12/14/2014

Rest Day

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*

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

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

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

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

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