120727
Strength Day:
1) 3 Squat Snatches on the min for 10 min
2) 21-15-9 Back Squat- Rest 3 min between sets
3) 3 Shoulder Press on the min for 10 min
4) 10 min to work up to 3 rep max Bench Press
5) 5 weighted-strict pull-ups on the min for 10 min
*There is a lot of sub-maximal loading today, but there is a lot of volume. Expect to be devastatingly sore tomorrow so eat a steak, roll out, and do some light calisthenics tomorrow.
**This should take no more than ONE HOUR so move quickly between exercises. By the end of the hour you will feel exhausted, just like after a metcon
Home of the United States Air Force Academy CrossFit Team & Club
27 July 2012
26 July 2012
25 July 2012
120725
Thursday we have a double metcon and friday we have a strength day...but for now...
Endurance:
200m run, 400m run, 600m run*, 800m run, 600m run, 400m run, 200m run**
...
*For up the ladder (After the first 200, 400 and 600) do a 1:1 work rest ratio. Rest however long it takes you to do the previous interval
**For down the ladder (After the 800, last 600, 400, and 200) do a 2:1 work rest ratio. Rest half as long as it takes you to do the previous interval
22 July 2012
120723
Strength:
1 Squat Clean every :30 for 10 min
... Conditioning:
1a) 3x Max Kettlebell Snatches #1.5pood
1b) 3x Max Ring Dips
2) 7x(14 1-arm Dumbell Clean and Jerks alternating arms*, Shuttle Sprint**, Rest***)
*Use as high a weight possible that allows for no breaking
**Run from the East side of the hallway to the fountain and back (100m), then to the far wall and back (200m)
***1:1 work:rest ratio. If it takes 1min to do the interval, rest 1 min
20 July 2012
17 July 2012
15 July 2012
120716
Barbell Work:
3x3 Position Snatch on Min, Every Min for 10 min
... http://www.catalystathletics.com/ exercises/ exercise.php?exerciseID=65
Notes: There are 90 or so squat snatches in this workout, so pick a pretty light weight. Its more about getting comfortable with the snatch movement than getting stronger.
Conditioning:
-3min max double unders- every time you break a set do 10 pull ups
Rest 2 min
-3 min max Toes To Bar- every time you break a set, do 10 push ups
-Rest 2 min
-3min max double unders- every time you break a set do 10 pull ups
-Rest 2 min
-3 min max Toes To Bar- every time you break a set, do 10 push ups
Notes: It's a short metcon, but we will have a very hard running workout tomorrow. 1 Hour+ at the track.
10 July 2012
Strength:
3 Front Squats on Min Every Min for 10 min (around 75% max)
Conditioning/ Endurance:
3x 500m TT Row (all out efforts with unlimited rest)
...then 3x (2:00 of Burpies) with around 3 min of rest until recovered
Notes: These are all out sprint efforts so make sure your heart-rate and respiratory rate are adequately recovered before the next interval.
Don't worry about the lack of volume, you will get it tomorrow
3 Front Squats on Min Every Min for 10 min (around 75% max)
Conditioning/ Endurance:
3x 500m TT Row (all out efforts with unlimited rest)
...then 3x (2:00 of Burpies) with around 3 min of rest until recovered
Notes: These are all out sprint efforts so make sure your heart-rate and respiratory rate are adequately recovered before the next interval.
Don't worry about the lack of volume, you will get it tomorrow
09 July 2012
120710
I haven't done a traditional amrap or rft in a while, but this is a really interesting pairing from the games programming. I guarantee that this combo will surprise you.
Also, I would like to point out that my programming over the last couple of weeks looks strikingly similar to the team portion of the CrossFit games programming. Hmmmmmmm...
Conditioning:
AMRAP in 12
5 315# Deadlifts
10 Overhead Squats #95
15 Pull Ups
Endurance:
4:800m run on 6 min interval
Notes: Every 6 min start a new interval. First one should start at 0:00, next at 6:00, next at 12:00 and final one at 18:00
I haven't done a traditional amrap or rft in a while, but this is a really interesting pairing from the games programming. I guarantee that this combo will surprise you.
Also, I would like to point out that my programming over the last couple of weeks looks strikingly similar to the team portion of the CrossFit games programming. Hmmmmmmm...
Conditioning:
AMRAP in 12
5 315# Deadlifts
10 Overhead Squats #95
15 Pull Ups
Endurance:
4:800m run on 6 min interval
Notes: Every 6 min start a new interval. First one should start at 0:00, next at 6:00, next at 12:00 and final one at 18:00
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