couple sprints...if some of you are sore, achy and breathing heavier than normal and unable to get you HR down... go home and rest.
AM: Shake out
10 min slow jog + Run Drills
200m Run x 4 / walk rest recovery as needed
coaching note: don't run "all-out"... just enough to get the heart rate (HR) up...after 200m stop completely and focus on getting your HR down as fast as possible. (just like u would before grabbing the bar to get more reps).
+
Build to a Heavy Single in the Power Clean 5-6 sets only... NOT a PR.
+
3sets
PS x 6-8
DU x 15-20
focus on breathing and rhythm
1) Accept the heavy breathing...welcome it like a long lost friend! Know that you only need a few breaths to grab 75/55lbs and put it overhead...
2) Stay in it for the entire 10min....don't walk away from the bar...keep hands, feet eyes or whatever on it (bar) the entire time. When you are not on the bar...push that Co2 out with quick forceful breaths and GO!!
ps: after the the warm-up jog or the first couple sprints...if some of you are sore, achy and breathing heavier than normal and unable to get you HR down... go home and rest.
AM: Shake out
10 min slow jog + Run Drills
200m Run x 4 / walk rest recovery as needed
coaching note: don't run "all-out"... just enough to get the heart rate (HR) up...after 200m stop completely and focus on getting your HR down as fast as possible. (just like u would before grabbing the bar to get more reps).
+
Build to a Heavy Single in the Power Clean 5-6 sets only... NOT a PR.
+
3sets
PS x 6-8
DU x 15-20
focus on breathing and rhythm
Thursday, March 24, 2011
Wednesday, March 23, 2011
Training Day
 |
| Jaren - 2011 Wasatch Throwdown |
WORKOUT @ SUU 9AM
Warm up: Row or Run 5 min + Dynamic stretches
5 Rounds for time
15 pullups
15 push jerks #135/95
25 Double Unders
Post time to comments.
Tuesday, March 22, 2011
Training Day
 |
| Post Angels Landing Workout...Oscars Cafe! |
Warm up: 10min run Zone 1
Part 1: For time 10min Cap
Burpees 10-1
KTE 1-10
(Compare to 1/8/2011)
rest 10min
TGU 15 ea/arm (choose wt)
+
Tabata Sit ups (record lowest score)
+
100 Walking Lunges constant pace
+
Back Ext 3x20 unbroken
*Post time for met con, wt for tgu and sit up score.
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