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| Dan Bennion |
Open Sectionals WOD 11.3
5 MINUTE AMRAP
Sq Clean 165lb/110lb
Jerk 165lb/110lb
Friday, April 8, 2011
SATURDAY
Open Sectionals WOD 11.3
5 MINUTE AMRAP
Sq Clean 165lb/110lb
Jerk 165lb/110lb
Thursday, April 7, 2011
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
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| 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
Wednesday, April 6, 2011
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!
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!
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| E.B |
Tuesday, April 5, 2011
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
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
Sunday, April 3, 2011
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
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
Saturday, April 2, 2011
WOD #2
15min AMRAP
9 Dead-lifts 155/100lb
12 Push ups - hands release at bottom
15 Box Jumps 24/20"
9 Dead-lifts 155/100lb
12 Push ups - hands release at bottom
15 Box Jumps 24/20"
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| Keep on Truckin' ! |
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