A lil' teaser from 2008 to PUMP YOU UP for this Saturday!!!
2008 Angels Landing WOD aka Amazing Grace
Strength Work:
1A. L- Pull ups 5 x 4-6 @ 3sec down /120sec
1B. Back Squat Cluster 5 x 2.1.1.1.1 @ 95% of 1RM /3min rest
2A. Horizontal Ring Rows 4 x amrap / 90sec
controlled pace, feet same level as hands
2B. High Box Step Ups 4 x 8 / 90sec
knee above hipbone for box hieght
3A. Eccentric ring HSPU 3 x amrap @ 5 sec down; once you loose tempo reps set is done.
3B. Anchored Sit ups 3 x 35 / 60sec
Rest 4-6 hours
Power: 10 sets
Row 20sec for watts @ 100%
rest 2:30
Active rest "walk on hands" for 10min. after 5th set of row
post weights used,reps completed on ecc. hspu and avg. watts for row intervals
Monday, February 28, 2011
Saturday, February 26, 2011
ACTIVE RECOVERY
Yo yo yo...Click here! OUR REGIONALS THIS YEAR! looks like we are going against colorado, arizona, nevada and new mexico!
Aerobic Recovery ZONE 1 ...easy run, hike, or bike.
Aerobic Recovery ZONE 1 ...easy run, hike, or bike.
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| Don't mess with the Black Sheep...you'll get a hoofed in da face! |
Friday, February 25, 2011
Training Day
Warm up: Row 10minutes; last 10sec in each minute powerful strokes 100%
Strength: Drop Set Bench Press 3 x 3.1.1.1
Work to a 3RM quickly then start...
3reps (10sec rest) -2lb 1 rep (10sec rest) -2lb 1rep...
Row 500m MAX for time
rest 7 minutes
10min AMRAP Double Unders
rest 3 minutes
75 Toes to Bar for time
Post weights used for drop sets, time for 500m row, reps for d.u's, time for ttb
Strength: Drop Set Bench Press 3 x 3.1.1.1
Work to a 3RM quickly then start...
3reps (10sec rest) -2lb 1 rep (10sec rest) -2lb 1rep...
Row 500m MAX for time
rest 7 minutes
10min AMRAP Double Unders
rest 3 minutes
75 Toes to Bar for time
Post weights used for drop sets, time for 500m row, reps for d.u's, time for ttb
Thursday, February 24, 2011
Training Day
Warm up: 800m Run + Dynamic Stretches
Strength: Find 1RM in Power Clean
then...
For Time:
50 Box Jumps
5 Rope Climbs 15ft
50 KBS 1.5-1pd
50 Sit Ups
50 DB HPC 40lb-30lb
800m Run
50 Back Ext
post 1RM Power Clean + time for wod, along with comments how the run felt in the workout.
Strength: Find 1RM in Power Clean
then...
For Time:
50 Box Jumps
5 Rope Climbs 15ft
50 KBS 1.5-1pd
50 Sit Ups
50 DB HPC 40lb-30lb
800m Run
50 Back Ext
post 1RM Power Clean + time for wod, along with comments how the run felt in the workout.
Wednesday, February 23, 2011
REST DAY
Black Sheep...please use this day for reflection and recovery.
As we approach the next chapter in this "journey to elite fitness" ...remember this "journey" is what strengthens our outcomes/goals. There are NO GUARANTEES in the sport of CrossFit, only preparation and positive mental connections to your efforts. As a team we committed time, effort and voluntary pain (getting comfortable with uncomfortable) to enhance our current fitness levels...YOU have all done that... now start focusing on sound recovery techniques (sleep, clean eating and less stress).
What are your comments/questions to this post?
Why do you do what you do? (Compete, Train, Work, Family...etc)
RECOVERY THOUGHTS:
Self-myofascial release and active release techniques (ART): This includes foam rolling, using a lax ball, Theracane, the Stick, or any other massage tool. When a muscle stretches near the point of injury, the Golgi tendon organ (GTO) tells the muscle spindles to relax. Foam rolling stimulates the muscle and works the GTO so the athlete can work in a more complete range of motion without the muscles shutting down. Also, ART techniques are helpful in fixing soft tissue adhesion and dissipating scar tissue build up.
Hydrate: Hydration is the greatest determinant of strength. A drop of 1.5% in water levels translates in drop of 10% your maximal strength. The leaner you are, the worse it is. Make sure you weigh the same or more at the end of your training session. High water levels = more sets & reps= greater changes. Have a great workout.
Here is how much you should drink: 0.6-0.7 ounces per pound of body weight
Contrast showers and baths: For the first few times that you use contrast showers, it may be uncomfortable but still invigorating! There are different time sequences used, but I prefer 30sec to 1minute as cold as I can stand, followed 1-2 minutes as warm as possible. Perform contrasting and you will feel great! Contrasting relaxes and excites the muscles, moves blood through, and shortens the restoration time.
As we approach the next chapter in this "journey to elite fitness" ...remember this "journey" is what strengthens our outcomes/goals. There are NO GUARANTEES in the sport of CrossFit, only preparation and positive mental connections to your efforts. As a team we committed time, effort and voluntary pain (getting comfortable with uncomfortable) to enhance our current fitness levels...YOU have all done that... now start focusing on sound recovery techniques (sleep, clean eating and less stress).
What are your comments/questions to this post?
Why do you do what you do? (Compete, Train, Work, Family...etc)
RECOVERY THOUGHTS:
Self-myofascial release and active release techniques (ART): This includes foam rolling, using a lax ball, Theracane, the Stick, or any other massage tool. When a muscle stretches near the point of injury, the Golgi tendon organ (GTO) tells the muscle spindles to relax. Foam rolling stimulates the muscle and works the GTO so the athlete can work in a more complete range of motion without the muscles shutting down. Also, ART techniques are helpful in fixing soft tissue adhesion and dissipating scar tissue build up.
Hydrate: Hydration is the greatest determinant of strength. A drop of 1.5% in water levels translates in drop of 10% your maximal strength. The leaner you are, the worse it is. Make sure you weigh the same or more at the end of your training session. High water levels = more sets & reps= greater changes. Have a great workout.
Here is how much you should drink: 0.6-0.7 ounces per pound of body weight
Contrast showers and baths: For the first few times that you use contrast showers, it may be uncomfortable but still invigorating! There are different time sequences used, but I prefer 30sec to 1minute as cold as I can stand, followed 1-2 minutes as warm as possible. Perform contrasting and you will feel great! Contrasting relaxes and excites the muscles, moves blood through, and shortens the restoration time.
Tuesday, February 22, 2011
Training Day
Warm up: Run 800m + 3 rounds; 5-8 reps of barbell thrusters, pistols, kte
GROUP A-Team (D-Team follow CFCC Strength)
Sq. Clean Thruster Cluster 1.1.1.1.1 x 3/ 2min RR
(rest EXACTLY 10sec b/w reps; should be challenging each rep)
+
GROUPS A-Team & D-Team
HELEN
3 Rounds
400m Run
21 KBS
12 Pull ups
GROUP A-Team (D-Team follow CFCC Strength)
Sq. Clean Thruster Cluster 1.1.1.1.1 x 3/ 2min RR
(rest EXACTLY 10sec b/w reps; should be challenging each rep)
+
GROUPS A-Team & D-Team
HELEN
3 Rounds
400m Run
21 KBS
12 Pull ups
Sunday, February 20, 2011
Training Day
TRAINING:
Split Jerk from rack - build to a 1RM
rest 10 min
50 HSPU for time
+
50 TGU - 1pd/.5pd - not for time
240 sec front leaning rest on rings
Split Jerk from rack - build to a 1RM
rest 10 min
50 HSPU for time
+
50 TGU - 1pd/.5pd - not for time
240 sec front leaning rest on rings
Saturday, February 19, 2011
TRAINING DAY
6AM @ CFCC
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
- 4 Minute Row (for Calories)
- 3 Minutes of Pull-Ups
- 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
- 1 Minute of 135/95 lb. Push Press or Jerk
post total points (cals + reps + reps + reps) to comments
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
- 4 Minute Row (for Calories)
- 3 Minutes of Pull-Ups
- 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
- 1 Minute of 135/95 lb. Push Press or Jerk
post total points (cals + reps + reps + reps) to comments
Thursday, February 17, 2011
TRaining DAy
TRAINING A- GROUP:
part 1:
30 sec row @ 90% effort
30 sec row @ 50% effort x 30 sets
(rest 2 min off rower every 5th set)
rest 6+ hours
part 2:
A. Clean Grip DL - 65% 1RM; 10 sets of 3 @ 11X1; rest 60 sec
(speed off floor is the focus)
B. Close Grip Bench Press - 3 x 3 @ 80%; rest 90 sec
(moderate effort - explode off chest)
C. Close Grip Bench Press - 3 x 3 @ 90%; rest 3 min
(tough efforts - explode off chest)
D. Muscle Up x 1/Ring Dip x 5 strict; rest 1 min x 5
(1 muscle up INTO 5 ring dips per set)
post avg watts for entire workout in part 1 and loads and notes for part 2 to comments
TRAINING D-GROUP:
Skill: Muscle Ups; Complete 15 any way possible
Stength: Posted on CFCC Site
WOD: Posted on CFCC Site
part 1:
30 sec row @ 90% effort
30 sec row @ 50% effort x 30 sets
(rest 2 min off rower every 5th set)
rest 6+ hours
part 2:
A. Clean Grip DL - 65% 1RM; 10 sets of 3 @ 11X1; rest 60 sec
(speed off floor is the focus)
B. Close Grip Bench Press - 3 x 3 @ 80%; rest 90 sec
(moderate effort - explode off chest)
C. Close Grip Bench Press - 3 x 3 @ 90%; rest 3 min
(tough efforts - explode off chest)
D. Muscle Up x 1/Ring Dip x 5 strict; rest 1 min x 5
(1 muscle up INTO 5 ring dips per set)
post avg watts for entire workout in part 1 and loads and notes for part 2 to comments
TRAINING D-GROUP:
Skill: Muscle Ups; Complete 15 any way possible
Stength: Posted on CFCC Site
WOD: Posted on CFCC Site
Wednesday, February 16, 2011
Training DAy
TRAINING TIME: 6am or 11am @ CFCC
8 sets @ 100%:
Clean and Jerk - touch and go 4 tough reps
6 burpees AFAP
8 CTB Chin ups AFAP
walk rest 5 min actively b/t sets
(no rests in transition; goal is high power)
post times/set to comments
8 sets @ 100%:
Clean and Jerk - touch and go 4 tough reps
6 burpees AFAP
8 CTB Chin ups AFAP
walk rest 5 min actively b/t sets
(no rests in transition; goal is high power)
post times/set to comments
Tuesday, February 15, 2011
TRAINING DAY
PART 1:
Build to a tough single in the Snatch quickly - NOT a 1RM
+
5 rds for time:
10 wall balls - 20#/14# to 10 ft
15 double unders
20 double unders; rest 20 sec
5 wall walks; rest 20 sec
+
Run 1 mile Z1
Build to a tough single in the Snatch quickly - NOT a 1RM
+
5 rds for time:
10 hang squat snatch below knee - 75#/45#
10 box jumps - 24"10 wall balls - 20#/14# to 10 ft
15 double unders
rest 6+ hours
PART 2:
Run 1mile Z1 +
5 sets:20 double unders; rest 20 sec
5 wall walks; rest 20 sec
+
Run 1 mile Z1
post loads for Snatch in # along with BWT in #; as well as time for circuit and notes on PM recovery session to comments
Sunday, February 13, 2011
Trainind Day Double
PAR T 1: Groups A and D
10 min Z1 warm up run
+
5 sets:
Run 3 min @ 85% effort
Run 2 min @ 50% effort
+
10 min Z1 cool down run
rest 6+ hours
PART 2: Group A ONLY
A. Snatch Balance - 3 x 3 @ 80% / 2min rr
(don't catch then ride weight down...choose a wt you can catch at bottom)
B. Snatch Grip Push Press - 5 x 5 - low effort; rest 90 sec
(work on catch and correct scapular position; use hips to move weight)
C. 50 E-ROM HSPU not for time
(each rep should be challenging)
D. 6 sets of 20 GHD Back Extensions; rest 1 min
post wts used used to comments
10 min Z1 warm up run
+
5 sets:
Run 3 min @ 85% effort
Run 2 min @ 50% effort
+
10 min Z1 cool down run
rest 6+ hours
PART 2: Group A ONLY
A. Snatch Balance - 3 x 3 @ 80% / 2min rr
(don't catch then ride weight down...choose a wt you can catch at bottom)
B. Snatch Grip Push Press - 5 x 5 - low effort; rest 90 sec
(work on catch and correct scapular position; use hips to move weight)
C. 50 E-ROM HSPU not for time
(each rep should be challenging)
D. 6 sets of 20 GHD Back Extensions; rest 1 min
post wts used used to comments
Saturday, February 12, 2011
TRAINING DAY
Gym Training Times: 9am & 12pm
TRAINING GROUPS A & B
Warmup:
10min Jog, joint mobility, 3 rounds 5 reps each; fsq w/ bar, toes to bar, 10 pulls on rower
Sq Clean 3-3-3-3-3 /3min
+
5 sets of:
7 Heavy Fr. Squats
10 Pull ups
150m Row
5min RR
post weight for sq clean & interval times to comments
TRAINING GROUPS A & B
Warmup:
10min Jog, joint mobility, 3 rounds 5 reps each; fsq w/ bar, toes to bar, 10 pulls on rower
Sq Clean 3-3-3-3-3 /3min
+
5 sets of:
7 Heavy Fr. Squats
10 Pull ups
150m Row
5min RR
post weight for sq clean & interval times to comments
Friday, February 11, 2011
Training Day 1
Warm up:
Row 3-5min, joint mobility (circles with ankles, elbows,wrists)
3 rounds 5-8 reps; hspu, air squat, back ext, pull ups.
Skill Work:
Muscle ups x 3reps x 12; rest and scale as needed
TRAINING A-GROUP:
A. DL - 65% 1RM; 10 sets of 2 @ 11X1; rest 60 sec
(focus on speed off ground)
B. Hang Power Snatch - 5 x 5; rest 90 sec
( focus on speed through middle and patience on 2nd pull)
C. Continuous Power Snatch - 10 reps x 3 sets; rest 1 min
(pick a weight that feels fast and perform touch and go reps - come to FULL EXTENSION)
D. Running Clock Burpees
(1 the first min; 2 the 2nd, 3 the 3rd....)
*post loads and notes on lifts and total min and reps to comments
TRAINING FOR D-GROUP
Warm up: same as above
Skill: same as above
Strength/WOD: CFCC
post weights used and time for met-con
Row 3-5min, joint mobility (circles with ankles, elbows,wrists)
3 rounds 5-8 reps; hspu, air squat, back ext, pull ups.
Skill Work:
Muscle ups x 3reps x 12; rest and scale as needed
TRAINING A-GROUP:
A. DL - 65% 1RM; 10 sets of 2 @ 11X1; rest 60 sec
(focus on speed off ground)
B. Hang Power Snatch - 5 x 5; rest 90 sec
( focus on speed through middle and patience on 2nd pull)
C. Continuous Power Snatch - 10 reps x 3 sets; rest 1 min
(pick a weight that feels fast and perform touch and go reps - come to FULL EXTENSION)
D. Running Clock Burpees
(1 the first min; 2 the 2nd, 3 the 3rd....)
*post loads and notes on lifts and total min and reps to comments
TRAINING FOR D-GROUP
Warm up: same as above
Skill: same as above
Strength/WOD: CFCC
post weights used and time for met-con
Wednesday, February 9, 2011
BS TRAINING DAY
Training Times:
9am @ CFCC
12pm @ CFCC
2pm @ CFCC
Please post what time you can make for tommorrows wod...if you cant make any of the times NOT MATTER WHAT...the SUU gym will be availabe at 5pm, but you will have to substitute exercises for some of the intervals sets (which I can help you with).
4 Sets @ 90%
15 Toes to Bar
10 Burpees
15 Box Jumps
30 Double Unders
rest 3min active walk
then...
1 mile Run OR 2000m Row
then...
4 Sets @ 90%
10 KBS 1.5/1pd
10 Wall Balls
15 Ring Push Ups
200m Row @100%
Rest 3min active walk
*Post times for each interval...your interval times should be around the same effort every set...don't go all-out the first 2 sets then crash and burn! Try to find and effort that is challenging but manageable.
9am @ CFCC
12pm @ CFCC
2pm @ CFCC
Please post what time you can make for tommorrows wod...if you cant make any of the times NOT MATTER WHAT...the SUU gym will be availabe at 5pm, but you will have to substitute exercises for some of the intervals sets (which I can help you with).
4 Sets @ 90%
15 Toes to Bar
10 Burpees
15 Box Jumps
30 Double Unders
rest 3min active walk
then...
1 mile Run OR 2000m Row
then...
4 Sets @ 90%
10 KBS 1.5/1pd
10 Wall Balls
15 Ring Push Ups
200m Row @100%
Rest 3min active walk
*Post times for each interval...your interval times should be around the same effort every set...don't go all-out the first 2 sets then crash and burn! Try to find and effort that is challenging but manageable.
Tuesday, February 8, 2011
Training Day
Warm up: Row 1000m + Dyn Stretches
Skill: 10min for as many sets of 10 alt pistols + 10 toes through rings
1. Front Squat 3x3 80% /2min
2. Hang Snatch 3x3 80% /2min
(focus on controlling the bottom of the catch)
3. CTB Chin ups 3 x 20 /2min
4. HSPU 3 x amrap /2min
Skill: 10min for as many sets of 10 alt pistols + 10 toes through rings
1. Front Squat 3x3 80% /2min
2. Hang Snatch 3x3 80% /2min
(focus on controlling the bottom of the catch)
3. CTB Chin ups 3 x 20 /2min
4. HSPU 3 x amrap /2min
 |
| Kathryn 2mile Run @ Fitness Elevated 2011 |
Sunday, February 6, 2011
This Week
Erin Bennion - Fitness Elevated 2011 2nd Place
For those who competed this past weekend Monday is an OFF DAY!
Team Meeting is moved to Thursday 7pm @ SUU...be there if you can.
BS SCHEDULE
Tuesday Single
Wednesday Single
Thursday OFF
Friday Single
Saturday Test Day for everyone @ 9am
ATTENTION: Will the following Black Sheep please follow CFCC main programming this week until the official schedule is announced thursday!...
- Sam Marshall
- Dan Bennion
- Kasey Marble
- Mark Noe
- Nat Clemens
- Sunny Larsen
- Shawn Marshall
- Boyd Curry
- Bryant Swenson
- Mike Hill
- Liz Marshall
Thursday, February 3, 2011
BS ANNOUNCMENTS
Black Sheep Athletes that are not competing this weekend...follow CFCC blog for your training prescriptions. You will have a new program starting THURSDAY FEB 10th 2011.
For those competing this Heats are posted:
Erin / Robin : Heat 2
Kathryn: Heat 3
Jaren: Heat 4
Boone: Heat 3
Sam: Heat 6
Kasey: Heat 7
ATTENTION:
Athletes and Competitors. We are changing the Event 2a... It's going to be Atlas stones and Barbell Snatch. We will do 2 minutes of Atlas stone lifts followed by Max Effort Barbell Snatch. Each Atlas Stone lifted in the first 2 minutes will count as 3lbs towards your total Max Snatch. You will have 4 minutes to complete a max snatch immediately after the 2 minutes of Stone lifts.
For example if you lift the stone 10 times then have a max snatch of 135 you will receive a total of 165.
For those competing this Heats are posted:
Erin / Robin : Heat 2
Kathryn: Heat 3
Jaren: Heat 4
Boone: Heat 3
Sam: Heat 6
Kasey: Heat 7
ATTENTION:
Athletes and Competitors. We are changing the Event 2a... It's going to be Atlas stones and Barbell Snatch. We will do 2 minutes of Atlas stone lifts followed by Max Effort Barbell Snatch. Each Atlas Stone lifted in the first 2 minutes will count as 3lbs towards your total Max Snatch. You will have 4 minutes to complete a max snatch immediately after the 2 minutes of Stone lifts.
For example if you lift the stone 10 times then have a max snatch of 135 you will receive a total of 165.
Tuesday, February 1, 2011
Pre-Comp Day 3
 |
| Team AWESOME... |
Warm up: 3min Row + Dynamic Stretches
TRAINING:
1A. Press 3.2.1 /10sec
1B. Heavy Russian KBS 15,15,15 /2min2. Burpees 3 x 10 AFAP /60sec
3. Ghd Sit ups 2 x 20
Then...
4. Run 1 mile building every 400m easy on your last
(1st-70%, 2nd-80%, 3rd-90% 4th- 60%)
*Post wts used and comments
Pre-Comp DAY 2
Warm up: Run 10min easy
Skill: Kipping Toes to Bar 5 x 10 /30sec
1A. Front Squat 1,1,1,1 80% /10sec
1B. Chin ups 4 x 10 unbroken /2min
2. 3 Thrusters on the minute every minute for 5min; think speed and good form.
Use slightly heavier weight (5-10lbs) than Rx'd Fran.
3. Ghd Raises 3 x 12
"If there is doubt in your mind...how can your muscles know what they are expected to do?"
--Harvey Penick
Begin clearing your mind of potential outcomes or negative thoughts for this weekend. Start visualizing strong performances...a lot of you have had great performances over the past few weeks in training....connect yourself to those positive images and feelings.
Now hey... I know we are talking Crossfit... "connect yourself with those positive images and feelings?" YES, look at it this way...when the pain-storm comes the workout is nearly done...one foot in front of the other...grab the bar...one more rep...it should be no surprise to any of you...the PAIN is GUARANTEED expect it, and you will eliminate any doubts!
We do this "Sport of CrossFit" to challenge our mind, body and spirit...you are in control of your performance every second...that what makes CrossFit rewarding!
See you guys in the weight room!
*post weights used and comments
Skill: Kipping Toes to Bar 5 x 10 /30sec
1A. Front Squat 1,1,1,1 80% /10sec
1B. Chin ups 4 x 10 unbroken /2min
2. 3 Thrusters on the minute every minute for 5min; think speed and good form.
Use slightly heavier weight (5-10lbs) than Rx'd Fran.
3. Ghd Raises 3 x 12
"If there is doubt in your mind...how can your muscles know what they are expected to do?"
--Harvey Penick
Begin clearing your mind of potential outcomes or negative thoughts for this weekend. Start visualizing strong performances...a lot of you have had great performances over the past few weeks in training....connect yourself to those positive images and feelings.
Now hey... I know we are talking Crossfit... "connect yourself with those positive images and feelings?" YES, look at it this way...when the pain-storm comes the workout is nearly done...one foot in front of the other...grab the bar...one more rep...it should be no surprise to any of you...the PAIN is GUARANTEED expect it, and you will eliminate any doubts!
We do this "Sport of CrossFit" to challenge our mind, body and spirit...you are in control of your performance every second...that what makes CrossFit rewarding!
See you guys in the weight room!
*post weights used and comments
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