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.
8/25/2014
TEST WEEK - It's Finally Here - a few things to remember:
1) Part of the process is just making it here injury free
2) Don't fret if you don't PR - the more advanced and long you've been CrossFitting the less likely, and smaller the gains will be
3) Have fun - this is the big fun week you guys have put in all the hard work for now lets have fun
4) Please post PRs to the blog and to social media tagging me. If you video lifts post them up as well guys - let's get after it.
*I'm posting the entire setup for your week below so that you guys can see what's being tested, no surprises. I want you in the right state of mind, with the right amount of time to warmup and get things done. Please try to plan accordingly and try not to shift the days around if possible. Hope you guys have fun with it. Use this post only for comments on the Monday WOD. Will post a new post each day for each of the testing days.
G
Monday:
A. Front Squat - 1RM
B. Shoulder 2 Overhead - 1RM
C. HSPU - 50 reps for time
Tuesday:
A. Snatch - 1RM
B. Deadlift - 1RM
C. 100 Pull-Ups
Wednesday:
OFF
Thursday:
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%*
Friday:
A. Back Squat 1RM
B. OHS - 1RM
+
Run 1 Mile (at a track)
Saturday
A. Clean - 1RM
+
"Fran"
21-15-9
Thrusters 95/65
Pull-Ups
Sunday:
OFF
1) Part of the process is just making it here injury free
2) Don't fret if you don't PR - the more advanced and long you've been CrossFitting the less likely, and smaller the gains will be
3) Have fun - this is the big fun week you guys have put in all the hard work for now lets have fun
4) Please post PRs to the blog and to social media tagging me. If you video lifts post them up as well guys - let's get after it.
*I'm posting the entire setup for your week below so that you guys can see what's being tested, no surprises. I want you in the right state of mind, with the right amount of time to warmup and get things done. Please try to plan accordingly and try not to shift the days around if possible. Hope you guys have fun with it. Use this post only for comments on the Monday WOD. Will post a new post each day for each of the testing days.
G
Monday:
A. Front Squat - 1RM
B. Shoulder 2 Overhead - 1RM
C. HSPU - 50 reps for time
Tuesday:
A. Snatch - 1RM
B. Deadlift - 1RM
C. 100 Pull-Ups
Wednesday:
OFF
Thursday:
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%*
Friday:
A. Back Squat 1RM
B. OHS - 1RM
+
Run 1 Mile (at a track)
Saturday
A. Clean - 1RM
+
"Fran"
21-15-9
Thrusters 95/65
Pull-Ups
Sunday:
OFF
Subscribe to:
Posts (Atom)