Nov 3 2014
Fitness and Performance Back Squats 5-5-5-5-5 Push press 5-5-5-5-5 Core work: (x3) 30 sec Hollow hold 30 sec rest 30 sec russian twist 30 sec rest Sport Monday 2-a-day WOD #1 HBBS 5 sets of 2 @85% Push press 5 sets of 3 @80% Snatch pulls 3 sets of 3 @95% WOD #2 5 min AMRAP 30 wall balls 30 burpees 30 wall balls 20 burpees 30 wall balls 10 burpees Rest 5 minutes For time: 12-9-6 OHS 135/85 CTB Pull ups Rest 5 minutes 5 min AMRAP (start where you left off) 30 wall balls 30 burpees 30 wall balls 20 burpees 30 wall balls 10 burpees Compare to Feb.15.2014
Nov 1 2014
Programming for November 2014: Fitness The “Look good naked” program from October required isolation techniques and tempo training to increase strength and stability in specific areas. November will continue with isolation exercises and increase BB work specifically the Squat, Press, DL and Bench. Also some shorter CrossFit Metcons layered on top. Performance We will start to increase the strength priority here specifically the BB lifts, and play around a bit with the speed lifts. Also kick up a notch with the CrossFit training with some repeats and Bench mark WODs. Sport The CrossFit open is fast approaching. We will start increasing the number of MetCons during this cycle. Strength is priority: We will complete our Olympic lifting strength cycle, deload 1 week then… start a 6 week squat cycle. Oh yeah and a whole bunch of CrossFit training. Also we will start 2-a-days on Mondays and Fridays. FINAL THOUGHT: CrossFit…
Oct 31 2014
Fitness and Performance EMOM x 6 sets min 1) 5 bench press @65% min 2) 10 burpees min 3) Strict supinated CTB pull up x 3-5 min 4) 10 wall balls Sport CrossFit.com Hero WOD Oct.29.2014 Ned 7 rounds for time of: 11 body-weight back squats 1,000-meter row Special Agent Nathan “Ned” Schuldheiss, 27, of Newport, Rhode Island, a civilian assigned to the Air Force Office of Special Investigations, Detachment 204 Offutt Air Force Base, Nebraska, died Nov. 1, 2007 near Balad Air Base, Iraq, of wounds sustained from an improvised-explosive device that struck his vehicle. Schuldheiss is survived by his father, retired Lt. Col. Jeff Schuldheiss; mother, Sarah Conlan; stepfather, Kris Mills; and sister, Erin Dreeszen.
Oct 30 2014
Fitness Teams of 2, 5 rounds each for time 500 m row 30 sit ups Both working at the same time, only one rower and one sit up station per team Performance Teams of 2, 5 rounds each for time 500 m row 20 T2B Both working at the same time, only one rower per team Sport WOD Throwndown WOD#3 3 RFT 20 box jumps 24/20 30 KB swings 24/16 40 DU