12/31/2014
A. Clean & Jerk - 1 rep every 45 seconds x 7:30 mintues @ 70%
+
21-15-9
Clean & Jerk 95/65
Calorie Row
HSPU
+
21-15-9
Clean & Jerk 95/65
Calorie Row
HSPU
12/30/2014
A. Front Squat - 3 x 5 @ 75% rest 2 minutes
+
3 sets:
15/10 calories Assault Bike
10 KB Swings 70/53 *UB*
15 Burpees
10 KB Swings 70/53 *UB*
15/10 calories Assault Bike
rest 5 minutes
+
3 sets:
15/10 calories Assault Bike
10 KB Swings 70/53 *UB*
15 Burpees
10 KB Swings 70/53 *UB*
15/10 calories Assault Bike
rest 5 minutes
12/29/2014
DELOAD WEEK
A. Snatch - Every 30 seconds 1 rep @ 70% x 5 minutes
+
3 sets:
Row 500m (20 seconds off PR pace)
15 Thrusters *UB* 95/65
15 Chest 2 Bar Pull-Ups
15 Toes to Bar
Row 500m (20 seconds off PR pace)
rest 5 minutes
+
3 sets:
Row 500m (20 seconds off PR pace)
15 Thrusters *UB* 95/65
15 Chest 2 Bar Pull-Ups
15 Toes to Bar
Row 500m (20 seconds off PR pace)
rest 5 minutes
12/27/2014
Hope you all had a wonderful Christmas. I know a ton of people are away so we will postpone team training tomorrow. I want you to go wherever is most convenient for you and we will pick back up in the new year.
Open WOD 12.5
7 minute clock:
3 Thrusters 100/65
3 C2B
6 Thrusters 100/65
6 C2B
9, 9, 12, 12, 15,15 etc.
+
Rowing Intervals (Pelham Crew Text me in AM)
Open WOD 12.5
7 minute clock:
3 Thrusters 100/65
3 C2B
6 Thrusters 100/65
6 C2B
9, 9, 12, 12, 15,15 etc.
+
Rowing Intervals (Pelham Crew Text me in AM)
12/26/2014
A. Back Squat - 10 x 2 @ 75% rest 30 seconds between sets
B. Push Press - 10 x 2 @ 75% rest 30 seconds between sets
+
Every 3 minutes x 18 minutes
50 Double Unders
10 Push Press TNG 115/75
8 Toes to Bar UB
B. Push Press - 10 x 2 @ 75% rest 30 seconds between sets
+
Every 3 minutes x 18 minutes
50 Double Unders
10 Push Press TNG 115/75
8 Toes to Bar UB
12/24/2014
A. 3 sets:
Tall Jerk x 3 reps (5% heavier than last week)
B. Clean & Jerk
8-10 singles @ 80%
+
For time:
40 Wall Ball Shots 20/14
30 Box Jump Overs (30/24)
9 Muscle Ups
30 Wall Ball Shots 20/14
20 Box Jumps Overs (30/24)
7 Muscle Ups
20 Wall Ball Shots 20/14
10 Box Jumps Overs 30/24
5 Muscle Ups
*sub for muscle ups 15/15, 12/12/, 9/9 c2b + ring dip*
Tall Jerk x 3 reps (5% heavier than last week)
B. Clean & Jerk
8-10 singles @ 80%
+
For time:
40 Wall Ball Shots 20/14
30 Box Jump Overs (30/24)
9 Muscle Ups
30 Wall Ball Shots 20/14
20 Box Jumps Overs (30/24)
7 Muscle Ups
20 Wall Ball Shots 20/14
10 Box Jumps Overs 30/24
5 Muscle Ups
*sub for muscle ups 15/15, 12/12/, 9/9 c2b + ring dip*
12/23/2014
A. Every 30 seconds x 10 minutes
1 1/4 Front Squat x 1 Reps @ 70-75%
B. Dead Stop Front Squat 5 reps @ 90% of Clean 1RM
+
5 sets:
5 TNG Squat Clean Thrusters 135/95
10 Burpees Over Bar
15 Calories AB
rest 5 minutes
1 1/4 Front Squat x 1 Reps @ 70-75%
B. Dead Stop Front Squat 5 reps @ 90% of Clean 1RM
+
5 sets:
5 TNG Squat Clean Thrusters 135/95
10 Burpees Over Bar
15 Calories AB
rest 5 minutes
12/22/2014
A. Snatch
10 @ 80%
+
3 sets @ 90%: (goal is all movements unbroken)
Row 350m
15 C2B Pull-Ups
15 KB Swings 70/53
50 Double Unders
12 Toes to Bar
15 OHS 115/75
Row 350m
9 HSPU (strict)
15 Push Jerk 115/75
rest 5 minutes
10 @ 80%
+
3 sets @ 90%: (goal is all movements unbroken)
Row 350m
15 C2B Pull-Ups
15 KB Swings 70/53
50 Double Unders
12 Toes to Bar
15 OHS 115/75
Row 350m
9 HSPU (strict)
15 Push Jerk 115/75
rest 5 minutes
12/20/2014
Open WOD 14.4
14 minute clock:
60 calorie row
50 toes to bar
40 wall ball shots 20/14
30 power cleans 135/95
20 muscle ups
rest 30-60 minutes
Assault Bike Intervals TBA @ Training
14 minute clock:
60 calorie row
50 toes to bar
40 wall ball shots 20/14
30 power cleans 135/95
20 muscle ups
rest 30-60 minutes
Assault Bike Intervals TBA @ Training
12/19/2014
A. Back Squat - 10 x 2 @ 55% Bar Weight (against band tension)
rest 30 seconds between sets
B. Push Press - 8 x 3 @ 50% Bar Weight (against band tension)
rest 30 seconds between sets
+
30 seconds Front Squats 95/65
30 seconds Burpee Over Bar
30 seconds Box Jump Overs 20"
rest 5 minutes x 5
rest 30 seconds between sets
B. Push Press - 8 x 3 @ 50% Bar Weight (against band tension)
rest 30 seconds between sets
+
30 seconds Front Squats 95/65
30 seconds Burpee Over Bar
30 seconds Box Jump Overs 20"
rest 5 minutes x 5
12/18/2014
A. 3 sets:
Tall Jerk x 3 reps (5% heavier than last week)
B. Clean & Jerk
4 singles @ 75%
4 singles @ 80%
4 singles @ 85%
+
4 rounds:
36 calorie row
9 push jerks 185/125
Tall Jerk x 3 reps (5% heavier than last week)
B. Clean & Jerk
4 singles @ 75%
4 singles @ 80%
4 singles @ 85%
+
4 rounds:
36 calorie row
9 push jerks 185/125
12/17/2014
30 minutes - swim, bike, or row (choices in that order of my preference for recovery) @ easy pace
+
30 minutes Mobility on trouble areas
+
30 minutes Mobility on trouble areas
12/16/2014
A. Every 30 seconds x 10 minutes
1 1/4 Front Squat x 1 Rep @ 65-70% of 1RM
B. Dead Stop Front Squat 3-5 reps @ 85% of 1RM Clean
*make sure you're well below parallel to start*
+
30/20 Calories on Assault Bike
20 Burpees (jump to 45# plate)
10 Thrusters UB AHAP
rest 8 minutes x 3
*all at 100%*
*for the thrusters look to be at or above 135/95*
*Pelham sub 400m Sprint for Assault Bike*
1 1/4 Front Squat x 1 Rep @ 65-70% of 1RM
B. Dead Stop Front Squat 3-5 reps @ 85% of 1RM Clean
*make sure you're well below parallel to start*
+
30/20 Calories on Assault Bike
20 Burpees (jump to 45# plate)
10 Thrusters UB AHAP
rest 8 minutes x 3
*all at 100%*
*for the thrusters look to be at or above 135/95*
*Pelham sub 400m Sprint for Assault Bike*
12/15/2014
A. Snatch
4 @ 75%
4 @ 80%
4 @ 85%
+
4 rounds @ 85%:
Row 750m
20 Toes to Bar (4 sets of 5)
15 HSPU
10 Squat Snatch 115/75 (try and hit these TNG)
5 Muscle Ups
rest 5 minutes
*sub 10 c2b + 10 ring dips for muscle ups*
*for those without muscle ups practice skill for 10 minutes after WOD*
4 @ 75%
4 @ 80%
4 @ 85%
+
4 rounds @ 85%:
Row 750m
20 Toes to Bar (4 sets of 5)
15 HSPU
10 Squat Snatch 115/75 (try and hit these TNG)
5 Muscle Ups
rest 5 minutes
*sub 10 c2b + 10 ring dips for muscle ups*
*for those without muscle ups practice skill for 10 minutes after WOD*
12/13/2014
I'd like to start getting the team together to train every Saturday, one week we will do Pelham at 11am, the following week we will do White Plains at 1pm. Come January this will be mandatory. Tomorrow we will meet at Pelham and I'll be there to coach. Please comment if you can make it.
Open WOD 11.4
10 minute clock:
60 Bar Facing Burpees
30 OHS 120/90
10 Muscle Ups
rest 30-60 minutes
Row 500m @ 15 seconds of PR pace
rest 3 minutes x 6 sets
*this is not optional - IT'S GO TIME*
Open WOD 11.4
10 minute clock:
60 Bar Facing Burpees
30 OHS 120/90
10 Muscle Ups
rest 30-60 minutes
Row 500m @ 15 seconds of PR pace
rest 3 minutes x 6 sets
*this is not optional - IT'S GO TIME*
12/12/2014
A. Back Squat - 10 x 2 @ 50% Bar Weight + 20-30# Chains/Side
rest 30 seconds between sets
B. Push Press - 10 x 2 @ 50% Bar Weight (against band tension - light)
rest 30s seconds between sets
+
30 seconds KB Swings 53/35
30 seconds Burpees
30 seconds Double Unders
rest 5 minutes x 5
Squats
http://youtu.be/xK-URUjeOVk
Push Press
http://youtu.be/_35LHeKJH8k
rest 30 seconds between sets
B. Push Press - 10 x 2 @ 50% Bar Weight (against band tension - light)
rest 30s seconds between sets
+
30 seconds KB Swings 53/35
30 seconds Burpees
30 seconds Double Unders
rest 5 minutes x 5
Squats
http://youtu.be/xK-URUjeOVk
Push Press
http://youtu.be/_35LHeKJH8k
12/11/2014
A. 3 sets:
Tall Jerk x 3 reps (keep this light focus on foot work and stick landing position for jerk)
B. Clean & Jerk:
4 singles @ 70%
4 singles @ 75%
4 singles @ 80%
+
5 rounds:
5 Clean & Jerk 135/95
15 Wall Ball Shots 20/14
1 round of "Mary"
(5 HSPU, 10 Pistols Alt, 15 Pull-Ups)
Tall Jerk
http://youtu.be/48h5_Br5q_w
Tall Jerk x 3 reps (keep this light focus on foot work and stick landing position for jerk)
B. Clean & Jerk:
4 singles @ 70%
4 singles @ 75%
4 singles @ 80%
+
5 rounds:
5 Clean & Jerk 135/95
15 Wall Ball Shots 20/14
1 round of "Mary"
(5 HSPU, 10 Pistols Alt, 15 Pull-Ups)
Tall Jerk
http://youtu.be/48h5_Br5q_w
12/10/2014
30 minutes - swim, bike, or row (choices in that order of my preference for recovery) @ easy pace
+
30 minutes Mobility on trouble areas
+
30 minutes Mobility on trouble areas
12/9/2014
A. Every 30 seconds x 10 minutes
1 1/4 Front Squat x 1 rep @ 60% of 1RM (bounce out of bottom)
B. Dead Stop Front Squat 3-5 reps @ 80% of 1RM Clean
+
21 Thrusters 100/70
21 Burpees 6" Target
21/14 Calories Assault Bike
rest 8 minutes x 3 sets
*all at 100%*
Front Squat - 1 1/4
http://youtu.be/mUsVac4711I
Dead Stop Front Squat
http://youtu.be/YGFY9e5Z0lM
1 1/4 Front Squat x 1 rep @ 60% of 1RM (bounce out of bottom)
B. Dead Stop Front Squat 3-5 reps @ 80% of 1RM Clean
+
21 Thrusters 100/70
21 Burpees 6" Target
21/14 Calories Assault Bike
rest 8 minutes x 3 sets
*all at 100%*
Front Squat - 1 1/4
http://youtu.be/mUsVac4711I
Dead Stop Front Squat
http://youtu.be/YGFY9e5Z0lM
12/8/2014
Phase 3 - NOW TO THE OPEN
Hey guys -
So it's now buckle down time. We have a few more months until the opens, and with all the format changes it's going to be harder than ever to qualify. That being said we really need to buckle down. I still truly believe we have a legitimate shot of qualifying a team even though it's only top 15 - that's how highly I think of our athletes at CFW. If you no longer believe we have a chance of making it I'd suggest you go back to doing class workout and don't waste excess time with all the hard training that is to come because the people who still believe can do without the negativity. I hate to be so blunt but that's how I feel. We need a positive training environment like we've had to this point to continue to get us through this last push. In the coming months I'd like to offer myself up as well as some of our expert coaches here to help fine tune your overall conditioning, movement efficiency, weightlifting technique, gymnastics movements, as well as nutritional needs. We have everything needed on-site and although there are subject matter experts elsewhere in Westchester and New York, I promise you when it comes to practical application of how these areas of fitness pertain to CrossFit and competition in general no one is better than us - please utilize our staff as a resource. I'm pretty much open to helping coach you guys any Saturday afternoon with specific things that anyone or everyone needs help on. Just let me know and I'll do the best I can to make myself available. The 8pm at night is not ideal for me because my mind is not fresh, and you'll get my half ass coaches eye. In this next phase we will begin doing a lot more conditioning and "open" specific work. If you have any questions please contact me directly.
12/8 - you should be just about 100% hit rate with all of these reps
A. Snatch:
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
+
4 rounds @ 85%
Row 500m
20 C2B Pull-Ups (scale volume if needed)
20 Box Jump Over 20"
20 HSPU
20 Push Press 75/55
rest 5 minutes
Hey guys -
So it's now buckle down time. We have a few more months until the opens, and with all the format changes it's going to be harder than ever to qualify. That being said we really need to buckle down. I still truly believe we have a legitimate shot of qualifying a team even though it's only top 15 - that's how highly I think of our athletes at CFW. If you no longer believe we have a chance of making it I'd suggest you go back to doing class workout and don't waste excess time with all the hard training that is to come because the people who still believe can do without the negativity. I hate to be so blunt but that's how I feel. We need a positive training environment like we've had to this point to continue to get us through this last push. In the coming months I'd like to offer myself up as well as some of our expert coaches here to help fine tune your overall conditioning, movement efficiency, weightlifting technique, gymnastics movements, as well as nutritional needs. We have everything needed on-site and although there are subject matter experts elsewhere in Westchester and New York, I promise you when it comes to practical application of how these areas of fitness pertain to CrossFit and competition in general no one is better than us - please utilize our staff as a resource. I'm pretty much open to helping coach you guys any Saturday afternoon with specific things that anyone or everyone needs help on. Just let me know and I'll do the best I can to make myself available. The 8pm at night is not ideal for me because my mind is not fresh, and you'll get my half ass coaches eye. In this next phase we will begin doing a lot more conditioning and "open" specific work. If you have any questions please contact me directly.
12/8 - you should be just about 100% hit rate with all of these reps
A. Snatch:
5 reps @ 70%
5 reps @ 75%
5 reps @ 80%
+
4 rounds @ 85%
Row 500m
20 C2B Pull-Ups (scale volume if needed)
20 Box Jump Over 20"
20 HSPU
20 Push Press 75/55
rest 5 minutes
12/6/2014
Open Week
Work Moblity trouble areas 20-30 minutes per day
Work on Weaknesses 20-30 minutes per day
Keep weight *LIGHT*
Keep intensity *Moderate*
HAVE FUN
Work Moblity trouble areas 20-30 minutes per day
Work on Weaknesses 20-30 minutes per day
Keep weight *LIGHT*
Keep intensity *Moderate*
HAVE FUN
12/5/2014
Open Week
Work Moblity trouble areas 20-30 minutes per day
Work on Weaknesses 20-30 minutes per day
Keep weight *LIGHT*
Keep intensity *Moderate*
HAVE FUN
Work Moblity trouble areas 20-30 minutes per day
Work on Weaknesses 20-30 minutes per day
Keep weight *LIGHT*
Keep intensity *Moderate*
HAVE FUN
12/4/2014
Open Week
Work Moblity trouble areas 20-30 minutes per day
Work on Weaknesses 20-30 minutes per day
Keep weight *LIGHT*
Keep intensity *Moderate*
HAVE FUN
Work Moblity trouble areas 20-30 minutes per day
Work on Weaknesses 20-30 minutes per day
Keep weight *LIGHT*
Keep intensity *Moderate*
HAVE FUN
Nutrition
Custom Fit Meals wants to partner up with Team CFW and help feed us leading into the open. I think a big whole in almost everyones game including mine is not eating enough to support our training and recovery, but most importantly eating enough of the right food. If you're on board and want to learn more about this email me ASAP chris@crossfitwestchester.com as we need to setup accounts in their system. We are more than likely looking at getting large quantity of healthy organic meals at or below $10.00/meal - way less than you'd spend anywhere else. Nutrition plays a huge factor in all of this. If you're serious about your training I'll be getting an email from you later :)
12/2/2014
Open Week
Work Moblity trouble areas 20-30 minutes per day
Work on Weaknesses 20-30 minutes per day
Keep weight *LIGHT*
Keep intensity *Moderate*
HAVE FUN
Work Moblity trouble areas 20-30 minutes per day
Work on Weaknesses 20-30 minutes per day
Keep weight *LIGHT*
Keep intensity *Moderate*
HAVE FUN
12/1/2014
For the rest of this week there will be no WODs posted. This is a long DELOAD week. I would either workout with classes or do absolutely nothing. As we transition into the final phase of training I'd like you to all be fresh for this final push.
Open Week
Work Moblity trouble areas 20-30 minutes per day
Work on Weaknesses 20-30 minutes per day
Keep weight *LIGHT*
Keep intensity *Moderate*
HAVE FUN
Open Week
Work Moblity trouble areas 20-30 minutes per day
Work on Weaknesses 20-30 minutes per day
Keep weight *LIGHT*
Keep intensity *Moderate*
HAVE FUN
11/29/2014
Shaker Bottle Saturday
or
Team Throwdown at CFWP @ 11:00am
*if you're coming please comment and let me know*
or
Team Throwdown at CFWP @ 11:00am
*if you're coming please comment and let me know*
11/26/2014
Day 3
A. Push Press - 1RM
+
3 sets @ 110%:
Row 250m
15 KB Swings 70/53
25 Burpees
15 KB Swings 70/53
Row 250m
rest 12 minutes
A. Push Press - 1RM
+
3 sets @ 110%:
Row 250m
15 KB Swings 70/53
25 Burpees
15 KB Swings 70/53
Row 250m
rest 12 minutes
11/24/2014
Test Week - Day 1 (stick the volume and attack everything at 100%)
A. Snatch - 1RM
+
AMRAP 10
30 Double Unders
15 Power Snatch 75/55
A. Snatch - 1RM
+
AMRAP 10
30 Double Unders
15 Power Snatch 75/55
11/21/2014
A. Every 90 seconds x 12 minutes - Snatch x 1 rep 80-90%
B. every 90 seconds x 12 minutes - C&J x 1 rep 75-85%
C. Every 30 seconds x 10 minutes - Back Squat
2 reps @ 60% of Max (SPEED)
+
3 sets @ 100%
20 Thrusters UB 95/65
20 Pull-Ups UB 95/65
20 Burpees
rest 8 minutes
*goal is sub 2 mintues per round*
B. every 90 seconds x 12 minutes - C&J x 1 rep 75-85%
C. Every 30 seconds x 10 minutes - Back Squat
2 reps @ 60% of Max (SPEED)
+
3 sets @ 100%
20 Thrusters UB 95/65
20 Pull-Ups UB 95/65
20 Burpees
rest 8 minutes
*goal is sub 2 mintues per round*
11/20/2014
5 sets:
20 Wall Ball Shots
10 HSPU
20 Push Press 75/55
10 Burpee Pull-Ups
rest 3 minutes
+
Accessory Work:
A. Glute Ham Raise - 5 x 8 reps
B. Accumulate 90 seconds Chin Over Bar Pull-Up Hold
C. Accumulate 90 seconds Bottom of Dip Hold
D. Accumulate 90 seconds L-Sit Hold
20 Wall Ball Shots
10 HSPU
20 Push Press 75/55
10 Burpee Pull-Ups
rest 3 minutes
+
Accessory Work:
A. Glute Ham Raise - 5 x 8 reps
B. Accumulate 90 seconds Chin Over Bar Pull-Up Hold
C. Accumulate 90 seconds Bottom of Dip Hold
D. Accumulate 90 seconds L-Sit Hold
11/18/2014
A. Push Press 4 x 3 @ 90% rest as needed
B. Deadlift - every 2 minutes x 8 minutes
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%
+
Every 10 minutes x 40 minutes
Run 500m
15 c2b pullups
12 strict hspu
10 toes to bar
100 double unders
10 toes to bar
12 ring dips
5 muscle ups (sub 15 c2b)
*If you're not done by 8 minutes - rest until next round*
B. Deadlift - every 2 minutes x 8 minutes
6 @ 65%
4 @ 75%
2 @ 85%
1 @ 95%
+
Every 10 minutes x 40 minutes
Run 500m
15 c2b pullups
12 strict hspu
10 toes to bar
100 double unders
10 toes to bar
12 ring dips
5 muscle ups (sub 15 c2b)
*If you're not done by 8 minutes - rest until next round*
11/17/2014
A. Every 45 seconds x 18 minutes (8 reps of each)
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
*all at 75-80% of your 1-RM Snatch*
B. Every 2 minutes x 12 minutes
Clean & Jerk x 1 rep @ 85%
C. Front Squat 4 x 3 @ 90% rest as needed
D1. Back Extensions (2 second pause extended) x 10 reps *add weight*
D2. Weighted Plank Hold x 60 seconds
rest 60 seconds x 3 sets
Interval 1 (45s) – Snatch Balance x 1 rep
Interval 2 (90s) – Hang Snatch x 1 rep
Interval 3 (135s) – Snatch x 1 rep
*all at 75-80% of your 1-RM Snatch*
B. Every 2 minutes x 12 minutes
Clean & Jerk x 1 rep @ 85%
C. Front Squat 4 x 3 @ 90% rest as needed
D1. Back Extensions (2 second pause extended) x 10 reps *add weight*
D2. Weighted Plank Hold x 60 seconds
rest 60 seconds x 3 sets
11/14/2014
A. Every 90 seconds x 12 minutes - Snatch
65, 70, 75, 80, 85, 90, 90, 95 - percentages
B. Every 90 seconds x 12 minutes - C&J
65, 70, 75, 80, 85, 85, 85, 90 - percentages
C. Every 30 seconds x 10 minutes - Back Squat
2 reps @ 55% of Max (SPEED)
+
5 sets:
10 TNG C&J 135/95
30 seconds double unders
30 seconds burpees
rest 5 minutes x 5
65, 70, 75, 80, 85, 90, 90, 95 - percentages
B. Every 90 seconds x 12 minutes - C&J
65, 70, 75, 80, 85, 85, 85, 90 - percentages
C. Every 30 seconds x 10 minutes - Back Squat
2 reps @ 55% of Max (SPEED)
+
5 sets:
10 TNG C&J 135/95
30 seconds double unders
30 seconds burpees
rest 5 minutes x 5
11/13/2014
3-4 sets:
50/35 Calorie Row
25/15 Calorie AB
500m Run
Rest 5 minutes
+
Accessory Work
A. Glute Ham Raise 4 x 8 reps
B. Accumulate 75 seconds Chin Over Bar Pull-Up Hold
C. Accumulate 75 seconds Bottom of Dip Hold
D. Accumulate 75 seconds L-sit Hold
50/35 Calorie Row
25/15 Calorie AB
500m Run
Rest 5 minutes
+
Accessory Work
A. Glute Ham Raise 4 x 8 reps
B. Accumulate 75 seconds Chin Over Bar Pull-Up Hold
C. Accumulate 75 seconds Bottom of Dip Hold
D. Accumulate 75 seconds L-sit Hold
11/11/2014
A. Push Press - 4 x 4 @ 85%
B. Deadlift - every 2 minutes x 8 minutes
7 @ 60%
5 @ 70%
3 @ 80%
2 @ 90%
+
Every 10 minutes x 40 minutes
Run 500m
2 Rope Climbs (sub 15 C2B)
15 strict hspu (scale reps as needed)
15 alt. pistols
15 Hang Power Cleans 155/105
15 Burpees Over Bar
*If you're not done by the 8 minute mark each round STOP and REST until start of next round*
B. Deadlift - every 2 minutes x 8 minutes
7 @ 60%
5 @ 70%
3 @ 80%
2 @ 90%
+
Every 10 minutes x 40 minutes
Run 500m
2 Rope Climbs (sub 15 C2B)
15 strict hspu (scale reps as needed)
15 alt. pistols
15 Hang Power Cleans 155/105
15 Burpees Over Bar
*If you're not done by the 8 minute mark each round STOP and REST until start of next round*
11/10/2014
A. Every 30 seconds for 15 minutes (10 reps of each)
Interval 1: Snatch Balance
Interval 2: Hang Snatch
Interval 3: Snatch
*all at 70-75% of 1RM Snatch*
B. Clean & Jerk - 8 singles @ 80%
C. Front Squat 4 x 4 @ 85% rest 2-3 minutes
D1. Back Extensions (2 second pause extended) x 12 reps *add weight*
D2. Weighted Plank Hold x 45 seconds
rest 60 seconds x 3 sets
Optional Conditioning
30 seconds run
30 seconds jog
x 25 minutes
Interval 1: Snatch Balance
Interval 2: Hang Snatch
Interval 3: Snatch
*all at 70-75% of 1RM Snatch*
B. Clean & Jerk - 8 singles @ 80%
C. Front Squat 4 x 4 @ 85% rest 2-3 minutes
D1. Back Extensions (2 second pause extended) x 12 reps *add weight*
D2. Weighted Plank Hold x 45 seconds
rest 60 seconds x 3 sets
Optional Conditioning
30 seconds run
30 seconds jog
x 25 minutes
11/7/2014
A. Every 60 seconds x 10 minutes - Snatch
50%, 55%, 60%, 65%, 70%, 75%. 80%, 85%, 90% 90%
B. Every 60 seconds x 10 minutes - C&J
50%, 55%, 60%, 65%, 70%, 75%, 80%, 85%, 85%, 85%
C. Every 30 seconds x 10 minutes - Back Squat
2 reps @ 50% of Max (SPEED)
+
5 rounds:
5 TNG Power Snatch 125/85
7 Burpees Over Bar
25 second AB Sprint
rest 5 minutes
50%, 55%, 60%, 65%, 70%, 75%. 80%, 85%, 90% 90%
B. Every 60 seconds x 10 minutes - C&J
50%, 55%, 60%, 65%, 70%, 75%, 80%, 85%, 85%, 85%
C. Every 30 seconds x 10 minutes - Back Squat
2 reps @ 50% of Max (SPEED)
+
5 rounds:
5 TNG Power Snatch 125/85
7 Burpees Over Bar
25 second AB Sprint
rest 5 minutes
11/6/2014
AMRAP 5
5 Burpees
7 Wall Ball Shots 20/14
9 KB Swings 53/35
rest 2 minutes x 4
+
Accessory WORK
A. Glute Ham Raise 3 x 8 reps
B. Accumulate 60 seconds - Chin Over Bar Pull-Up Hold
C. Accumulate 60 seconds - Bottom of Dip Hold
D. Accumulate 60 seconds - L-Sit Hold
5 Burpees
7 Wall Ball Shots 20/14
9 KB Swings 53/35
rest 2 minutes x 4
+
Accessory WORK
A. Glute Ham Raise 3 x 8 reps
B. Accumulate 60 seconds - Chin Over Bar Pull-Up Hold
C. Accumulate 60 seconds - Bottom of Dip Hold
D. Accumulate 60 seconds - L-Sit Hold
11/4/2014
A. Push Press - 4 x 5 @ 80%
B. Deadlift - every 2 minutes x 8 minutes
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
+
3 sets @ 90%:
40/30 calories AB
30/20 calories Rower
20 C2B Pull-Ups
10 Burpee Box Jump Overs 30/24
rest 5 minutes
B. Deadlift - every 2 minutes x 8 minutes
8 @ 55%
6 @ 65%
4 @ 75%
2 @ 85%
+
3 sets @ 90%:
40/30 calories AB
30/20 calories Rower
20 C2B Pull-Ups
10 Burpee Box Jump Overs 30/24
rest 5 minutes
11/3/2014
Final 4 weeks leading into Phase 3 - I'll be adding an optional conditioning workout 3x per week.
AM (Conditioning Optional)
Running
30 seconds RUN
30 seconds JOG
x 20
A. Every 30 seconds for 15 minutes (10 reps of each)
Interval 1: Snatch Balance
Interval 2: Hang Snatch
Interval 3: Snatch
*all at 65-70% of 1RM Snatch*
B. Clean & Jerk - 10 singles @ 75%
C. Front Squat 4 x 5 @ 80%
D1. Back Extensions (2 second pause extended) 3 x 15
D2. Weighted Plank Hold x 30 seconds
rest 60 seconds x 3 sets
AM (Conditioning Optional)
Running
30 seconds RUN
30 seconds JOG
x 20
A. Every 30 seconds for 15 minutes (10 reps of each)
Interval 1: Snatch Balance
Interval 2: Hang Snatch
Interval 3: Snatch
*all at 65-70% of 1RM Snatch*
B. Clean & Jerk - 10 singles @ 75%
C. Front Squat 4 x 5 @ 80%
D1. Back Extensions (2 second pause extended) 3 x 15
D2. Weighted Plank Hold x 30 seconds
rest 60 seconds x 3 sets
11/1/2014
Shaker Bottle Saturday
OR
ECC Qualifier WOD 1-3
*On a running clock*
AMRAP 5
10 Burpees Over Bar
15 Thrusters 95/65
20 C2B Pull-Ups
At the 5 minute Mark
Establish a 5RM Low Hang Squat Snatch
At the 10 minute Mark
For time:
25 OHS 135/95
75 Double Unders
25 Calorie Row
75 Double Unders
25 OHS 135/95
*We will be going in heats at CFWP starting at 1pm*
OR
ECC Qualifier WOD 1-3
*On a running clock*
AMRAP 5
10 Burpees Over Bar
15 Thrusters 95/65
20 C2B Pull-Ups
At the 5 minute Mark
Establish a 5RM Low Hang Squat Snatch
At the 10 minute Mark
For time:
25 OHS 135/95
75 Double Unders
25 Calorie Row
75 Double Unders
25 OHS 135/95
*We will be going in heats at CFWP starting at 1pm*
10/30/2014
7 sets:
10/7 calories Assault Bike
30 Double unders
15 KB Swings 53/35
10/7 calories Assault Bike
rest 3 minutes
10/7 calories Assault Bike
30 Double unders
15 KB Swings 53/35
10/7 calories Assault Bike
rest 3 minutes
10/27/2014
This is the final DELOAD week until we begin our next 4 week mini cycle leading to testing at the end of Phase 2. Then we are in the Phase 3 Push to the open. This week is all class workouts. I want you guys in and out of the gym in 60 minutes. Enjoy the company of your class mates, have fun!
A. 7 sets of:
Power Snatch x 1 + Squat Snatch x 1 rest 2 minutes
OFF 6" Blocks
+
For time:
100 calories Rower (70 for the Girls)
+
Cash Out:
Tabata - Toes to Bar
A. 7 sets of:
Power Snatch x 1 + Squat Snatch x 1 rest 2 minutes
OFF 6" Blocks
+
For time:
100 calories Rower (70 for the Girls)
+
Cash Out:
Tabata - Toes to Bar
Regionals Team Selection Process
Hey guys with the Open/Regionals right around the corner, I wanted to explain a little about how we will select a team for Regionals this year (if we make it).
Open Performance:
This is hands down the most important aspect of the selection process. If you want to be on the team you'll need to be able to perform under pressure situations. During the Open we will have all athletes interested in competing on the team sign up under CrossFit Westchester (White Plains). Based on your placement amongst the Northeast Region & world we will assign you a ranking. We won't use a custom gym leader board, but actually compare you to others in the world to see where you stand as this will be a more accurate representation of how you stack up against others outside of our small pond. The goal for athletes is to place as high as possible as we will be giving athletes a ranking from 1-10 (or however many people are interested in doing the team) with 1 being the best possible score you can have. Your score will be based on the entire open, not a week by week basis so it pays to be a generalist not a specialist. There will be separate guys and girls rankings. Once the opens are done, and we have our rankings we will move into test 2. Test 2 will be a Regionals simulation weekend. I will outsource a coach friend of mine to program a Saturday and Sunday event for anyone interested in competing. This is not debatable once I select the weekend I expect people to change their plans to make this. Unlike the open, this test will be more high skill and heavier to simulate Regionals. Your score/ranking going into this competition will be based on how you did during the 5 weeks of the open. After the weekend is done, and participants have completed the Regionals simulation weekend, the 3 men, and 4 women with the lowest total points will be selected as Team CFW. Three men, because I will take the fourth spot, and 4 women -- alternates and game day athletes will be selected based on the workouts which are released. This is the fairest way to go about selecting a team. It's not based on who I like or who I'm friends with but frankly who steps up to the fucking plate. Although we didn't place as high as I would've like at October Milford Mayhem I saw ALOT of our athletes step up to the plate which got me really fired up. I'm training like a mad man again in order to post the best possible score I can to help improve our chances of making a team. Obviously I along with everyone else knows this is a team effort so my score alone doesn't mean anything. Who else is fired up? Let's get after this shit and punch a ticket for our community.
CG
Open Performance:
This is hands down the most important aspect of the selection process. If you want to be on the team you'll need to be able to perform under pressure situations. During the Open we will have all athletes interested in competing on the team sign up under CrossFit Westchester (White Plains). Based on your placement amongst the Northeast Region & world we will assign you a ranking. We won't use a custom gym leader board, but actually compare you to others in the world to see where you stand as this will be a more accurate representation of how you stack up against others outside of our small pond. The goal for athletes is to place as high as possible as we will be giving athletes a ranking from 1-10 (or however many people are interested in doing the team) with 1 being the best possible score you can have. Your score will be based on the entire open, not a week by week basis so it pays to be a generalist not a specialist. There will be separate guys and girls rankings. Once the opens are done, and we have our rankings we will move into test 2. Test 2 will be a Regionals simulation weekend. I will outsource a coach friend of mine to program a Saturday and Sunday event for anyone interested in competing. This is not debatable once I select the weekend I expect people to change their plans to make this. Unlike the open, this test will be more high skill and heavier to simulate Regionals. Your score/ranking going into this competition will be based on how you did during the 5 weeks of the open. After the weekend is done, and participants have completed the Regionals simulation weekend, the 3 men, and 4 women with the lowest total points will be selected as Team CFW. Three men, because I will take the fourth spot, and 4 women -- alternates and game day athletes will be selected based on the workouts which are released. This is the fairest way to go about selecting a team. It's not based on who I like or who I'm friends with but frankly who steps up to the fucking plate. Although we didn't place as high as I would've like at October Milford Mayhem I saw ALOT of our athletes step up to the plate which got me really fired up. I'm training like a mad man again in order to post the best possible score I can to help improve our chances of making a team. Obviously I along with everyone else knows this is a team effort so my score alone doesn't mean anything. Who else is fired up? Let's get after this shit and punch a ticket for our community.
CG
10/24/2014
A. Snatch - 5 singles @ 90-95%
B. C&J - 5 singles @ 90-95%
C. Back Squat - 5 singles @ 91%
+
For time:
30 Squat Cleans 225/135
B. C&J - 5 singles @ 90-95%
C. Back Squat - 5 singles @ 91%
+
For time:
30 Squat Cleans 225/135
10/23/2014
6 sets:
350m Row
30 Double Unders
15 Burpees
rest 3 minutes
+
Optional Accessory Work:
A. Strict Pull-Up 3 x Max Reps rest as needed
B. Strict Push-Up 3 x Max Reps rest as needed
C. Pendlay Barbell Row 5, 5, 5, 5, 5 rest as needed
350m Row
30 Double Unders
15 Burpees
rest 3 minutes
+
Optional Accessory Work:
A. Strict Pull-Up 3 x Max Reps rest as needed
B. Strict Push-Up 3 x Max Reps rest as needed
C. Pendlay Barbell Row 5, 5, 5, 5, 5 rest as needed
10/22/2014
Rest Day
We are coming into the last couple weeks of this phase before we TEST. Than we will be hitting the conditioning really really hard. Who is still following this blog anyway? Please comment here.
We are coming into the last couple weeks of this phase before we TEST. Than we will be hitting the conditioning really really hard. Who is still following this blog anyway? Please comment here.
10/21/2014
A. Push Press 4 x 3 @ 87% rest 2:30
B. Deadlift Every 2 minutes x 8 minutes
8 @ 55%
6 @ 70%
4 @ 85%
2 @ 90-95%
+
3 sets:
Run 500m
40 UB Wall Ball Shots
30 Toes to Bar (10 quick sets of 3)
20 Burpee Pull-Ups (Jump to a High Pull-Up Station)
rest 1:1
B. Deadlift Every 2 minutes x 8 minutes
8 @ 55%
6 @ 70%
4 @ 85%
2 @ 90-95%
+
3 sets:
Run 500m
40 UB Wall Ball Shots
30 Toes to Bar (10 quick sets of 3)
20 Burpee Pull-Ups (Jump to a High Pull-Up Station)
rest 1:1
10/20/2014
A. Snatch - 1 Rep EMOM x 12 - 80-85%
B. C&J - 1 Rep EMOM x 12 - 80-85%
C. Front Squat 4 x 3 @ 87% rest 3 minutes
D. Reverse Hypers 3 x 10 reps rest 60 seconds
E. X-Band Walk 3 x 40 reps in each direction
F. Back Extensions 3 x 10 @ 2013 (add weight to last week)
B. C&J - 1 Rep EMOM x 12 - 80-85%
C. Front Squat 4 x 3 @ 87% rest 3 minutes
D. Reverse Hypers 3 x 10 reps rest 60 seconds
E. X-Band Walk 3 x 40 reps in each direction
F. Back Extensions 3 x 10 @ 2013 (add weight to last week)
10/17/2014
A. Every 90 seconds x 12 minutes (8 sets)
Snatch x 1 rep (build accross each set)
B. Every 90 seconds x 12 minutes (8 sets)
C&J x 1 rep (build accross each set)
C. Back Squat 5 x 2 @ 89% rest as needed
+
AMRAP 5
5 Power Cleans 205/134
10 Burpees Over Bar
20 Double Unders
- rest 10 minutes -
AMRAP 5
1 Power Clean 195/125
1 Thrusters 195/125
1 S20 195/125
Snatch x 1 rep (build accross each set)
B. Every 90 seconds x 12 minutes (8 sets)
C&J x 1 rep (build accross each set)
C. Back Squat 5 x 2 @ 89% rest as needed
+
AMRAP 5
5 Power Cleans 205/134
10 Burpees Over Bar
20 Double Unders
- rest 10 minutes -
AMRAP 5
1 Power Clean 195/125
1 Thrusters 195/125
1 S20 195/125
10/16/2014
10 sets:
7 calories AB
7 Burpee Box Jumps Overs 24/20
rest 2 minutes
+
Optional Accessory Work:
A. Strict Weighted Pull-Up 3 x 4 rest as needed
B. Strict Weighted Dips 3 x 8 rest as needed
C. 3 x 6 DB Row/arm rest as needed
D. 150x tricep band pushdown
7 calories AB
7 Burpee Box Jumps Overs 24/20
rest 2 minutes
+
Optional Accessory Work:
A. Strict Weighted Pull-Up 3 x 4 rest as needed
B. Strict Weighted Dips 3 x 8 rest as needed
C. 3 x 6 DB Row/arm rest as needed
D. 150x tricep band pushdown
10/14/2014
A. Push Press 4 x 4 @ 82% rest 2:30
B. Deadlift Every 2 minutes x 8 minutes
8 reps @ 55%
6 reps @ 65%
4 reps @ 75%
2 reps @ 85%
+
3 sets @ 85%
Row 500m
20 Wall Ball Shots 30/20
5-7 Muscle Ups
20 Burpees
5-7 Muscle Ups
100 Double Unders
rest 5 minutes
*sub 10 C2B + 10 Ring dips for each set of M-Ups*
B. Deadlift Every 2 minutes x 8 minutes
8 reps @ 55%
6 reps @ 65%
4 reps @ 75%
2 reps @ 85%
+
3 sets @ 85%
Row 500m
20 Wall Ball Shots 30/20
5-7 Muscle Ups
20 Burpees
5-7 Muscle Ups
100 Double Unders
rest 5 minutes
*sub 10 C2B + 10 Ring dips for each set of M-Ups*
10/13/2014
A. Snatch
5 singles @ 75%
10 singles @ 80%
B. C&J
5 singles @ 75%
10 singles @ 80%
C. Front Squat
4 x 4 @ 82% rest 2:30 minutes
D. Reverse Hypers 3 x 15 reps rest 60 seconds (add weight)
E. X-Band Walk - 3 x 30 reps in each direction
F. Back Extension - 3 x 10 @ 2013
*starting at bottom position*
*1 second up, 3 second pause at extension, 2 seconds to lower to start*
5 singles @ 75%
10 singles @ 80%
B. C&J
5 singles @ 75%
10 singles @ 80%
C. Front Squat
4 x 4 @ 82% rest 2:30 minutes
D. Reverse Hypers 3 x 15 reps rest 60 seconds (add weight)
E. X-Band Walk - 3 x 30 reps in each direction
F. Back Extension - 3 x 10 @ 2013
*starting at bottom position*
*1 second up, 3 second pause at extension, 2 seconds to lower to start*
10/10/2014
A. Snatch
3 singles @ 82%
2 singles @ 87%
1 single @ 92%
B. C&J
3 singles @ 82%
2 singles @ 87%
1 single @ 92%
C. Back Squat
5 x 2 @ 87% rest as needed
+
30 seconds G2O 135/95
30 seconds Burpees Over Bar
300m Sprint
rest 6 minutes x 3 sets
*the above at 100%*
3 singles @ 82%
2 singles @ 87%
1 single @ 92%
B. C&J
3 singles @ 82%
2 singles @ 87%
1 single @ 92%
C. Back Squat
5 x 2 @ 87% rest as needed
+
30 seconds G2O 135/95
30 seconds Burpees Over Bar
300m Sprint
rest 6 minutes x 3 sets
*the above at 100%*
10/9/2014
"Hell Week Flash Back"
Row 250m
rest 2 minutes
Row 500m
rest 3 minutes
Row 750m
rest 4 minutes
Row 1000m
Rest 4 minutes
Row 750m
rest 3 minutes
Row 500m
rest 2 minutes
Row 250m
*record all scores - will be retested*
+
Optional Accessory Work:
A) 3 x 6 strict pull-up against max band
B) 3 x 20 weighted push-ups
C) 3 x 8 DB Row/arm rest as needed
D) 100x tricep band pushdown (increase band tension from week 1)
Row 250m
rest 2 minutes
Row 500m
rest 3 minutes
Row 750m
rest 4 minutes
Row 1000m
Rest 4 minutes
Row 750m
rest 3 minutes
Row 500m
rest 2 minutes
Row 250m
*record all scores - will be retested*
+
Optional Accessory Work:
A) 3 x 6 strict pull-up against max band
B) 3 x 20 weighted push-ups
C) 3 x 8 DB Row/arm rest as needed
D) 100x tricep band pushdown (increase band tension from week 1)
10/7/2014
A. Push Press 4 x 5 @ 77% rest 2 minutes
B. Deadlift - Every 2 minutes x 8 mintues
8 reps @ 50%
6 reps @ 60%
4 reps @ 70%
2 reps @ 80%
+
3 sets @ 85%
Row 350m
20 Pull-Ups (scale up to C2B)
20 KB Swings 70/53
20 Box Jump Overs 24/20
20 HSPU
Run 500m
rest 5 minutes
*use week 1 of this cycle as a pacing gauge*
B. Deadlift - Every 2 minutes x 8 mintues
8 reps @ 50%
6 reps @ 60%
4 reps @ 70%
2 reps @ 80%
+
3 sets @ 85%
Row 350m
20 Pull-Ups (scale up to C2B)
20 KB Swings 70/53
20 Box Jump Overs 24/20
20 HSPU
Run 500m
rest 5 minutes
*use week 1 of this cycle as a pacing gauge*
10/6/2014
A. Snatch
5 singles @ 70%
5 singles @ 75%
5 Singles @ 80%
B. C&J
5 singles @ 70%
5 singles @ 75%
5 singles @ 80%
C. Front Squat
4 x 5 @ 77% rest 2:30 minutes
D. Reverse Hypers - 3 x 20 reps rest 60 seconds
E. X-Band Walk - 3 x 20 steps each direction
F. Gluten Free V3.0 Routine
Gluten Free
http://youtu.be/tLuJMen-epE
Xband Walk
http://youtu.be/0PHk5ePgzak
5 singles @ 70%
5 singles @ 75%
5 Singles @ 80%
B. C&J
5 singles @ 70%
5 singles @ 75%
5 singles @ 80%
C. Front Squat
4 x 5 @ 77% rest 2:30 minutes
D. Reverse Hypers - 3 x 20 reps rest 60 seconds
E. X-Band Walk - 3 x 20 steps each direction
F. Gluten Free V3.0 Routine
Gluten Free
http://youtu.be/tLuJMen-epE
Xband Walk
http://youtu.be/0PHk5ePgzak
10/3/2014
CFW Class WOD
A. 5 sets of:
Clean Grip DL x 3 + Clean Pull x 1 + Power Clean x 1 + Squat Clean x 1 rest 2 minutes
*OFF 6" Blocks*
+
5 rounds:
5 Hang Power Clean & Jerk 95/65
10 Push-Ups
15 Toes to Bar
A. 5 sets of:
Clean Grip DL x 3 + Clean Pull x 1 + Power Clean x 1 + Squat Clean x 1 rest 2 minutes
*OFF 6" Blocks*
+
5 rounds:
5 Hang Power Clean & Jerk 95/65
10 Push-Ups
15 Toes to Bar
9/30/2014
A. Push Press 3 x 5 @ 60-65% rest 2 minutes
B. Deadlift 3 x 5 @ 60-65% rest 2 minutes
+
CFW Class WOD:
Run 300m
21 Strict Press 95/65
rest 2 minutes
Run 300m
18 Strict Press 95/65
rest 2 minutes
Run 300m
15 Strict Press 95/65
*every time you break 200m run penalty*
B. Deadlift 3 x 5 @ 60-65% rest 2 minutes
+
CFW Class WOD:
Run 300m
21 Strict Press 95/65
rest 2 minutes
Run 300m
18 Strict Press 95/65
rest 2 minutes
Run 300m
15 Strict Press 95/65
*every time you break 200m run penalty*
9/29/2014
DELOAD WEEK - if one thing needs to be prioritized this week it's fun. Try and stay and do the class conditioning workouts. If you can only choose one or the other, do class.
A. Snatch x 1 rep EMOM x 8 @ 60-65%
B. Clean & Jerk x 1 rep EMOM x 8 @ 60-65%
C. Front Squat 3 x 5 @ 65% rest 2 minutes
+
CFW Class WOD
3 rounds:
20 Box Jumps 24/20
15 Burpees
A. Snatch x 1 rep EMOM x 8 @ 60-65%
B. Clean & Jerk x 1 rep EMOM x 8 @ 60-65%
C. Front Squat 3 x 5 @ 65% rest 2 minutes
+
CFW Class WOD
3 rounds:
20 Box Jumps 24/20
15 Burpees
9/26/2014
A. Snatch
3 singles @ 85%
2 singles @ 90%
1 single @ 95%
B. C&J
3 singles @ 85%
2 singles @ 90%
1 singles @ 95%
C. Back Squat - 5 x 2 @ 91%
+
5 sets:
7 TNG Hang Squat Snatch 115/75
10 Burpees
20 Second AB Sprint
rest 5 minutes x 5
Or
Beast of the East Competitors REST
3 singles @ 85%
2 singles @ 90%
1 single @ 95%
B. C&J
3 singles @ 85%
2 singles @ 90%
1 singles @ 95%
C. Back Squat - 5 x 2 @ 91%
+
5 sets:
7 TNG Hang Squat Snatch 115/75
10 Burpees
20 Second AB Sprint
rest 5 minutes x 5
Or
Beast of the East Competitors REST
9/25/2014
5 sets:
Row 250m
Run 500m
rest 2 minutes
*compare to 10/3/13*
Optional Accesory Work:
A) 3x Max Pull-Ups against band
B) 3x Max String Ring Dips
C) Bent Over Reverse Flys - x 200 reps (use 2.5 - 10#)
*IF YOU'RE DOING BEAST OF THE EAST SKIP THE ACCESORY WORK AND DO THE ABOVE WOD @ 75-80%)
*ALSO ADD IN 30 MINUTES OF MOBILITY WORK*
Row 250m
Run 500m
rest 2 minutes
*compare to 10/3/13*
Optional Accesory Work:
A) 3x Max Pull-Ups against band
B) 3x Max String Ring Dips
C) Bent Over Reverse Flys - x 200 reps (use 2.5 - 10#)
*IF YOU'RE DOING BEAST OF THE EAST SKIP THE ACCESORY WORK AND DO THE ABOVE WOD @ 75-80%)
*ALSO ADD IN 30 MINUTES OF MOBILITY WORK*
9/23/2014
A. Push Press 4 x 3 @ 80% rest as needed
B. Banded Deadlift 10 x 1 @ 60% of 1RM (same band as last week) rest 20 seconds
+
4 sets:
Run 500m
20 Pull-Ups
20 Wall Ball Shots 30/20
20 Box Jumps 24/20 *games standard*
20 HSPU
Row 500m
rest 5 minutes
B. Banded Deadlift 10 x 1 @ 60% of 1RM (same band as last week) rest 20 seconds
+
4 sets:
Run 500m
20 Pull-Ups
20 Wall Ball Shots 30/20
20 Box Jumps 24/20 *games standard*
20 HSPU
Row 500m
rest 5 minutes
9/22/2014
To Athletes Competing at BOTE this weekend Please follow blog EXACTLY. You will workout Monday and Tuesday as is, take wednesday off and have a special aerobic/mobility day Thursday with Friday off.
A. Snatch
5 singles @ 75%
10 singles @ 80%
B. Clean & Jerk
5 singles @ 75%
10 singles @ 80%
C. Front Squat - 4 x 3 @ 80% rest as needed
D. GH Raise - 3x Max Reps
E. Barbell Hip Bridge 3 x 12 reps - rest 60 seconds
F. Banded Leg Curls x 100 reps
Barbell Hip Bridge
http://youtu.be/ylpfCk3i-0Y
Banded Leg Curls
http://youtu.be/j_IEOwAWyJM
A. Snatch
5 singles @ 75%
10 singles @ 80%
B. Clean & Jerk
5 singles @ 75%
10 singles @ 80%
C. Front Squat - 4 x 3 @ 80% rest as needed
D. GH Raise - 3x Max Reps
E. Barbell Hip Bridge 3 x 12 reps - rest 60 seconds
F. Banded Leg Curls x 100 reps
Barbell Hip Bridge
http://youtu.be/ylpfCk3i-0Y
Banded Leg Curls
http://youtu.be/j_IEOwAWyJM
9/20/2014
"Fight Gone Bad"
3 rounds:
1 minute wall ball shots 20/14
1 minute sdhp 75/55
1 minute box jumps 20"
1 minute push press 75/55
1 minute row for calories
1 minute rest
3 rounds:
1 minute wall ball shots 20/14
1 minute sdhp 75/55
1 minute box jumps 20"
1 minute push press 75/55
1 minute row for calories
1 minute rest
9/19/2014
A. Snatch
3 singles @ 82%
2 singles @ 87%
1 single @ 92%
B. C&J
3 singles @ 82%
2 singles @ 87%
1 single @ 92%
C. Back Squat - 5 x 2 @ 88% rest as needed
+
30 seconds TNG P. Snatches 95/65
30 seconds Box Jumps 20"
30 seconds KB Swings 53/35
rest 5 minutes x 5
3 singles @ 82%
2 singles @ 87%
1 single @ 92%
B. C&J
3 singles @ 82%
2 singles @ 87%
1 single @ 92%
C. Back Squat - 5 x 2 @ 88% rest as needed
+
30 seconds TNG P. Snatches 95/65
30 seconds Box Jumps 20"
30 seconds KB Swings 53/35
rest 5 minutes x 5
9/18/2014
Run 1 mile
rest 5-10 minutes
Row 1000m
rest 5-10 minutes
AMRAP 3
AB Calories
*compare to 4/17*
Optional Accesory Work:
A) 3 x 6 strict pull-up against band (increase band tension)
B) Strict HSPU - 3 x 10 rest as needed
C) 3 x 15 *feet elevated ring row* rest as needed
D) 100 Band Pull Aparts
rest 5-10 minutes
Row 1000m
rest 5-10 minutes
AMRAP 3
AB Calories
*compare to 4/17*
Optional Accesory Work:
A) 3 x 6 strict pull-up against band (increase band tension)
B) Strict HSPU - 3 x 10 rest as needed
C) 3 x 15 *feet elevated ring row* rest as needed
D) 100 Band Pull Aparts
9/16/2014
A. Push Press 4 x 4 @ 75% rest 2 minutes
B. Banded Deadlift - 14 x 1 @ 55% of 1RM (same band as last week) rest 30 seconds
+
4 sets @ 80%
Row 500m
20 Thrusters 75/55
5 Muscle Ups (Sub 15 C2B)
20 Burpees
5 Muscle Ups (Sub 10 Ring Dips)
60 Double Unders
rest 5 minutes
B. Banded Deadlift - 14 x 1 @ 55% of 1RM (same band as last week) rest 30 seconds
+
4 sets @ 80%
Row 500m
20 Thrusters 75/55
5 Muscle Ups (Sub 15 C2B)
20 Burpees
5 Muscle Ups (Sub 10 Ring Dips)
60 Double Unders
rest 5 minutes
9/15/2014
A. Snatch
3 TNG @ 65%
3 TNG @ 70%
10 singles @ 75%
B. C&J
3 TNG @ 65%
3 TNG @ 70%
10 singles @ 75%
C. Front Squat - 4 x 4 @ 75% rest 2 minutes
D. Weighted Back Extensions - 3 x 10-12 rest as needed
E. SL KB Deadlift 3 x 10/leg @ 3011 rest as needed
F. Banded Hip Bridge x 100 reps
Banded Hip Bridge
http://youtu.be/mG9urgf3fxc
3 TNG @ 65%
3 TNG @ 70%
10 singles @ 75%
B. C&J
3 TNG @ 65%
3 TNG @ 70%
10 singles @ 75%
C. Front Squat - 4 x 4 @ 75% rest 2 minutes
D. Weighted Back Extensions - 3 x 10-12 rest as needed
E. SL KB Deadlift 3 x 10/leg @ 3011 rest as needed
F. Banded Hip Bridge x 100 reps
Banded Hip Bridge
http://youtu.be/mG9urgf3fxc
9/12/2014
A. Snatch
3 singles @ 80%
2 singles @ 85%
1 single @ 90%
B. C&J
3 singles @ 80%
2 singles @ 85%
1 single @ 90%
C. Back Squat
5 x 2 @ 85% rest as needed
+
45 seconds C&J @ 95/65 *do not let go of bar*
45 seconds double unders
rest 5 minutes x 3 sets
*the above at 100%*
3 singles @ 80%
2 singles @ 85%
1 single @ 90%
B. C&J
3 singles @ 80%
2 singles @ 85%
1 single @ 90%
C. Back Squat
5 x 2 @ 85% rest as needed
+
45 seconds C&J @ 95/65 *do not let go of bar*
45 seconds double unders
rest 5 minutes x 3 sets
*the above at 100%*
9/11/2014
3 sets:
10 calories AB Bike
10 Burpees
15 KB Swings 53/35
10 Burpees
15 KB Swings 53/35
10 Burpees
10 Calories AB Bike
rest 8 minutes
All at 110% effort
*record all 3 rounds*
Optional Accessory Work:
A) 3 x 8 strict pull-up against max band - http://youtu.be/bgCSQIZjQ8M
B) 3 x 15 weighted push-ups
C) 3 x 10 DB Row/arm rest as needed
D) 100x tricep band pushdown
10 calories AB Bike
10 Burpees
15 KB Swings 53/35
10 Burpees
15 KB Swings 53/35
10 Burpees
10 Calories AB Bike
rest 8 minutes
All at 110% effort
*record all 3 rounds*
Optional Accessory Work:
A) 3 x 8 strict pull-up against max band - http://youtu.be/bgCSQIZjQ8M
B) 3 x 15 weighted push-ups
C) 3 x 10 DB Row/arm rest as needed
D) 100x tricep band pushdown
9/9/2014
A. Push Press 4 x 5 @ 70% rest 2 minutes
B. Banded Deadlift - 8 x 2 @ 50% of 1RM + Bands - rest 45 seconds between sets
+
4 sets @ 80%
Row 250m
15 Pull-Ups (scale up to C2B)
15 KB Swings 70/53
15 Box Jump Overs 24/20
15 HSPU
Run 300m
rest 5 minutes
Banded Deadlift
http://youtu.be/F6xPIZC6lhM
*Remember if you're doing these in WP only in the old room*
B. Banded Deadlift - 8 x 2 @ 50% of 1RM + Bands - rest 45 seconds between sets
+
4 sets @ 80%
Row 250m
15 Pull-Ups (scale up to C2B)
15 KB Swings 70/53
15 Box Jump Overs 24/20
15 HSPU
Run 300m
rest 5 minutes
Banded Deadlift
http://youtu.be/F6xPIZC6lhM
*Remember if you're doing these in WP only in the old room*
9/8/2014
Phase 2:
A. Snatch - 5 TNG @ 60%, 3 TNG @ 65%, 10 Singles @ 70%
B. C&J - 5 TNG @ 60%, 3 TNG @ 65%, 10 singles @ 70%
C. Front Squat - 4 x 5 @ 70% rest 2 minutes
D. Glute Ham Raise - 3 x 12-15 reps
E. Weighted Back Extensions 3 x 12-15 reps
F. Banded (adduction & abduction) thin band 4 x 25/leg
*all snatches and cleans are full squat*
ADDUCTION
http://youtu.be/oPSBlqHfAg8
ABDUCTION
http://youtu.be/1yTbhaAcSU4
A. Snatch - 5 TNG @ 60%, 3 TNG @ 65%, 10 Singles @ 70%
B. C&J - 5 TNG @ 60%, 3 TNG @ 65%, 10 singles @ 70%
C. Front Squat - 4 x 5 @ 70% rest 2 minutes
D. Glute Ham Raise - 3 x 12-15 reps
E. Weighted Back Extensions 3 x 12-15 reps
F. Banded (adduction & abduction) thin band 4 x 25/leg
*all snatches and cleans are full squat*
ADDUCTION
http://youtu.be/oPSBlqHfAg8
ABDUCTION
http://youtu.be/1yTbhaAcSU4
9/6/2014
Shaker Bottle Saturday
Please fill in the blanks below:
https://docs.google.com/a/crossfitwestchester.com/spreadsheets/d/11Ce0-nK9yWZWQ01fK9m63kE7PvSBQndA49qvJTrdRfE/edit#gid=0
Please fill in the blanks below:
https://docs.google.com/a/crossfitwestchester.com/spreadsheets/d/11Ce0-nK9yWZWQ01fK9m63kE7PvSBQndA49qvJTrdRfE/edit#gid=0
9/5/2014
A. Thrusters 4 x 5 rest 2 minutes
+
4 rounds:
10 calories AB Bike
20 UB Wall Ball Shots 20/14
*10 minute cap*
+
4 rounds:
10 calories AB Bike
20 UB Wall Ball Shots 20/14
*10 minute cap*
9/2/2014
A1. Push Press 4 x 5 @ 75-80% (scale to 65-70%)
A2. Muscle Ups - 4 x 3-7 reps rest 2 minutes
+
AMRAP 3
Muscle Ups
rest 1 minute
AMRAP 3
Air Squats
rest 1 minutes
AMRAP 3
KB Swings 70/53
A2. Muscle Ups - 4 x 3-7 reps rest 2 minutes
+
AMRAP 3
Muscle Ups
rest 1 minute
AMRAP 3
Air Squats
rest 1 minutes
AMRAP 3
KB Swings 70/53
9/1/2014
As a whole I saw some amazing progress over the past 12 weeks, and although some of you might not be as happy as other, the general feeling of improvement seems to be contagious among team CFW. You guys should all be proud. For the next week you guys have 3 choices as we de load and prepare for phase 2.
Option 1:
Do you own program/thing this week and set yourself up for next week.
Option 2:
Do absolutely nothing. Rest, Mobilize, Eat & Celebrate your first hard training cycle.
Option 3:
Work out with classes for the week. We will scale down percentages but have you working with the group.
In order of my preference I like Option 3 the most, followed by option 2, followed by option 1. The choice is yours this week.
9/1/2014
"Julia"
For time:
60 Calorie Row
30 Burpee Box Jump Overs 30/24
15 Thrusters 135/95
Option 1:
Do you own program/thing this week and set yourself up for next week.
Option 2:
Do absolutely nothing. Rest, Mobilize, Eat & Celebrate your first hard training cycle.
Option 3:
Work out with classes for the week. We will scale down percentages but have you working with the group.
In order of my preference I like Option 3 the most, followed by option 2, followed by option 1. The choice is yours this week.
9/1/2014
"Julia"
For time:
60 Calorie Row
30 Burpee Box Jump Overs 30/24
15 Thrusters 135/95
READ THIS
Guys -
When I worked with my coach Jason Leydon I would do anything he programmed for me regardless of the workout, the day, the time etc. He gave me a schedule and I followed it. To that point almost everyone one of you following this blog have a full time job, family and other priorities which I know interfere with training, that's life. You shouldn't feel any lesser if you can't fit in every single aspect of what I post. I understand I had a different lifestyle in the above example which allowed me to train more and not have to sacrifice other aspects of my life, but the point I'm trying to make is I did not complain or throw a fit about every change that occurred along the way. I was a racehorse and did was I was told to do. Be the racehorse - the proof is in the programming it works! If there is something that doesn't fit into your schedule than the answer is simple - don't do it. I'm well aware that everyone does not have the luxury to train all day and fit every single thing in, that's fine. You guys can still take classes and get better. For example 2-3x per week of comp training, followed by 1-2 days of class if that's what your life allows. You need to factor in your lifestyle and other commitments and make conscious decisions based on those facts. In closing, complain less, and do more. Make decisions not based on convenience but truly on what your current lifestyle allows. This is supposed to be a team that supports each other and you guys will have my continued support along the way - it's much easier to support those with a positive attitude than a negative one.
Coach
http://library.crossfit.com/free/pdf/CFJ_Racehose_Bergeron.pdf
When I worked with my coach Jason Leydon I would do anything he programmed for me regardless of the workout, the day, the time etc. He gave me a schedule and I followed it. To that point almost everyone one of you following this blog have a full time job, family and other priorities which I know interfere with training, that's life. You shouldn't feel any lesser if you can't fit in every single aspect of what I post. I understand I had a different lifestyle in the above example which allowed me to train more and not have to sacrifice other aspects of my life, but the point I'm trying to make is I did not complain or throw a fit about every change that occurred along the way. I was a racehorse and did was I was told to do. Be the racehorse - the proof is in the programming it works! If there is something that doesn't fit into your schedule than the answer is simple - don't do it. I'm well aware that everyone does not have the luxury to train all day and fit every single thing in, that's fine. You guys can still take classes and get better. For example 2-3x per week of comp training, followed by 1-2 days of class if that's what your life allows. You need to factor in your lifestyle and other commitments and make conscious decisions based on those facts. In closing, complain less, and do more. Make decisions not based on convenience but truly on what your current lifestyle allows. This is supposed to be a team that supports each other and you guys will have my continued support along the way - it's much easier to support those with a positive attitude than a negative one.
Coach
http://library.crossfit.com/free/pdf/CFJ_Racehose_Bergeron.pdf
8/28/2014
Session 1:
AMRAP 12
150 Wall Ball Shots 20#
90 Double Unders
30 Muscle Ups
Session 2:
Row 2000m
rest 20 minutes
Row 500m
*both of the above at 100%*
AMRAP 12
150 Wall Ball Shots 20#
90 Double Unders
30 Muscle Ups
Session 2:
Row 2000m
rest 20 minutes
Row 500m
*both of the above at 100%*
8/27/2014
Rest & Recovery Day
*Coaches Note*
Hey guys - a few things to remember during this testing phase. First and foremost, I can all but assure you, you will not PR every lift or workout - get over it and move on. Do not dwell in the past, do not let it affect your mood, do not let it interfere with all the progress you guys have made and the lifts and workouts to come. I have had a Front Squat PR of 330# for 2.5 years and a Shoulder Press PR of 185# for 4 years. Does this suck? Yes! Is it annoying? Yes! Has it held me back from getting really good at fast exercise? No - I'm pretty good with that. Learn from me - move the fuck on and stop dwelling on meaningless stuff. You guys are all champions in my eyes - you've come this far, you've sacrificed sleep & social fun to get where you are to this point - the process without the struggle is not worth it. Remember - "Full effort equals Full victory!"
Secondly, Kate has agreed to make us a spreadsheet for the pre and post testing results (she was super fucking pumped that I asked). What I am looking for is your Pre testing cycle PRs (whatever your times or lifts where before you started this 12 weeks ago) followed by your Post cycle PRs. If you PRd during test week great, if you PRd along the way great - please use those numbers as your PRs. I'm trying to gather data to see where I went wrong with the program, where we did good, and where we can improve. I need all accurate data in order to do this. Please don't make it hard for us to do this.
That's all
CG
*Coaches Note*
Hey guys - a few things to remember during this testing phase. First and foremost, I can all but assure you, you will not PR every lift or workout - get over it and move on. Do not dwell in the past, do not let it affect your mood, do not let it interfere with all the progress you guys have made and the lifts and workouts to come. I have had a Front Squat PR of 330# for 2.5 years and a Shoulder Press PR of 185# for 4 years. Does this suck? Yes! Is it annoying? Yes! Has it held me back from getting really good at fast exercise? No - I'm pretty good with that. Learn from me - move the fuck on and stop dwelling on meaningless stuff. You guys are all champions in my eyes - you've come this far, you've sacrificed sleep & social fun to get where you are to this point - the process without the struggle is not worth it. Remember - "Full effort equals Full victory!"
Secondly, Kate has agreed to make us a spreadsheet for the pre and post testing results (she was super fucking pumped that I asked). What I am looking for is your Pre testing cycle PRs (whatever your times or lifts where before you started this 12 weeks ago) followed by your Post cycle PRs. If you PRd during test week great, if you PRd along the way great - please use those numbers as your PRs. I'm trying to gather data to see where I went wrong with the program, where we did good, and where we can improve. I need all accurate data in order to do this. Please don't make it hard for us to do this.
That's all
CG
8/26/2014
A. Snatch - 1RM
B. Deadlift - 1RM
C. 100 Pull-Ups
*ANYONE DOING THIS WOD IN WHITE PLAINS - YOU MUST DEADLIFT ON THE OLD SIDE (CLOSEST TO COMPETITION PLATES) OF THE GYM UNLESS THIS IS BEING PERFORMED AFTER 8PM.
B. Deadlift - 1RM
C. 100 Pull-Ups
*ANYONE DOING THIS WOD IN WHITE PLAINS - YOU MUST DEADLIFT ON THE OLD SIDE (CLOSEST TO COMPETITION PLATES) OF THE GYM UNLESS THIS IS BEING PERFORMED AFTER 8PM.
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