Peak Day 1

Warm up: 5min Row; last 10sec of each minute sprint, then easy row again.

Skill:
2 challenging HSPU every 30sec for 4min
4-6 Pistols every 30sec for 4min

Training:
1. Dead-Lift 1-1-1 70% / 4min RR; build to a heavy rep...no PR's!
2A. Power Clean Cluster 1.1.1 x 3; 10sec rest b/w reps /4min RR
2B. Close Grip Bench 3 x 2-3 /2min RR
3. 500m Row x 2  OR 200m Sprint  x 3 @ 90% (depending on weather)
3min rest (every 100m increase speed on row...60-70-80%...etc)

post wts used and how they felt when performing sets.

BS TRAINING DAY

1. KB Russian Swings 3 x 15 unbroken / 10breaths rest
2. KB Push Press R/L arm 5 each / 10breaths rest

3. 5 Rounds for reps

1min Row for Calories (damper 8)
1min Double Unders
3min Rest

* triple your row score with double unders & receive 10 bonus points!

REMINDER: On Monday pick up your envelopes with registration cash and Follow-up meeting information for those of you who are still confused after that last "meeting" :-)...FYI- we didn't practice that team cheer for nothing...be ready to bring it to Fitness Elevated! Erin stretch that kicking leg...and Boone NO PJ bottoms!!!!!



You can get with THIS!





..poot..

Our you can get with THAT!



 

Thx- Mark for the Awesome idea!

BS TRAINING DAY

D.B - No Shirt...No Problem!

PART 1- WBS: Strength Work
1A. Dead-Lifts 10x4 +5% /90sec
1B. Sh. Press x 4 / Push Press x 3 / Push Jerk x 3 ] x10 / 90sec
(add 10-20lb to your shoulder press wt from last week, don't go up unless you are getting all 4 shoulder presses easily)

6-8 hour rest

PART 2- WBS: "Cindy" 20min AMRAP
_______________________________________________________

BS: Workout
1. OHS 3-3-3-3-3 @ 33X1 tempo /90sec
2. "Cindy" 20min AMRAP

* post loads and rounds for met-con to comments.

Reminder: Black Sheep Hoodies will be available at the club tomorrow bring $25 cash or check. Also Saturday workout @ 9am followed by a Team Meeting. The meeting will go over training schedule for week leading into Fitness Elevated Comp (Feb. 5th), Info on CrossFit Sectional Qualifiers and goals for March 15th 2011!

BS TRAINING DAY DOUBLE

WORKOUT FOR GROUP A
Mike
Jaren
Kathryn
Erin
Dan
Mark
Boyd
Boone

Part 1:
10min easy Zone 1 Jog...
8 sets
30 sec hill run @ 95%
walk rest 3:30
10min Easy Zone 1 Jog

rest 4-6 hours

Part 2: Flight Stimulator for time...(corrected)
Unbroken Double Unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

* post comments on hill sprints and double under workout!
__________________________________________________
 WORKOUT FOR GROUP B (Hill Sprints Optional)
Sunny
Liz
Sam
Shawn
Kasey
Nate (Sub 40lb DB Thrusters in Dead-lift wod)
Ang
Jason
Byrant S

Part 1:
1. Split Jerk Work 1-1-1-1-1-1
2. CFCC Met Con
5 rounds of
Dead-Lifts
Double Unders
*Post Split Jerk Loads and Met Con Time to comments

ACTIVE REST DAY

2010 Regionals...FOOD, ICE, & REST after Workout #2

ACTIVE REST DAY TODAY... NO MORNING WORKOUT!

• Jog for 30min in Zone 1... Reminder YOGA tonight...might be a good idea!!

*Post comments on how you currently feel physically and mentally.

PS: Hoodies are in! They will be available Thursday @ the club...bring $25!

BS TRAINING DAY DOUBLE

Jaren "FIRE" Scott

PART 1 WBS: Strength Work

1A. Back Squat 10 x 4 / 90sec

1B. Power Snatch 10 x 4 off the blocks, mid thigh / 90sec

rest 8 hours

PART 2 WBS: Elizabeth

21-15-9

Cleans #135/95
Ring Dips
__________________________________________

PART 1:

Jerk 1-1-1-1 / 10sec rest

Row Max Effort 30sec fo meters /3min rest

8min Active Rest (jog, hspu, pistols, hand walks)

Jerk 1-1-1-1 /10sec rest

Row Max Effort 30sec for meters /3min rest

rest 8 hours

PART 2: Elizabeth
21-15-9
Cleans #135/95
Ring Dips

BS TRAINING DAY Double



Way to go EVERYONE....Representing!


Part 1 WBS: Strength Work
1A. Bench Press 10x4 + 5% from last week /90sec
1B. Wt. Chin Ups 10x4 @ 4010 tempo /90sec
2. Ghd Sit ups 3 x 25 /60sec

rest 6-8 hrs

Part 2 WBS: CFCC Workout of the Day
______________________________________________

Part 1: Strength Work
1A. Back Sq 6 x 2-3 /20sec rest
1B. Wt Chin ups 1,1,1,1,1,1 /90sec
2A. Russian Step Ups 3 x 12 /10sec rest
2B. Kipping Chin ups 3 x 25 /60sec rest
3. Ghd Sit ups 3 x 25 /60sec

rest 6-8hrs

Part 2: CFCC Workout of the Day
5 rounds for time of
10 Wall Climbs
10 Toes to Bar
20 Box Jumps 24"

*post weights used and time for met-con to comments

Training Day

Post WOD "Bacon Sizzle Demo" by Boone & Liz

Skill work for everyone: Work for 10min alternating 4 pistols + 8ft (2 rubber mats) Hand walkz
_______________________________________________________________________
WBS Part 1: Strength Work
1A. Dead-Lifts 10 x 5 @ 40X1 / 90sec
1B. Shoulder Press 10 x 5 @ 41X0 / 90sec

WBS Part 2: Rest 6-8 hrs before doing GRACE
_________________________________

BS:
1. 3 Position Clean 1.1.1 x 5 80% /3min rest
2. GRACE FOR TIME

Attention: Since some of you expressed that you are unable to make the team meeting NEXT Wednesday...how does Saturday Jan. 29th after our team wod sound. I need all of you there!

BS TRAINING SCHEDULE:
24th: Double
25th: Double
26th: Intervals @ 6am
27th: OFF
28th: Single
29th: Test Wod @ 9am / Team Meeting @10ish
30th: OFF
31st: Single
1st: Single
2nd: Single @ 6am
3-4th: OFF
5th: COMP

BULL

"Bull"

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Kristan Clever 35:37 (95lbs), Austin Malleolo 40:10, Josh Courage 45:40, James Hobart 47:30, Kevin Montoya 48:32, Jason Ackerman 54:24.

Post time to comments

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

BS REST DAY

REMINDERS:

1) Final order of BS Hoodies will be in this week...If you owe money I need it paid up by Friday!
2) This weekend is The Painters 5K if you are going please post in comments so I can get a head count, also after the run we will be heading to the Egg and I for a group breakfast!
3) BS Meeting Wednesday (26th) @ 5:45pm: SUU strength & conditioning center this meeting is mandatory for those attending the Fitness Elevated competition as Black Sheep "A- TEAM" qualifications.
4) The WBS workouts will continue through Jan 28th. I will assess current progressions then adjust for only a selected few to continue or follow regular wods posted on BS Blog. More of that info in next weeks meeting...
5) OK that's it, rest up for Thursday's "BULL" ride!

TRAINING DAY DOUBLE

ANG



WBS: Strength Work
1A. Back Squat 10x5 @ 80% / 90sec rest
1B. Ghd Raises 10x5 hold DB if capable / 90sec rest
_________________________________________

Part 1:
1A. Power Snatch off Blocks (above mid thigh) 6x2-3/90sec rest
1B. Bench Press 3.2.1.3.2.1 /90sec rest
2A. Mixed Grip Chin ups 4 x 4-6/3010/90sec
2B. 1 1/4 Back Sq 4 x 6-8/4010/90sec
6 minutes constant pace of...
15 Du's
15 ghd situps
15 Back Ext
rest 20sec

Part 2:
Row Intervals @ Club
OR
Run Intervals
5min easy pace
3min 90%
rest 1min
2min 90%
rest 1min
1min 90%
rest 1min
2min 90%
rest 1min
3min 90%
5min Easy pace

FOR THE RUN---If you have a HR monitor use it. Give a true 90% effort in that first interval... then maintain the HR achieved in the remaining intervals. Example: 3min interval 90% working HR achieved 180bpm...reach for the 180's for the remaining intervals.

*Post weights used and aerobic workout of choice with HR vs Effort results! Also attach you estimated max HR (220 - age = Max HR). FYI your HR has little to do with your ability to WORK but it will allow us to estimate your work threshold. More to come...

BS TRAINING DAY

There is no "I" in Can't... with Erin Bennion

WBS Part 1: Strength Work
1A. Bench Press 10 x 5 @ 80% 1RM
1B. Wt. Chins 10 x 5 / 90sec rest

___________________________________

1. Build to a heavy 3 reps in the dead-lifts within 8min...then perform 3 heavy singles


2. DT
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

NOTE: WBS athletes if you decide to do the met -con "DT" do it 6-8 hours after your strength work if possible. Regular BS strength can be done in conjunction with the met -con.
Post weights lifted and time for DT.

BIG DAWG Throwdown #3

 I will open the Gym CFCC @ 9am... "PART 1" to start around 9:40, please let me know if you are interested in joining the fun! This is not an official event, just an opportunity to throw it down! Monday will be a full day for those who are not available to participate Sunday.

Phase 1

As many rounds and reps as possible in 4 Minutes of:

325/265 lb. Dead lift x 4 reps

Muscle-Up x (males-4 reps; females-2 reps)

Rest exactly 8 minutes, and then

Phase 2

As many rounds and reps as possible in 6 minutes of:
185/135 lb. Squat Clean x 6 reps
Handstand Push-Ups x (males-12 reps; females-6 reps)

Rest exactly 6 minutes, and then

Phase 3

As many rounds and reps as possible in 8 minutes of:
Row 500 Meters
10 Chest-to-Bar Pull-Ups
10 Burpees
(Athletes will receive 1 point for every 100 meters rowed.)

The athletes’ scores for each phase will be the total number of repetitions completed. Their scores from Phases 1, 2 and 3 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.

please post scores to comments like this:

Phase 1: # rounds + # DL + # Mu
Phase 2: # rounds + #SC + # HSPU
Phase 3: # rounds + Row Meters + # CTB + # Burpees

Thanks OPT aka James Fitzgerald!

BS TRAINING DAY SINGLE

Kathryn...Da' Bomb Diggity!

1. MU + Ring Dips; Perform 1 Muscle up +10 ring dips, 1 Muscle up 9 ring dip, 1 Muscle up 8 ring dips....etc. If you break any of the ring dips you start that round over. This will be for time. (8 min CAP). NOTE: Modifications for this drill will be listed at the club.

2. Perform one challenging HSPU (for you) every 30sec for 12min

3. Perform as many UNBROKEN Thruster Ladders 10min  as possible1-5 (#135m/#95w).

Rest 5 min EXACTLY

4. FAST and NASTY FOR TIME

21-15-9

KBS- 2pd/15pd

20 Box Jumps 20"

TRAINING DAY SINGLE

WBS: Strength Work
1A. Dead-lifts 10x5 /90sec *increase load from last week
1B. Shoulder Press 10x10 /90sec *increase load from last week
2. Toes to Bar 10 moderate speed /30sec rest
________________________________________

BS:
1. Back Squat 3x3 80% / 90sec
2. Front Squat 3x3 80% / 90sec
3. OHS 3x3 80% / 90sec
4. Power Clean + 3 Split Jerks x5 /3min Rest
5. 10 moderate toes to bar x 5 30sec rest

10 DAY SCHEDULE
Sat 1/15 -7am Single
Sun 1/16- Online Comp (optional)
Monday 1/17- Single (OFF for participants in Sunday comp)
Tuesday 1/18- Double
Wed 1/19 - REST DAY
Thursday 1/20- Single
Friday 1/21- Double
Sat 1/22 - 5K
Sunday 1/23 REST DAY
Monday 1/24 Single

Note: No Met-Con for WBS, optional 30min jog after lift session later in the day.
Black Sheep to do CFCC Met-Con include; Sunny, Sam, Nat, Kasey, Liz, Ang and Jason.

Post wt. used and time for met-con if applicable

BS TRAINING DAY... FOR CHAMPIONS!



    REMINDERS: This Saturday the Team Workout will be at 7am! Then this Sunday is an optional online competition if you are doing nothing Sunday please join me! If interested in participating let me know...it will be an all-day event! Also, Saturday, Jan. 22nd is the Painters 5k, if you have registered let me know we will do a team breakfast after the run  at the EGG &I...yum! 



Robin Lyons



"Work Capacity Intervals on a 7min Clock"

3 sets for total Reps & Finish time @ 100% effort;

1 min wall ball shots

1 min amrap double unders

400m Row

5min active recovery

(if you go unbroken for the Wall ball and/or double unders in any round for the "full" minute, add 20 pts to that exercise score total.

Some minor adjustments to our training today...first time I saw some of you unconscious BUT still moving. For those who haven't missed a training session.... rest and recover!

*Post total reps for each round plus bonus points for unbroken exercises

BS TRAINING DAY DOUBLE

WBS WOD #1: Strength Work:
1. Back Squat @41X0; 10x10 - increase wt by 5%
2. Power Clean Cluster 10x 1.1.1 /90sec (rest 10sec b/w REPS)
note: select a wt. heavy enough that you can't do a 3RM with it.
DO NOT DO GHD RAISES TODAY!

---rest 6-8 hours----

WBS WOD#2: Part 2 "NATE"

___________________________________________________________________

Liz Marshall

PART 1: 

1. Build to a Heavy 3RM in the Dead-Lift in 10min

2A. Power Clean Wave: 3,2,1,3,2,1,3,2,1,3,2,1 / 60sec (each wave must increase in load)
2B. Close Grip Bench Wave: 3,2,1,3,2,1,3,2,1,3,2,1 / 60sec (each wave must increase in load)

---rest 6-8 hours---

PART 2: AMRAP for 20min
"NATE"
2 Muscle Ups
4 HSPU
8 KBS 2pd/1.5






*post weights used and reps completed for met-con along with any modifications.

BS TRAINING DAY DOUBLE



Mike Hill....balls to the wall & chin!

 BlackSheep! I need you to post your results when you have finished your workouts...It helps me see group/individual progress a lot easier and allows me to make adjustments to programming if needed. THANKS!

WBS WOD #1: Strength Work

1A. Bench Press 10x10/90sec @41X0- increase wt. by 5% don't build every set!

1B. Chin ups 10x 1 wted + 3strict, 3kipping, 3ctb /90sec

------6-8hrs rest------

WBS WOD #2: Do "Part 1 (no wt chins)."





Part 1:

1A. Power Snatch /OHS/ Snatch Balance 1.2.3 x 5 / 45sec
1B. Wt. Chin ups 5x2-3 reps /2min

2. Met- Con For Time:
30-20-10 OHS #95/65
30-20-10 Toes to Bar

3-4 hour rest

Part 2:

10 min Z1 Run
30sec 80%
30sec 50%
x 5
+
30sec 90%
30sec 50%
x5
+
30sec 100%
30sec 50%
x5
10min Run Z1

BS TRAINING / ASSESSMENT DAY



Jason



For Reps:

On a 7 minute countdown timer perform handstand push ups in ladder form; i.e. 1 rep, 2 reps, 3 reps....how many ladders can you complete wihout fractioning in the 7 min timeframe? if you attempt a number and fail, the previous number completed is the score. Ex: 1-2-3-4-fail on 5 ...score is 4 rounds.

Rest 2-5 min

For Time:

10-1 burpee to 12" reach ladder alternating with a 1-10 knees to elbow ladder.

Example: 10 burpees/1 kte, 9 burpees /2 kte…down to 1 burpee and 10 kte…goal is speed and accuracy with movements trying not to fraction sets.

rest 5 min exactly

Ghd Sit ups 10x10 tempo 2020; Alternating with partner(s) try to go straight through for all 10 reps for each set, rest depends on partner or group you are working with.

*Post HSPU ladder rounds; time for burpee/kte ladder and notes on ghd sit ups to comments

TRAINING DAY

Jaren Scott...Front Squat.

Reminders: Double training day for WBS and Single training day for other sheeps....

WBS STRENGTH:
1A. Dead-lifts 10x5 @40X0 /90sec
1B. Shoulder Press 10x10 /90sec
____________________________________________________

STRENGTH (for other sheep):
1A. Front Sq 3-3-3-3-3 /10sec rest
1B. AMRAP Chin ups /3min rest
+
MET CON:
5min amrap double unders
5min amrap db thrusters
3min amrap double unders
3min amrap db thrusters
1min amrap double unders
1min amrap db thrusters

NOTE:  WBS (weak black sheep) make sure you have at least 4-6hrs between strength work and met-con. Other sheep do work as prescribed on board.

*Post weights for strength work and reps and wt used for met con.

REGISTRATION OPEN: FITNESS ELEVATED COMPETITION please let me know when you register, all Black Sheep athletes will receive $20 towards registration. I will post hotels soon!

REST DAY

Ok. So we are closing in on our first week of training since competing at the Wasatch Throwdown. Remember to stay positive with your training as we continue to push each other into a new pain-threshold every workout. For most of you the "volume of training" is new..I need you to monitor your recovery by taking your resting pulse rate before you jump out of bed in the morning. Extra training can only work to your advantage IF you are recovering....training while not sufficiently recovered from HIT (high intensity workouts) will decrease your ability to improve physical conditioning. In the long run unrecovery can lead to over training. Since we only have a month til our next competition PLEASE stay smart and healthy!

 Dan...silence before the storm.

FIND YOUR RESTING PULSE RATE: The best place to count pulse rate is the left wrist or beside the throat. Count the heart beats during 15seconds and multiply by 4. Example: 12 beats counted in 15seconds, the Resting Pulse Rate is 4 x 12 = 48 beats.

So when should you opt for a recovery workout? If your morning pulse is 10 beats+ higher than normal.

A recovery workout is a sub maximal effort jog, row, bike or hike for 30 min conversational pace.

Since today is a rest day take advantage of the hot-tub, massage or a walk with a mini horse!
2011 CROSSFIT GAMES UPDATE

BS Training Day SINGLE

BOONE-DAWG

4 sets

8 Hang Power Clean (heavy effort)
150m Row @100%
Rest 2min

+

4 sets
15 Unbroken KBS (heavy)
100ft Burpee Broad Jumps AFAP
Rest 2min

+
3 sets (Optional for WBS)
20 Back Ext
30 Jump Switch Lunges
Rest 1min

BS Training Day DOUBLE

WBS (Weak Blacksheep) STRENGTH WOD: ONLY for Prescribed Black Sheep
1A. Back Squat 10x10 @ 41X0 tempo 60% 1RM/90sec RR
1B.GHD Raises 10x10 @ 2010 tempo/90sec RR
_______________________________________________________________

Part 1

5min Easy Running
6sets of
3min Work 90%
3min Work 70%
5min easy Running

Part 2

1. OHS @ 32X1; 5x5 80% /2min RR
2. 3 Muscle Ups --10breaths-- x 10sets (rest is 10 breaths)
3. L Sit on Rings 120 Total Work
4. 25 Double Unders rest 30sec x 8sets

Note: Black sheep who are doing the WBS Strength work do Part 2 for your double, do OHS with empty bar as part of you warm up.

Post: Wts used on stength + reps completed and comments

TEAM MEETING MONDAY @7PM

CFCC BLACKSHEEP 6th OVER-ALL AFFILIATE TEAM

Bennions finished 6th

Jaren and Robin finished 11th

Kathryn and Mike finished 29th

Boone and Liz finished 29th

Ang and Jason finished 40th

SEE: RESULTS HERE!

Congrats on a KILLER EFFORT to everyone...even our fan club!

This Monday @ 7pm I will be addressing the January-February Schedule/Agenda.

There is exactly 34 days until the Fitness Elevated Competition and only 64 days until our first Sectional event. There is only time for ACTION...I know most of you feel like you have a lot to work on and time isn't on your side. Let me remind you that this is a building year and thinking about what you can't do right now won't help. What I would like you guys/gals to focus on is the little things you can control like: quality training sessions, rest and recovery after training, nutrition and positive thinking.
Work Capacity can make up a lot for lack in strength...and that's what we will attack the most over the next couple months...BUILDING YOUR CAPACITY TO DO MORE WORK FASTER! I have a schedule that includes additional training meaning some days will be "doubles" and Saturdays will be test days that will include 3-4 hour sessions of back to back workouts. You will be prepared for ANYTHING.

So... Monday...please be there so we can address any questions or concerns you may have. Also I will be handing out Profile Questions so we can put your profile on the blog...and a sweet pic!

See Ya Lat'r Playa'