March 2 2015
March programming is focused on maintaining strength and conditioning during the Open 2015 without taxing the body in a major way. Here is our general weekly breakdown: Monday = gymnastics, Tuesday = intervals, Wednesday = strength, Thursday = longer conditioning or rest, Friday = Open practice WOD Saturday = Open WOD community day. Fitness 3 sets: Ring Pull ups x 5-8 Russian step ups x 6-8 each leg Plank hold x 45 seconds EMOM x 15 minute one = OHS with pause @bottom(5 sec) x 3- 5 minute two = Diamond push ups x 5-8 minute three = Mt. Climbers x 20 Performance and Sport 3 sets NFT 10 Box jumps 8 Pistols 6 Push ups 5-4-3-2-1 Back Squats @ Body weight Strict HSPU 15 minutes Flush to be discussed in class
Feb 28 2015 – 15.1 Event
All levels Today is the day!! Heat schedule: Heat 1 = 10:15 Heat 2 = 10:40 Heat 3 = 11:05 Heat 4 = 11:30 High fives and social time after heats CrossFit Open 15.1 9 minute AMRAP 15 T2B 10 Dead lifts 115/75 5 Snatch 115/75 15.1 a In 6 minutes Establish 1 RM Clean and Jerk
Feb 27 2015 – 15.1 scaled and prep
Fitness 15 minutes Work up to heavy 5RM Dead lift 12 minute AMRAP 15 V sits 10 Dead lifts @60% of today’s # 5 Burpees over bar Performance 15.1 9 minute AMRAP 15 T2B 10 Dead lifts 115/75 5 Snatch 115/15 15.1 a in 6 minutes establish 1 RM Clean and Jerk Sport 15.1 movement testing, pacing and planning 10 minutes Build up to 70% Clean and Jerk (starting weight for 15.1 a) Create a plan for your 3-4 attempts tomorrow 70%-80%-90%-(90%+??) Have your numbers and weights laid out in a logical manner, close to you. 1 round @ lower heart rate 15 T2B 10 Dead lifts 115/75 5 Snatch 115/75 This is to feel out pacing and determine length of time of each round – attrition = goal performance 2-3 rounds 4 T2B 3 Dead lifts 115/75 2 Snatch 115/75 1 Clean and Jerk @80% Rest 3 minutes…
Feb 26 2015 – Active recovery
Fitness Active recovery WOD 30 minutes Keep the intensity lower today 400 m row @20-22 SPM working on proper slide and timing 250 m jog @talking pace Bear crawl x 1 length Crab walk x 1 length Frogger x 1 length 2 minutes of goat practice, movements reps and set will be discussed in class Performance and Sport Active Recovery: 30-60 minutes of light effort movement @talking pace Choose today’s WOD or Rowing, Walking, Swimming, Biking Mobility: 10 – 15 minutes addressing your individual needs 10 – 15 minutes based on the 15.1 movements Mental Preparation: Today is the first Thursday of five that is sure to be stressful and exciting. 5-10 minutes visualizing moving through the workout with virtuosity. 5-10 minutes of calm meditative practice