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

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

Training Day

Ok, this week this will bethe schedule for 11.6 WOD

• Wednesday starting @12pm
• Saturday Starting @ 9am

If none of these times work for you call or txt me >>>and possibly set something up.
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..

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

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)

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

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!

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

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

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.

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

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.

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

SATURDAY

Dan Bennion

Open Sectionals WOD 11.3

5 MINUTE AMRAP

Sq Clean 165lb/110lb
Jerk 165lb/110lb





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

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!

E.B

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

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

WOD #2

15min AMRAP
9 Dead-lifts 155/100lb
12 Push ups - hands release at bottom
15 Box Jumps 24/20"



Keep on Truckin' !