Training Day Double

Part 1:

Warm up: Amrap 30sec of double unders; rest 30sec x 5

1. Snatch Grip Dead-lift  @ 4011; 8x 2 @ 60% of 1RM DL/ rest 3min
+
CFCC WOD

4-6 hours

PART 2:
Swim 20min recovery zone 1

Updates and Review

Ok....I hope everyone has a since of how this online competition works. Some of you have had a long week hitting the workout twice....and by doing that some of you can see how training and recovery can be hindered. For simplicity and mental health :-) I would like to see everyone compete on Saturday...together.  I know 6 Weeks is a long time to commit every weekend BUT we all have been training REALLY hard for this moment and we should do our best to make it a priority.  With that being said, I understand life and things come up...we can be flexible if we have to.

 If you haven't heard yet...CrossFit HQ is basically re-duing week one by extending WOD#1 dead-line to next Sunday 27th.  This means WOD #2 won't be released until March 29th. AND YES, that means our workout this coming Saturday will be WOD #1 AGAIN. This is an opportunity for everyone re-assess  and fine tune their performance to improve scores.  This includes improvement in technique and energy management though out the WOD.

Schedule for this Week for everyone:
Monday: Strength + Ana Power +recovery
Tues: Ana Power  + Supplement Work
Wed. Intervals Lactate work
Thurs: easy recovery + strength work
Fri: off
Sat: .com wod#1
Sunday: aerobic power training
monday 28th: 90min recovery, ice bath, rolling...

Active Recovery

L-SITS @ ZION NATIONAL PARK...VIDEO COMING SOON!

                           
90min Walk or 45min Zone 1 jog, row, bike
10-15min ice bath
Deep Tissue Massage, Active release....


Team Discussion Saturday @ CFCC 11pm

Training Day

PART 1:

Warm up: 5 min Row + Muscle up Work for 10min

1. Split Jerk build to a 1RM
2A. 10 Strict Chin up x 3 / 2min rest
2B. HSPU 3 x amrap from floor / 2min
3. KBS Ladder 1-15; take only 5 breaths between each set. Focus on breath control...
4. Wt. Back Ext 3 x 8-10; 4sec down + 2sec at ext. (video below)

4-6 hours rest

PART 2:
400m Sprints @95% x 6
5min Rest b/w sets...focus is on SPEED not conditioning. Try to keep all sets same time...

Training Day / Wod #1

Competing Today: Schedule TH/F/SAT- ON; OFF Sunday
Dan B
Erin B
Kat S
Jaren S
Kristen


BS Training Day for those Competing Saturday: Schedule; Th-ON, Fri-OFF, SAT .com wod
1A. Bench Press 5 x 2-3 / 3minRR
1B. Wt Chins 5 x 2-3 / 3minRR
+
2 Rounds For time #95/65
30 Squat Cleans
Row 250m
(every second counts)

Training Day / Rest Day

Black Sheep Competing Wednesday - REST DAY!

Recommended BS WOD Competing Saturday...

A. Hang Power Snatch + Snatch balance - 5 x 1.1; rest 90 sec
+
B. 4 sets  @ 90% focus on rhythm and pace
4 Clean and Jerk #135/95 ..scale if needed to keep wt. fast
8 Burpees AFAP
12 Chinups
rest 5min Walk actively

Post times, how you feel and modifications if any

Training Day For Wednesday Competitors

PART 1:

1. Back Squat 1,1,1 /4min rest
2. Unbroken Chin ups 3x15 / 2min rest
3. Double Unders 3x 25 / 60sec rest
4.  Fast Burpees 3x10 / 60sec rest

resst 4-6 hours

PART 2:
Row 500m @ 80% x 3 /2min rr

Post weights used and time on row intervals

Last week we discussed hitting the open wods  Wednesday and Saturday ...if needed. With all this being new I want everyone to remember that this is a "6 Week" process. Recovery and training still need to be a priority in order to reduce injury and de-training.  Everytiime we hit an EXTRA Open WOD it will take away from  your training progressions and recovery needed to perform at your best....add that up over six weeks ...and it doesn't sound "optimal".  This week we will run it as planned Wed/Sat....any comments ?

BS ATHLETES PLEASE CONFIRM ON DAYS THIS WEEK YOU WISH TO THROW IT DOWN....IF YOU ARE NOT COMPETING ON WEDNESDAY... DO CFCC WOD!