Training Day

DB 2011 Regionals WOD #4

Attention BLACK SHEEPS...we are recruiting runners for the Cedar Relay in August to make up a team of 5...if you are interested please contact Erin Bennion.  (if more than 5 are interested then we will try to make 2 teams!)

Ok...back to Training

Warm up as needed...

1K Row
Clean and JErk 1-1-1-1-1
1K Row

+
75 GHD Raises ...partition as needed

Scores like this... time/wt total/time...comments of GHDs

Training Day

In your warm up today...include 5-10min of HSPU

1. Back Squat Build to a Heavy Triple in 12min

2. 7 Rounds of...
    35 Double Unders
    1 Snatch

Score is time to complete plus total pounds lifted in snatch for all 7 rounds (5:46 + 750lb)...if you mis a rep in any round you score a ZERO for that round. Only one attempt per round...
+
3A. GHD Sit ups 3x15
3B. Wt. Back Ext 3x15


Post triple in Back Squat + Met con Score

Training Day

Include in you warm up today....Muscle up work 10min!

1A. Shoulder Press 3-3-3-3 /2min rest
1B. Good Morning 6-6-6-6 / 2min rest (bar n back bend over by pushing butt over heels till shoulders are below or level with hips...keep spine extended...like the dead-lift NO flexsion...knees bend slightly )
+
3 Rounds For time
15 CTB
30sec L Sit

+ Go for a run or a bike ride today 60-90+ minutes

post wts used and score for metcon!

PS: Erin, Kathryn and Myself are throwing it down in the power lifting comp for Summer Games...we start at 8:30am if you "wankers" want to come cheer use on that would be AWESOME...good times with heavy weights!

Training Day

Erin Bennion ...Kettlebell Swing Mode

In your warm up today include this drill  roll-candle-stick complete 20-30 reps...this drill will contribute to refining our pistols...oh yes...pistols!!...more to come

OPTION 1: (double training day)
AM: Trail Run 4-6 miles
+
PM:
1A.  TnG (touch and go) Power Cleans  5x6 / 30sec
1B.  HEAVY KB Russian Swings (keep heels planted, swing to shoulder level) 5 x 6 / 30sec rest
rest 3 min after completing all five sets...
2. 4min AMRAP Double Unders

OPTION 2: (single training day)
Strength Work lised above...
+
CFCC MetCon Regional Workout #6


Post wts used and workout resulsts for option chosen

Training Day 2

Boone...lovin' the 275lb Bar and the Tequila Shot later that night.....oh yeah, and the bullride :-)

For part of your warm up include practice for 5-10min: Kick up to Handstand video demo from gwod!

1A.Close Grip Bench Press @ 5sec down tempo;  4 x 6-8 /2min rest
1B. Wt Chins Ups 4 x 3-4 / 2min rest
+
5 Min AMRAP
3 x Dead-Lift #275/185
7 x Push Press #115/75
+
immediately follow with...
10min Row Zone 1 OR  1mile run Zone 1

*post wts used for bench and chins; met con reps completed and comment on metcon wt prescription...could you complete the 5 min wod unbroken?

Training Day 1



Jaren taking his turn at the CTB Pullups!

Athletes...the next 6 strength workouts will follow similar exercises to CFCC for your convenience. Please post your results over the next 6 workouts as I will be collecting the data for further program design...

1A. 1 1/4Front Squat 4 x 4-6 / 20sec rest

note: Full Squat then come up to Parallel back down to Full and Up= 1 rep

1B.  Horizontal Row video demo 4 x AMRAP (-2) / 3min rest

note: feet level with rings (use 20" box for feet); (-2 )means 2 reps from failure

+

2. 15min AMRAP CFCC MET-CON

+

3. Tempo Back Extensions @ 41X4; 3 x 8-10 w/ #20-30lb

How to choose loads for rep ranges prescribed ...the number of reps dictates the load.  Select a load that enables you to complete the minimum or top number in the range prescribed.  For example in the Front Squat 4-6 reps is the prescription if you can only perform 3 reps its to heavy; if  you can perform 7 reps its to light.  Remember technique should not be sacrificed in order to achieve repetitions.



I have more video demos and answers to FAQ on my website http://www.liftstrongfast.com/

post weights used and time for met-con...also what are 2 of your short term goals?





Reflection & Goal Setting

" Each of us has fire in our hearts for something. Its our goal in life to find it and keep it lit "

-Mary Lou Retton

Goals are objectives or aims of action...they are specific, measurable, realistic and time-bound.  Reflecting back to last year...have you achieved your goals? Did you have goals? Are you setting new goals for the next 12 months? ...Now is the time to reflect and write down what you would like to improve on specifically in order to facilitate behavioural change.  Subjective goals  such as "doing your best, increasing your strength and becoming better, are no goals at all.  Research has shown that athletes who set subjective goals never achieve their optimal performance levels.  If athletes are to show performance improvements, specific measurable goals must be set. The more specific the better...Example " I want to imporve my back squat form 350lb to 400lb by December 1st ...this is a specific and measureable goal.  Compared to ..."I want to be the strongest I can be!" ..this is NOT specific and NOT measureable.  If there is no deadline..you will procastinate.

Short Range and Long Range Goals

Recent research has also revealed that setting short range and long range goals are needed to maintain motivation and performance.  Short range goals allow you to see immediate improvements and check things off your list! I recently just watch the documentary "The Void" about 2 mountaineers climbing in the Andes' if you haven't seen it I strongly suggest it...short term goals are what saved one of the climbers under extreme conditions.  Anyway, I like to think of my short term goals as my "journey"  to personal optimal perfomance and my long term goals is my "destination" or where I want to be.   All world class athletes didn't arrive as "World Class" ...they set goals ..inch by inch, second by second, pound by pound...working and achieving those goals to gain the opportunity to be the best they are capable of becoming.

How short are short term goals? what can you going to accomplish today? Are your daily choices moving you a step forward or a step backward?....give yourself small goals for each workout to maximize your training!

How long are long term? 6months, 1year, 2,year or 5years...longterm goals give purpose to short term goals. Where are you NOW and what are you willing to DO to be successful?  Lack of perspective stemming from inadaquate preparation and tenacity is why people sink or swim.

Set Goals for Competition and Practice...most athletes make the mistake of just setting goals for competition.  What are you going to accomplish today?  Make small practice goals so you maximize your training days!

Stay Positive and Journal your progress and failures...some days you won't always achieve your goals...thats life...perserverance is a powerful tool in life and sport.

I hope this helps some of you ....more to come.

Write down your goals today...post em' on the fridge...and I will see you all in the gym!

What to Do NOW....

For the this week....please follow the CFCC Daily programming.

Starting next week I will post a 6 Week Strength Series that will start with a few assessments in the first week to chart your progress.  This program is good for those who need to develop/improve a STRENGTH BASE in the Dead-Lift, Squats and Presses.  After this cycle I will then program a 6 week Olympic Lifting Series that will focus on the Snatch and Clean & Jerk with strength work still periodized in the daily workouts.

CrossFit Workouts will be posted on CFCC website...supplement WODS into your training schedule 2-3 times a week if applicable.

How strong do you need to be?  Well you saw the beasts out their in the Sport of CrossFit...but how strong do YOU need to be to be competitive? Here are some strength base "ranges" I believe are essential for a CrossFit athlete to be competitive nationally....

MEN

Back Squat: 405-435lb
Dead-Lift: 455-500lb
Front Squat: 335-375lb
Press: 150-175lb

WOMEN

Back Squat: 215-255lb
Dead-Lift: 270-315lb
Front Squat: 195-225lb
Press: 115-135lb

Some of you might be in these ranges and some of you may not....how do you get there?
First can you do this...?

Back Squat 2 x BWT
Fr. Squat 1.5 x BWT
Dead-Lift 2.5 x BWT

**ladies if your under 145lb subtract .5 from each

If not that is where you are headed....towards those numbers.  More to come...

Any questions please ask.

Day Two

Starting off with Dead Lifts and bOX jUMPS!
21-15-9
DEAD-LIFT #275/ 185
BOX JUMPS 30/24"

Boone and I paired up for this battle as each of us had to complete the series for a total combined time.

Daniel "Boone" Bishoff started us off with a grueling 21 Dead-lifts @ 275lb and Box Jumps@ 30"...when he headed back to the bar for his "15's" I could only watch as he wrenched each rep up to extension...fighting to maintain a pace. Back to the box for 15 box Jumps....pain was all over Boone's face...but he didn't stop.  Back tot he bar for 9's..at this point there were a few girls beginning their first set of dead-lifts....I was SCREAMING at Boone to stay with it!!!  ....he did fighting each rep with a gut wrenching pull....I was pacing like wild cat...waiting to be released....Boone just had to get 9 more box jumps...on his final rep he lunged towards me in an attempt to run "tagging me in"....

I ripped the 45lb plates off each side of the bar to make it 185lbs and then grabbed bar a ripped out 21 unbroken reps in the Dead-Lift knowing we needed to make ground...then 21 box jumps...as I came off the box to start the 15's...I smiled inside knowing what I was about to get myself into...grabbing the bar I began my first 5 reps (yep bring on the pain)....3 sets of 5 and i was back to the box...one more set of 9's and I could hear Boone and my team screaming at me...as I ripped each rep up I knew I was closer to being done...I did everything I could to not stop...back to the box and done! ...

WOD 4

250 Chest to Bar Pull ups

250 KBS 1.5/1pd

250 Double Unders
250 OHS #95/65

Our second workout of the day consisted of Jaren, Kathryn, Erin and Dan....together as a team they had to complete all reps of each exercise before moving to the next....team with the fastest completion time wins!  We were sitting 17th after WOD#3...we had to have the performance of our life to move into the very competitive field of the top 10 teams... and everyone knew it.  Most teams would have gone through the motions not expecting to move up...but our team WAS expecting to move up!
Transition was EVERYTHING...only one team member could work at a time so making sure the next athlete was ready was key!  3-2-1 GO! Our team put together strong and fast sets of CTB Pull ups...with each athlete calling out their last rep so the next athlete could jump on the bar...the efficiency was amazing! Jaren made the CTB look easy putting together sets of 20 and 15 right off the start...Erin was worried about her CTB technique but she looked strogn along with Kathryn.
We were in 4th coming off the Pull ups and it was onto Kettlebell Swings....now for those of you who know what a kettlebell swing is in CrossFit you know the Kettle bell must finish over your head...but this weekend not only did it have to finish over your head... it had to be standing straight up vertically...perfectly....any slight ...I mean slight forward progression with the bell you were no rep'd.  This standard killed people weekend!  Before the event I showed the team a quick pull and punch technique to help keep the kettle bell vertical....I was nervous to change anything so soon..but it worked  Erin nailed it...when it was here turn she punched that Kettle bell up fast and furious...it was insane!!  Jaren, Kathryn and Dan followed working the bell as fast as they could...again awesome transitions and communication within the team....
Double Unders were next....Kathryn grabbed the rope and worked her magic...the look in her eyes was intense...Jaren was next putting together another big set of Double Unders...focusing on the horizon ( or was it Boones eyes..) to stay focused.  Dan  jumped in and nailed out a couple unbroken sets of 30 and Erin chimed in when Kathryn and Jaren were trying to recover....
After DU's we were now second place in our heat as our team made ground through the KBS and DU's unders...Starting with OHS Dan Bennion grabbed the 95lb bar and began repping it out...he was called on a coiple no reps but it didn't phase him at all...he ekpt working...Jaren was next.  You could only have one bar on the platform ...so once the boys were done they grabbed their bar and the girls pulled their 65lb bar onto the platform...Erin backed up the boys with here big set of OHS...followed by kathryn...before they took the bar off Erin hit another set of OHS and then the boys rolled their bar on for another round....no one yet in the team division completed this workout in the 30minute time cap and with 3 minutes left we were at 187 reps in the overhead squat....Dan Bennion was back on the bar...focusing on his boys in the stands to give him the energy to keep going....the team was fighting every second working to failure to try and finish the reps...Team MBS just finished with 30sec remaining Erin grabbed the bar and didn't let go until the time was up...we had completed 236 reps!! 14 away form finishing...but beating out alot of teams that were ahead of us and unable to finsh their OHS as well but at a greater deficit... It was awesome to watch....there is no quit in Black Sheep!

All said and done we finished 15th in the 2011 SouthWest Region!
It was a great experience......

Day One

WOD 1: (Boone, Jaren, Erin, Kathryn)

750m Row  x 4
50 HSPU
750m Row x 4

Completed in 25:26

Highlights... (more pic's to come)

Jaren Scott lead the Back sheep into WOD 1 with the 750m row....the rest of the team followed... Erin, Kathryn and our "anchor rower" Boone.  Once all members competed a 750m row they then had to complete 50 HSPU...in their "rowing order" each member threw their bodies against the wall and attempted as many hspu as possible. Jaren opened up with 14 competed hspu....Erin hit 6-7 hspu...then Kathryn nailed 8 reps... Boone completed 12 reps, leaving 8 reps to complete...Jaren went back up and completed 7 (thinking that was all they needed...but the judge said they needed one more) Erin finished off the final hspu and the team headed back to the rower!! ....The Black Sheep attacked the final row...it was awesome to watch....the team was sitting 6th spot and slowly started catching other teams in their heat....Boone was the man at the end holding a solid 1:34 pace and finishing our team 3rd in our heat!

WOD #2: (Robin Lyons & Dan Bennion)
Thruster Ladder

This work out was FUN once you stopped thinking about all the ways you could F-Up this WOD like...(drop the bar, moving your feet, throwing your bar down before your judges said so, farting loud...etc)  once i got to the 135lb bar I started to enjoy myself...each rep I started building more confidence and finished with a personal best of 155lb...almost getting 160!
Women started @ 105lb, 115lb, 125, 130,135,140,145,150,155

Dan "The Natural" Bennion did his part and moved up the ladder easily to his personal best!
Men Started @ 155lb, 165, 175, 185, 195

TRAVEL INFO

Travel Info

DEPART CEDAR CITY: Wed. June 8th 2011
ARRIVE DENVER: 9-10 hours later!

Thursday: June 9th 2011
Team Lunch & Shake out ---TBA 12pm-ish
Check out Venue together--- after lunch
Team Dinner @ 6pm; location TBA (somewhere with pizza)

Friday: June 10th 2011

Workout 1

10:30-11:10 : Team Heat 1

11:10-11:50 : Team Heat 2

11:50-12:30 : Team Heat 3

12:30-12:50 : Break

12:50-1:10 : Women Heat 1

1:10-1:30 : Women Heat 2

1:30-1:50 : Break

1:50-2:10 : Men Heat 1

2:10-2:30 : Men Heat 2

2:30-2:50 : Men Heat 3

2:50-3:10 : Men Heat 4

3:10-3:30 : Break


Workout 2

3:30-4:00 : Team Women

4:00-4:40 : Ind. Women

4:40-5:00 : Break

5:00-5:30 : Team Men

5:30-6:10 : Ind. Men

Hotel Info

All rooms are on a 6pm hold for Wednesday June 8th, if you are arriving later please call the hotel to hold with a credit card....

Jaren: reserved king bed non smoking room (wed-sat)
Boone: reserved 2 queen bed non smoking room (wed-sat)

TO CONFIRM YOU RESERVATION CALL PRIOR TO ARRIVAL w/ Credit Card #...if you need to stay an additional night (Sunday" make sure to tell the reservation people!

Quality Inn Suites Denver International Airport
phone: 303.371.5300
reservation # 64632882

Training MONDAY & TUESDAY

Hey Team... we have 2 "training days" left before we travel to Colorado!!

Mandatory team workout at 12pm...

Monday Schedule

PART 1: on your own time

1. Squat Clean Thruster 3,2,1,1 / 4min rest  (first sets are light and fast)
3. HSPU or MU's Practice 3x amrap (-2) / rest as needed..stop with 2 in the tank to avoid fatigue!
4. Chin ups 3x 10 unbroken and fast / 60sec rest


PART 2: SUU TRACK @ 12pm
Run 400m @ 80%
rest 2min
Run 400m @ 90%
rest 2min
Run 400m @ 95%

_________________________________________________________

Tuesday Schedule @ 12pm @ CFCC

1. TnG Dead-Lift 3x3 heavy / 3min
2. Press 3,2,1/3min
3. Toes to Bar 3x12 /2min
+
    3 Rounds @ Game Pace
    15 KBS 1.5 / 1pd (work on breathing with kettlebell)
    20 Double Unders AFAP

Training Day

Warm up: 400m Jog + ( 20 D.U AFAP /30sec rest x 3 )
Skill: Complete 20 Muscle ups (jump to rings) OR 20 HSPU (game standards)
+
1. 2 Front Squats @ 80% + 5 Explosive Sq. Jumps x 5 / 3min rest
2. Power Clean Build to a 1RM; rest as needed
+
3. 400m Run @ 90% / rest 5min x 3

Training Day

PART 1: AM or PM

10min Zone 1 Run
+
1min @ 90%
1min Walk fast stride x 5
+
10min Zone 1 Run


PART 2: 12pm Team Workout

1. Build to a tough 2RM in Dead-lift (EVERYONE)

2. (BOONE and ROBIN)
    5 sets @ Game Pace
    10 Dead-Lift #315/205
    10 Box Jump 30/24"
    walk active rest 5 min

2. (JAREN, DAN, ERIN, KATHRYN)
  5 sets
 1 Squat Snatch + 9 OHS unbroken  #115/75
 15 GHD Sit up
 30  Double unders unbroken
  rest walk 5 min