Training Day



Kathy, Robina & Betty-  2011 Fitness Elevated

 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!

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!

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

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

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

Rest Day

Awwww.....

Rest Day: Ice bath, rest, ice bath, eat, rest, sleep....

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.

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.

Training Day Double

Part 1:

Warm up: Amrap 30sec of double unders; rest 30sec x 5

1. Snatch Grip Dead-lift  @ 4011; 8x 2 @ 60% of 1RM DL/ rest 3min
+
CFCC WOD

4-6 hours

PART 2:
Swim 20min recovery zone 1

Updates and Review

Ok....I hope everyone has a since of how this online competition works. Some of you have had a long week hitting the workout twice....and by doing that some of you can see how training and recovery can be hindered. For simplicity and mental health :-) I would like to see everyone compete on Saturday...together.  I know 6 Weeks is a long time to commit every weekend BUT we all have been training REALLY hard for this moment and we should do our best to make it a priority.  With that being said, I understand life and things come up...we can be flexible if we have to.

 If you haven't heard yet...CrossFit HQ is basically re-duing week one by extending WOD#1 dead-line to next Sunday 27th.  This means WOD #2 won't be released until March 29th. AND YES, that means our workout this coming Saturday will be WOD #1 AGAIN. This is an opportunity for everyone re-assess  and fine tune their performance to improve scores.  This includes improvement in technique and energy management though out the WOD.

Schedule for this Week for everyone:
Monday: Strength + Ana Power +recovery
Tues: Ana Power  + Supplement Work
Wed. Intervals Lactate work
Thurs: easy recovery + strength work
Fri: off
Sat: .com wod#1
Sunday: aerobic power training
monday 28th: 90min recovery, ice bath, rolling...

Active Recovery

L-SITS @ ZION NATIONAL PARK...VIDEO COMING SOON!

                           
90min Walk or 45min Zone 1 jog, row, bike
10-15min ice bath
Deep Tissue Massage, Active release....


Team Discussion Saturday @ CFCC 11pm

Training Day

PART 1:

Warm up: 5 min Row + Muscle up Work for 10min

1. Split Jerk build to a 1RM
2A. 10 Strict Chin up x 3 / 2min rest
2B. HSPU 3 x amrap from floor / 2min
3. KBS Ladder 1-15; take only 5 breaths between each set. Focus on breath control...
4. Wt. Back Ext 3 x 8-10; 4sec down + 2sec at ext. (video below)

4-6 hours rest

PART 2:
400m Sprints @95% x 6
5min Rest b/w sets...focus is on SPEED not conditioning. Try to keep all sets same time...

Training Day / Wod #1

Competing Today: Schedule TH/F/SAT- ON; OFF Sunday
Dan B
Erin B
Kat S
Jaren S
Kristen


BS Training Day for those Competing Saturday: Schedule; Th-ON, Fri-OFF, SAT .com wod
1A. Bench Press 5 x 2-3 / 3minRR
1B. Wt Chins 5 x 2-3 / 3minRR
+
2 Rounds For time #95/65
30 Squat Cleans
Row 250m
(every second counts)

Training Day / Rest Day

Black Sheep Competing Wednesday - REST DAY!

Recommended BS WOD Competing Saturday...

A. Hang Power Snatch + Snatch balance - 5 x 1.1; rest 90 sec
+
B. 4 sets  @ 90% focus on rhythm and pace
4 Clean and Jerk #135/95 ..scale if needed to keep wt. fast
8 Burpees AFAP
12 Chinups
rest 5min Walk actively

Post times, how you feel and modifications if any

Training Day For Wednesday Competitors

PART 1:

1. Back Squat 1,1,1 /4min rest
2. Unbroken Chin ups 3x15 / 2min rest
3. Double Unders 3x 25 / 60sec rest
4.  Fast Burpees 3x10 / 60sec rest

resst 4-6 hours

PART 2:
Row 500m @ 80% x 3 /2min rr

Post weights used and time on row intervals

Last week we discussed hitting the open wods  Wednesday and Saturday ...if needed. With all this being new I want everyone to remember that this is a "6 Week" process. Recovery and training still need to be a priority in order to reduce injury and de-training.  Everytiime we hit an EXTRA Open WOD it will take away from  your training progressions and recovery needed to perform at your best....add that up over six weeks ...and it doesn't sound "optimal".  This week we will run it as planned Wed/Sat....any comments ?

BS ATHLETES PLEASE CONFIRM ON DAYS THIS WEEK YOU WISH TO THROW IT DOWN....IF YOU ARE NOT COMPETING ON WEDNESDAY... DO CFCC WOD!

TESTER

KATHY

Warm-up: On your own Jog + dynamic stretches+ movement specific

FOR TIME:

400m Run

+
3 Rounds
5 Sq Snatches #135/95
10 Ring Dips
+
400m Run

Post time to comments

A-TEAM Training Day

Jaren Scott

PART 1:

Warm up:
800m Jog
30sec Skipping (yes, skipping like a lil' school girl)
30sec Push Ups
30sec Sit ups
repeat 3 times

HSPU Practice 1-2-3-4-5-4-3-2-1 unbroken
Boys off the 45lb plates... Girls off ground
+
Build to a Heavy 1RM Chin up
+
Turkish Get ups 15 each arm (1.5/1pd) FOR TIME
+
FLR off Rings 3min accumalative time


PART 2:
Recovery Run 45min Zone 1 HR (135-145!)

Post comments of skill work and recovery run


ATTENTION ALL BLACK SHEEP ATHLETES:
Saturday Tester: Training SUU @ 2pm

INTERVALS

Attention Athletes! CrossFit Cedar City Black Sheep is officially registered as a team for the CrossFit Open qualifiers. The Back Sheep Fund will cover the Team registration and A-Team registration for individuals. Once you register as an Individual for the site, then select to join CrossFit Cedar City Black Sheep!

Kasey Marble...D.U's in the dirt!

Training @ SUU 12pm

4 sets AMRAP @ 97% effort

30sec clean and jerk #115/85
30sec KBS 2pd/1.5
30sec Box Jumps 20"
Rest 8 minutes

Post reps for each round/exercise

Training Day



Mat Sorenson...Guilty by Association

Warm up: jog 1mile build pace every 2minutes finishing at 90% effort

Skill: 15 Muscle Ups for time

Strength: Front Squat 3x1 /  rest as needed

WOD: Flippin' Elite

Complete a total of 75 thrusters #135/95
on the minute every minute complete 5 burpees....

post comments on warm-up, muscle up time, front squat singles and time for met-con

McCall Scott

Warm up: 1000m row building speed every 200m...then warm up light weight with bench and rings rows 2-3 rounds 8-10 reps.

1A. Close Grip Bench @ 30X1; 4x5

1B. Wt. Chins Ups @ 30X0; 4x5
2. E-ROM HSPU 4x5; 5sec down each rep / 3min rest b/t sets
3. Back Ext@ 4022; 4 x 8-10; rest 60 sec
4 counts down, come up in 2 counts, hold top position for 2 counts
4. FLR - 300sec from the floor

post results to comments

RESULTS - ZION NAT'L PARK WOD

Sam Marshall

Workout of the Day...

PART 1: 10 minute running clock...

Complete 60 sec L-Sit

then complete...

100 Double Unders

with remaining time...

Amrap Overhead Squats with remaining time; each OHS = 3lb towards Max Power Clean.

PART 2: Up and Back Trail Run 1.9 miles

Grotto Trail Head to Scout Look-out & back

30 Push ups at Refrigerator Canyon Bridge

30 Burpees at Scouts Lookout

PART 3: Find Max Clean

After trail run return to parking lot and max out!

Score: (Overhead Squat Reps x 3lb) + (power clean load) = Total

HEAT #1

McCall Scott:

OHS #65: 80reps x 3lb = 240lb

Power Clean: 95lb

Total: #355

Bob Alcorn:

OHS #75: 20reps x 3lb = 60lb

Power Clean: 155lb

Total: #215

Mat Sorenson:

OHS #95: 23reps x 3lb = 69lb

Power Clean: 165lb

Total: #234

HEAT #2:

Kathryn Sorenson:

OHS #95: 17reps x 3lbs = 51lbs

Power Clean: 135lb

Total: #186

Sam Marshall:

OHS #95: 18reps x 3lb = 54lb

Power Clean: 185lb

Total: #239

Kasey Marble:

OHS #95: 22reps x 3lb = 66lbs

Power Clean: 185lb

Total: #251

HEAT #3

Erin Bennion

OHS #95: 36reps x 3lb = 108lb

Power Clean: 165lb

Total: #273

Mike Hill

OHS #135: 35reps x 3lb = 105lb

Power Clean: 225lb

Total: #330

Jaren Scott

OHS #135: 34reps x 3lb= 102lb

Power Clean: 225lb

Total: #327

HEAT #4

Robin Lyons:

OHS #95: 30reps x 3lb = 90lb

Power Clean: #185lb

Total: #275

Daniel Bishoff

OHS #135: 12reps x 3lb = 36lb

Power Clean: out of bounds...and out of time = DQ'd!!

Total: 36lb...and an ASS BEATING!

EPIC ANGELS LANDING WOD

Yes! We are headed to Zion National Park for a delightful afternoon filled with barbells, ropes and dirt.

• Leaving Cedar City @ 9am (from starbucks)
• Meet at Grotto Trail-head @ 10:30 to go over details of the workout.
• WOD: 11pm-1pm (2hr limit)
• Lunch @ Oscars Cafe around 1:30pm (optional)
• Drive back to Cedar around 3pm-ish.

What to Bring:

Shoes
Black Sheep Hoodie, Sweats to warm up in...wear layers it will be around 60 degrees in the afternoon.
Shoe Crampons (it might be dicey)
Jump Rope
Snacks/Water
Lots of Energy!
Money for Park Fee, Food and Gas
I.D.

Remember....be ready for ANYTHING Official workout will be announced once we are at the trail-head....yes that's right....I did not post all exercises....this will be EPIC.

TRAINING DAY

Warm- up: 800m Jog + Dyn Stretches

On a 10min Clock...
Build to a Heavy Single Dead-lift  in 6 minutes; NOT a Personal Best!
With the 4min remainig AMRAP 2 hspu + 4 Pistols + 2 M.U's post reps completed

Then...

300 Workout!

25 Pull ups
50 Dead-Lifts
50 Push Ups
50 Box Jumps
50 Floor Wipers
50 KB Clean and Press 1pd
25 Pull ups

Post Dead-lift weight, reps and time for 300 to comments

Boone...your dream workout has arrived.....have fun!

INTERVALS

Training will be held at SUU: 6am OR 12pm

4 sets @ 90%
Sprint 200m
15 Wall Balls
35 Double Unders
*focus on being fast and controlled
8 min rest walk between sets

(12min Rest)

4 Sets @ 90%
10 Burpees
15 chin ups
20 Box Jumps 14" box
* focus on rhythm
rest walk 5min between sets

Post results to comments

NOTE:
Rest Day on Thursday...stretch, roll around and take an ice bath for 15 min.
Friday: Single / Skill Work
Saturday: Zion National Park...will confirm by wednesday night due to weather.

Training Day

Strength:
1. 3 Position Clean for Load 4x 1.1.1 / 120sec

Skill: Muscle ups Unbroken: 1-2-3-1-2-3-1-2-3 for time.

Met Con
12min running Clock
800m Run
then amrap
15 Double Unders
15 Ghd Sit ups
15 KBS 2pd/1.5

Post weights used,muscle up ladder results and rounds in met con