END OF SECTIONALS UFC PARTY

GO... G-S-P!!

Saturday, April 30th UFC Night at Julie & Robin's
(pay-per-view donations welcome but not required)

Starting at 6:00pm - until Fights are over!

Dinner Menu:
BBQ Chicken and Home-made baked Mac and Cheese
Bring a side dish of your choice...
Water and Diet Soda on site and BEER for a selected few :-)

Directions: 268 East Altamira (about 500 South, directly east of Smiths) Call if you are lost...

Please RSVP me with a text or post!! Guests are welcome...

P.S- Friday is a REST DAY

Training Day

SAT: 9am 11.6 will begin FINAL SMACK DOWN

AM:
Run 10min Zone 1
1min Run @ 80% effort
1min Walk x 6
Run 10min Zone 1


PM
Build to a heavy 2 rep Sq Clean (not a 2RM) 10min Cap
+
3 sets @ Game Pace of...
6 Thrusters
6 CTB
9 Thrusters
9 CTB
Rest Walk 3- 5min

post comments

Training Day

Ok, this week this will bethe schedule for 11.6 WOD

• Wednesday starting @12pm
• Saturday Starting @ 9am

If none of these times work for you call or txt me >>>and possibly set something up.
After the WOD on SaturdayI will be making a few announcements about where we go from here!

Training AM for those not competing Wednesday...

5min Row easy pace...last 10sec of each minute 100% effort
+
5 sets...
6 Push jerk heavy touch and go
9 KBS 2pd/1.5pd
12 CTB
rest walk 3min
+
30sec amrap Double unders
30sec of breathing only..keep feet planted
x6

Post wt used and time in intervals...also recovery on double under...did you do deep/long breaths or shallow / fast etc..

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

Training Day

AM: Open Sectional 11.5

20min AMRAP
5 Power Cleans -145/100lbs
10 Toes to Bar
15 Wall ball shots -20/14lb

rest 6 hours...

3K Trail Run for time ( the trail shouldn't be too challenging...just off roadish)

Training Day

If you trained Monday, Tuesday &Wednesday... do PM work ONLY!

AM
Warm up: 500m Row + General 2

1min AMRAP Double Unders x 5
+
Front Squat - build to a tough 2RM in 10min
+
3 rounds game pace if you haven't already of ...
WOD 11.5 (5PC+10TTB+15WB)



PM
30min Zone 1 Swim or Run

Tester / Rest REcovery

Every Rep Counts! ..leave no bar un-lifted, no toes untouched and no ball un-thrown...

AM
10min AMRAP of WOD 11.5
get a feel on pacing and work on breathing control


PM
30min Zone 1 Run (HR 135-140)
ice bath 10min / mobility /stretching

post comments on WOD 11.5...and potential strategy

Training @ CFCC 8am -9:30 and  SUU @ 10am-11am...text Dan about coming in later.
If you want to do the full Wod for score please contact me ASAP!