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
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7 comments:

  1. kathrynApril 24, 2011 at 7:41 PM

    I am going to do the .com wod Tuesday and Friday. Either am or pm, whatever anyone else is doing. I don't want to go alone. I'm out of town saturday:( thanks robin! Excellent job today!

    ReplyDelete
  2. DanielApril 25, 2011 at 7:43 AM

    I want to go on Tues morning

    ReplyDelete
  3. BENNIONApril 25, 2011 at 12:44 PM

    Erin: 205# Back Squat all sets
    115# OHS
    Diane 10:40

    Dan: Back Squat 250#, 275#,275# (275 is old 1RM max)
    165# OHS
    Diane 8:04

    ReplyDelete
  4. JarenApril 25, 2011 at 2:40 PM

    Back Squat: #245
    OHS: #155
    Diane: 7:33

    I would like to do the sectional WOD Wed and Sat mornings.

    ReplyDelete
  5. kathrynApril 25, 2011 at 2:53 PM

    Back squat: #145
    Ohs: #95 my arms were so tired I couldn't even jerk #115
    Diane: 15:09
    I'm taking tomorrow off. I'm going wed instead.

    ReplyDelete
  6. kristenApril 25, 2011 at 4:53 PM

    Back Sq. 145#
    OHS 95#
    Diane = 6:55... That is with a mat.

    Brisk walk later this eve. My legs are still sore from sat.

    ReplyDelete
  7. kristenApril 25, 2011 at 4:55 PM

    I will be coming to Cedar on Sat for the Open wod and will probably do a tester on Wed eve in Mesquite.

    ReplyDelete

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