Month: February 2014

Monday, 022414

am: A. :30 on HARD :30 on EASY x 15 min on Rowerrest 5-10C. Back Squat 3×5@75%D. Recovery pm:A. Hang Clean + TnG Clean – build to heavy singleB. 21 C2b pull ups9 thrusters @ 105/7315 C2B pull ups15 thrusters @ 105/739 C2B pull ups21 thrusters @ 105/73

Saturday – Comp Training Day

Team Comp TrainingA. 1RM SqT Clean Thruster *regionals standards – catch, feet can’t move. No thruster jerkB. AMRAP 5 – opens wod 11.3 – SqT Clean Thruster / SqT clean & jerk (165/110)C. W/ time cap:10 Muscle Ups 1k Row20 HSPU20 Power Cleans (155/108)30 c2B30 Burpees 40 Box Jumps (24/20)40 T2B

Friday, 022014

Team am:  A.  :20 @97% on AB; rest 2:30 x 8 + 3 rds NFT; 80% 2 Muscle Ups 10 Wall Ball (20/14) 20 Double Unders pm:  A. Back SqT – with 2 second pause, up to heavy Triple  B.  30 Muscle Ups 200 Double Unders 100 Wall Balls (20/14)

Thursday, 021914

Future of CrossFit – Future Games Competitor A.1 Recovery methods; whether you see P.T for “sticky” points, A.R.T, message, chiropractor. Put in the time with your person to keep your body working. Don’t wait till you feel something> A.2 Prepare meals for training week. Line up your nutrition just like you line up your training.A.3 …

Thursday, 021914 Read More »

Tuesday, 021714

am: :30 on HARD:30 on EASYx 10 min on Rower +Rehab Scap WorkB. Power Clean – 5 rep TnG : build pm: A. 10 T2B30 Power Cleans 95/6320 T2B20 Power Cleans 135/9330 T2B10 Power cleans 185/123 rest B. EMOM x 16Odd: Strict HSPU (athlete specific)Even: GHD Situps x 8 reps WEIGHTED