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
Friday, February 11, 2011
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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