Week of 3/29-4/4/15

Ok folks, we are 1/4 through 2015! Can you believe that? Time moves quickly. We hope you are moving in the right direction in your fitness goals in 2015. It is important to reflect on your fitness goals/journey frequently. A natural time to do that is the end of the calendar year. Another natural time is quarterly or the end of an event or competition. We happen to be at that point right now. The CrossFit Games Open was a fun time for many of our members. This is the time to reflect and figure out where YOU want to go with YOUR training.

We offer two fitness programs as you know.
"Lifestyle" is for body composition and to look and feel good. Ask anyone at the gym who has done this program since the beginning of the year consistently. The workouts are HARD! But if you are consistent and are being mindful of food choices the results come.

"Performance" is for just that, performance.  This is to maximize your performance relative to CrossFit. That is it. There are certain skills you MUST be competent at to do workouts Rx'd. If you want to do that you need to spend time developing those skills. Time could mean months of consistent practice on technique, never raising the weight or never moving along a progression until you have it mastered. This could mean losing "fitness" elsewhere for a time. Consider the months of April, May and June to be "skill acquisition" months. Spend DAILY time working on something you struggle with. Improve on it.

Depending where you are on the spectrum these skills could be:
*double under*  This must be practiced daily.
*pull-up*  (see wonderful pull-up program link below)
*CTB pull-up*
*muscle-up*  (see wonderful muscle-up training program link posted below)
*overhead stability*
*squat positioning*  squat therapy day after day month after month


Regardless of where you are on the spectrum, dedicate the next quarter of the year and improve your technique in an area that you or a coach deem necessary to improve.

This week we will be a transition/recovery week for the Performance group. I know you are ready to get into smashing stuff and lifting heavy etc. But we just had a very STRESSFUL 5 weeks of training and competing.  Take the transition week, do the workouts, heal up, practice perfect technique, be smart, figure out what you need to focus on for the next 3 months.  This is not time to eat like shit and skip workouts.

After the transition we will be using a template from last year's CrossFit Invictus programming. DO NOT try and do the exact version of what they posted. Those weights and movements are for REGIONAL hopefuls. No one at our gym is a regional hopeful. No one is close. As such I will modify the movements and weights to best fit the needs of OUR members. If you try to do the total volume listed you will get hurt and won't make progress.



Lifestyle

Week 14 

Day 1

5 sets:

A1. Barbell Front Rack Reverse Lunges x 8/leg; rest 1 min

A2. Scap Pullups x 10-12; rest 1 min

A3. GHD Situps x 8; rest 1 min

+

AMRAP 9 min:

16 Kettlebell Swings

8 Goblet Squats

8 KB Clean and Jerk

8 Burpees

Day 2

AMRAP 10 min @90%

5 Hang Cleans

5 Push Press

20 DU or 50 Singles

rest 5 min

AMRAP 10 min @ 90%

12 Ring Rows

10 air squats

AD 15 cals

rest 5 min

AMRAP 10 min @ 90%

Row 250m

10 box jumps

30 Mountain Climbers

Day 3

A. EMOM 12 minutes:

ODD: 6 Deadlifts

EVEN: 12 abmat situps

+

AMRAP 15 min

30 DB Step-Ups

30 Kettlebell Swings

30 DB Push Press

Day 4

For Time:

Row 1k

20 pushups

20 air squats

20 ring rows

20 wallballs

20 box jumps

20 knees to chest/elbows

AD 30 cal

Day 5

3-5 sets:

A1. Front Squat (Clean from ground) x 6 OR Goblet Squat x 10; rest 1 min

A2. Pull-up Negatives x 8; rest 1 min

A3. RDL (use same weight/barbell as A1)  x 8; rest 1 min

A4. Push-ups on tire x 8-10; rest 1 min

A5. Plank Hold 45 sec: rest 1 min

Day 6 Team WOD

In teams of 3, 20 min AMRAP

Partner 1 – row 500;

Partner 2 – amrap of (time is duration of partner’s row)

3 toes to bar,
6 slam balls,

9 double unders

Partner 3 - Rest

Rotate Through.

Your partners will pick up where you left off. Score is total number of rounds plus distance.

Performance:

Monday

A.
Two or three sets for quality, not time, of:
Double-Unders x 40-50 reps  OR practice double unders for two minutes.
Wall Squats 6-10 reps   OR    Alternating Pistol work x 6-8 reps each leg

B.
For 24 minutes, rotate through the following three stations on the minute:
Minute 1 – 20s Airdyne @ tough pace
Minute 2 – Heavy Med Ball or Sandbag Clean x 6-8 reps
(if you don’t have a heavy ball or bag, substitute moderately heavy deadlifts)
Minute 3 – Strict Handstand Push-Ups x 4-8 reps.   (subs can be DB tricep overhead extension)

You’ll hit each of these stations 8 times.

Tuesday

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 unbroken reps  or pull-up technique or pull-up work
Double-Unders x 40-50 reps
Toes to Bar x 6-10 reps.   Or tech work or

B.
Front Squat
Quickly build to a tough 3.  Get to ~85-90% of your 1RM. Do not force the percentages.

C.
Eight sets of:
Snatch Balance + Overhead Squat    (scale to snatch grip push press and OHS)
Rest 2 minutes
Do not miss, use weights you can quickly get under. Emphasis is on strong lock out and speed under. 

Wednesday

A.
Take 12 minutes to build to today’s heavy Power Clean

B.
For time:

3 rounds for time
5 Ground to Overhead - moderate (use approx 60% of 1RM CJ)

15 CTB pull-ups

C.
Row 2000 Meters @ easy pace
(you determine the pace based on how you feel)

Thursday

Light recovery, YOGA

Friday

A.
Two sets, not for time, of:
Muscle-Ups x 4-8 reps   OR pulling tech work
Strict Handstand Push-Ups x 8-12 reps or DB overhead tricep ext.
Double-Unders x 40-50 reps

B.
Five sets of:
Hang Snatch x 5 reps
Rest 2-3 minutes between sets
(select loads that will challenge you to achieve all 5 reps)

C.
Four sets of:
Back Squat x 5 reps @ 70% of 1-RM
Rest 2 minutes between sets

Saturday

Can be done in any order

A.
Complete as many rounds and reps as possible in 8 minutes of:
200 Meter Run
10 Pull-Ups
20 Push-Ups

Rest exactly 4 minutes, and then . . .

B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings
10 Ring Dips
20 Double-Unders

Rest exactly 4 minutes, and then . . .

C.
Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Push Press (95/65 lbs)
10 GHD Sit-Ups





For those that need work in pulling or muscle-up work, reference the below:



Muscle-up program link.  Use this if you ALREADY can do 3 CTB and 5 DEEP ring dips.
http://www.vagabondcrossfit.com/?p=11324

Pull-up Program
Week 1 of Training: to be done on Tuesday and Friday in the pulling portion.

Day 1: Upper Body Pull Intense + Forearems/Core

A. Negative Pull Ups @ 30×1 or Weighted Negative Pull Ups @ 30×1 Clusters, 2.2 x 3 sets, rest 1:30 between sets.

B1. Zotman Curls @ 40×0, 6-8 repetitions x 3 sets, rest 1:30 between sets.

B2. Side Bridges x 16 seconds/each side x 3 sets, rest 1:30 between sets.



Day 2: Upper Body Pull Intense + Press Asst/Press Asst

A. Negative Pull Ups @ 40×0 or Weighted Negative Pull Ups @ 40×0, 2-3 reps x 3 sets, rest 1:30 between sets.

B1. Lying DB Tricep Extensions @ 30×1, 6-8 reps x 3 sets, rest 1 minute.

B2. Banded Resistance Push Ups @ 30×1, 6-8 reps x 3 sets, rest 1 minute.