Almost there!

Sports Camp starts tomorrow, so today is the last day to train without the team. I'll get one more solo workout in tomorrow morning and then we'll have the team together for our 1st practice in the evening.

Monday
Strength
5/3/1 Wk 3 Deadlift 

Oly
3 sets of 5x1 Snatch increasing the weight for each set, but never getting heavy. Focusing on technique and getting comfortable in the movement.
Then worked up to a heavy set of 3 Front Squats to finish it off.

Met-Con
30 Muscle Ups (or progressions)

Endurance
200m intervals with 2 min recovery. 
Try to do an active recovery. 
Go until the pace falls off.  

Tuesday
Strength
5/3/1 Wk 2 Shoulder Press

Met-Con
In as few rounds as possible complete the following;
30 seconds of burpees
30 seconds of rest
Stop when you get to 100 burpees

Endurance- with the XC TEAM!!!
Running drills and then barefoot strides. 

We'll see how the fall schedule works. I'll plan on a deload strength week for sports camp and then I'll see about what to do after that. Maybe an olympic cycle, maybe another 5/3/1, maybe heavy met-cons. 

Long Run + Pull Ups

Saturday
Endurance
Out and back run. 
30 minutes out and try to drop a couple of minutes on the way back.

Strength
5/3/1 Wk 3 Weighted Pull Ups

Sunday
Oly
Snatch 3 x1 8/10
Clean & Jerk 3 x1 8/10

Overhead Squat Heavy Triple

Endurance
Easy 2-3 miles

Wed-Fri

Wednesday
Off

Thursday
Endurance
30 minutes or so running on the trails.

Strength
5/3/1 Wk 2 Back Squat

Oly
3 sets of 5x1 Clean & Jerk increasing the weight for each set, but never getting heavy. Focusing on technique and getting comfortable in the movement.
Then worked up to a heavy set of 3 Back Squats to finish it off.

Friday
Endurance
Run 4min intervals with 4 min rest. Keep alternating pace every 4 minutes from fast to easy until the fast pace falls off.

Strength
5/3/1 Wk 2 Bench Press

Met-Con
I think I'm going to put all my energy into running today. If you have some left after running, go back and do a met-con from 2-4 weeks ago and compare how you do. 

Monday & Tuesday

Monday

Met-Con
3 rounds for time
800m run
50 sit ups
50 back ext. 


Strength
5/3/1 Wk 2 Deadlift

Oly
3 sets of 5x1 Snatch increasing the weight for each set, but never getting heavy. Focusing on technique and getting comfortable in the movement.
Then worked up to a heavy set of 3 Front Squats to finish it off.

Endurance
20-30 minutes relaxed pace. 

Tuesday
Strength
5/3/1 Wk 2 Shoulder Press

Met-Con
4 Rounds For Time Of:
10 - Chest to Bar Pull Ups
20 - Box Jumps (24")
400m Run

Endurance
Run 30-45 minutes alternating pace every 6 minutes from fast to relaxed.

Endurance / 5/3/1 / Oly

Thursday
Strength
5/3/1 Squat Wk 1 (with deadlift assistance)

Clean & Jerk
5 x 1 @115
5x1 @ 125
5x1 @ 135

Heavy triplet Back Squat
Worked up to 205

Endurance
2 x 10 min stationary bike
Run 4 miles

Friday
Strength
5/3/1 Bench Press Wk 1 (with Shoulder Press assistance)

Endurance
20 min stationary bike
Run 20 min with some pickups

The plan for the weekend is to modify 5/3/1 for pull ups and to do a long run. Hopefully we'll also get in a hike and maybe some kayaking.

Running/ Kayaking

Today was an aerobic day with several "workout" times broken up. First, ran easy for a couple miles with dogs in the morning. Later kayaked a full lap of highland lake and did a little swimming. Finally ran 5 x 4 min intervals at 7/10 intensity. 

Tomorrow will be strength in the morning (back squat, DL, and clean) and then an endurance run later on. 

Update 8/20

The Level-1 Trainer course at Reebok Crossfit One was great. I learned a ton about fitness, the finer points of their foundational movements, nutrition, programing, and coaching. It was a lot of fun and the coaches were terrific.

Since then, I've been increasing running to get my legs ready for the season. With that, I've cut down on the quantity of non-running metcon workouts, which leaves me with running endurance and intervals along with strength. I finished off a cycle of 5/3/1 and this week I'm starting a new cycle of 5/3/1 and I'm adding a Diane Fu oly program for runners as assistance work.

I'm playing around with a few things in the strength realm and trying to figure out what I want to use with the XC Team next month. We've done a p90x type thing in the past, which has been OK for exposure to the weight room and some strength ideas. This year I want to go with a multi joint, functional movement, plan. I have the pieces down, but haven't decided how to fit them together yet.

Monday
5/3/1 week 1 Deadlift (with squat assistance work)
Then 3 sets of 5x1 Snatch increasing the weight for each set, but never getting heavy. Focusing on technique and getting comfortable in the movement.
Then worked up to a heavy set of 3 Front Squats to finish it off.

That was all I had time for. I had to head down to Mass to cut down a tree for my sister.

Tuesday
Strength
5/3/1 week 1 Shoulder Press (with bench press assistance work)
I'm trying something different with the assistance work for this cycle. We'll see how it goes.

Endurance
Ran 3.5 miles at a steady pace over rolling hills. Focused on holding good form.
Rolled out legs and stretched.

Metcon
If you're not going to run today, or if you're pressed for time, try this one:
3 rounds for time
21 Thrusters
12 Burpees

Pick a weight for thrusters where you can get to 10-15 without stopping. 95/65 is rx'd for this one.

Run/ Snatch

RCF1
Heading there tomorrow for the Level 1 Course

Endurance
1 Hour run. 

Warmup
Light work with shoulders
Pass throughs
Pull Ups
Squats
Front Squats @45


Form / Conditioning
Snatch
5x1 
5x1 
5x1 

Working form. Increasing weight, but keeping it where form is the focus.

800's

Endurance
Warm up with running drills
Then run 800m repeats with a full recovery. 
If they are HIGH quality, do 3. 
If they are good, do 4-5.

Warmup
25 Shoulder circles
25 Pass throughs
10 sec. Handstand hold
25 sit ups
25 back ext.
10 pull ups

Strength
ME or 5/3/1
Squat & Bench press

Helen

Warmup
25 Shoulder circles
25 Pass throughs
10 sec. Handstand hold
25 sit ups
25 back ext.
10 pull ups

Strength
ME or 5/3/1
Shoulder press

Conditioning
"Helen"
3 Rounds
Run 400
21 KB Swings
12 Pull Ups

Or of you're ready to try....
"Super Helen"
Run 1200 meters
63 KB swings
36 Pull-ups
Run 800 meters
42 KB swings
24 Pull-ups
Run 400 meters
21 KB swings
12 Pull-ups

Endurance
Run 1 min repeats with 90 sec rest. 
Run on the same course and go until your pace or form fall off. 
Make sure you do this either earlier than the conditioning, or later in the day. 

Burpee Box Jump

Warmup
Row 400
40 Trunk Twists
3 rounds of
5 Candle Sticks
10 Med Ball Cleans
15 Back Ext

Conditioning
A. Complex:
Clean + Front Squat + Shoulder to Overhead – x 2 
B. AMRAP 10
5 Front Squat (from floor – high % while maintaining unbroken sets)
10 Pull-ups
5 Burpee Box Jumps (30/24)
Rest 3 min
Then,
C. AMRAP 3
Burpee box jumps (24/20)

Endurance
2 miles or rest

Strength
ME or 5/3/1 Deadlift 

Jumping Running Fran

Warmup
50 Trunk twists
40 Sit ups
30 Back ext
20 Lunges
10 Push Ups
5 Ring Rows (or use a racked barbell)
2Turkish Getup

Conditioning
"Jumping, Running, Fran"
300 Single Unders 
21 Thrusters @ 95
Run 400m
21 Pull-ups
300 Single Unders 

15 Thrusters @ 95

Run 400m
15 Pull-ups
300 Single Unders 

9 Thrusters @ 95

Run 400m
9 Pull-ups


Endurance
Run 3-5 miles as you feel

"Mary"

Warmup
50 Trunk twists
40 Sit ups
30 Back ext
20 Lunges
10 Push Ups
5 Ring Rows (or use a racked barbell)
2Turkish Getup

Endurance
Running drills (working on form)
Run 3 miles

Strength
ME or 5/3/1 Bench Press

Conditioning
"Mary"
20 min AMRAP
5 HS Push Ups
10 Pistols (5 each leg)
15 Pull Ups

Run / Squat

Endurance
Do this before you squat today.
Run 4 x 1k repeats with 2 min rest

Warmup
40 Trunk Twists
3 rounds of
5 Candle Sticks
10 Med Ball Cleans
15 Back Ext

Form
Take a few minutes and just work on your pull ups.
You decide where you need the work. 
Kip, butterfly, muscle up

Strength
ME Front Squat
Or 
5/3/1/ Back Squat Week 2

Elizabeth

Warmup
Stretch
40 Pass throughs
30 Sit ups
20 Back ext

Conditioning
Elizabeth
21-15-9
Clean 
Ring Dips

Fran

Samantha Briggs, 2013 Crossfit Champion

Endurance
Warm up with running drills
Then run 6-7 miles. 
Focus on good form in the later miles.
Push the pace over the last 2 miles.

Warmup
25 Shoulder circles
25 Pass throughs
10 sec. Handstand hold
25 sit ups
25 back ext.
10 pull ups

Strength
ME or 5/3/1
Shoulder press

Conditioning
"Fran"
21-15-9
Thrusters @95
Pull ups

Run/Squat x 5

Rich Froning, Crossfit 2013 Champion

Warmup
Run 1k
Row 400
50 Sit ups
40 Twists
30 Back Ext
20 Push Ups
10 Dips
5 Pull Ups

Conditioning
5 Rounds for time
400m run
50 Air squats

Endurance
30 seconds on 30 seconds off until your pace falls off. 
Go back and forth over the same course so you can see how far you're going. When you can't hold on to the pace, you're done.

Strength
ME Deadlift 
This could be working toward a 2rm or 5/3/1 week 2.
Switch it up if you're already on a 5/3/1 schedule.

Run/Row/Run

Khalipa wins the 1/2 marathon row

Warmup
Jump rope
Work on consistent singles
Then try the doubles

Then 
50 Sit ups 
50 Back ext

Finally
3 rounds of Cindy

Strength
ME: Weighted Pull Ups

Endurance
Run 2 miles
Row 2k
Run 2 miles

The Bear Complex

Warmup
20 Sec L-sit
20 Med Ball Cleans (work on form)
20 Sec L-sit
20 Back ext.
20 Sec L-sit
20 Push Ups
20 Sec L-sit

Strength/ Conditioning
"The Bear Complex"
Without stopping or dropping the bar, complete the following sequence, seven times:
Power Clean
Front Squat
Push Press (have bar land behind head, in rear-rack position)
Back Squat
Push-Press (have bar land on chest, in front-rack position)

Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

Endurance
30 min cardio of your choice
Run, bike, hike, row, swim, play a sport, etc.

Back to the gym

Wednesday 

Warmup
500m Row
50 side bends
25 sit ups
20 back ext

Endurance
Run 30 min

Strength
5/3/1 or Max effort 
Deadlift

And if you have the time for a bonus round....
5/3/1 or Max effort 
Shoulder Press

Conditioning
4 Rounds For Time Of:
5 - Hang Power Clean (135)
10 - Chest to Bar Pull Ups
20 - Double Unders (or 50 singles)

Cindy!

All you need is a place to do pull ups for this one!

Warmup:

1 round of Cindy

50 Jumping Jacks

Conditioning

"Cindy"

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Look back and see how many rounds you got last time and compare your results. 

Endurance

Run 15 min out and come back faster.

Strength

5/3/1 Keep on your schedule or start. 

(tough to do on the road)

When you make notes in your log, it helps to add any other information. For example, what was the temperature the last time you did "Cindy?" If it wasn't too bad, but this time it was in the 90's and humid, you can take that into account. 

Limited posting...

Posting will be intermittent for a while now. I'll post when I have interent access.

When you aren't sure what to do:

Strength
Follow the 5/3/1 plan and do either 3 or 4 workouts per week.

Endurance
Run 2 days of different intervals each week and 1 day of some kind of time trial. Intervals can be as short as 100m or as long as a mile. Total workout time should be between 15 and 30 minutes depending on the length of the intervals. The time trial can be anywhere from 2-10 miles.

If you're not sure about distance, you can always go for time instead. So, instead of 800m intervals, you could do 3 minute intervals. Instead of a 5k time trial, see how much ground you can cover in 20-25 minutes.

Conditioning
These are the core. They should be varied, functional, and intense. One good idea is to go back and do some of the workouts that you have already done and see how you do compared to how you did the last time. Faster? Use more weight? Get more reps or rounds?

Consistency
This is the main thing you need. Whatever you do, do something. Try a new fitness program or exercise. Just make sure you keep your fitness focus and don't lose what you have gained.

7/8

Warmup

Thorough stretch and then 2x through:

5 Pull-ups

10 Push-ups

15 Air Squats

20 Back ext.

25 Sit-ups

30 Side to side bends

200' karaoke (100' each side)

Skill Work

Turkish Getup

Think of this as an extension of the warm up. Take your time, play with the movement and work on form. 

Conditioning

21-18-15-12-9-6-3 rep rounds of:

Handstand push-ups

L-pull-ups

Endurance

200m repeats with 2 min rest

If it works, use a hill. 200m up, rest down.

Hold pace to 3-5 seconds. Shoot for 6 reps. Minimum 4.

Strength

5/3/1/ Week 2

Back Squat

Weekend WOD 7/6

Kate Foster

Warmup

Thorough stretch and then 2x through:

5 Pull-ups

10 Push-ups

15 Air Squats

20 Back ext.

25 Sit-ups

30 Side to side bends

200' karaoke (100' each side)

Conditioning

"Hope"

Three rounds of:

Burpees

75 pound Power snatch

Box jump, 24" box

75 pound Thruster

Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Endurance

Run 5 on 3 off, 6 on 3 off, 7 on

Strength

5/3/1/ Week 1

Bench Press

Final thought

The main site has had some perfect WODs lately. This one is going to be tough given the weather here or in Vegas. If you're thinking about taking it easy, take a look at Kate Foster in the photo. She hasn't quit. 

Friday

Power Snatch

Warm up

Thorough stretch and then 2x through:

10 Pull-ups

10 Push-ups

15 Air Squats

20 Sit-ups 

20 Back ext.

200' karaoke (100' each side)

Strength

5/3/1 Wk 1

Deadlift

Conditioning

3-3-3-3-3-3-3

Hang Power Snatch

This isn't timed. Rather work on form and load. In the picture the lift starts on the floor, but for today you can start from the hang position. 

Independence Day 2013

Warm up

Thorough stretch and then 2x through:

5 Pull-ups

10 Push-ups

15 Air Squats

20 Sit-ups 

400m run

Hero WOD

"Smykowski"

For time:

Run 6k

60 Burpee pull-ups

U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on June 6, 2006, while conducting combat operations in Al Anbar province, Iraq. He is survived by his mother Diana Ross, father Bert, and brothers Darren and Kenny, both Marines.

Final Thought

I got sucked into a 5k (Ask Andrew). I'm not in racing shape at all, but the race ends 1k from the gym, so..... this one looks perfect and a great way to honor this fallen hero. I'll see if I can talk anyone else into it at the start. 

Wed 5/3

Warm up

Thorough stretch and then 2x through:

10 Push-ups

10 Pull-ups

10 Air Squats

10 Shoulder Press (bar)

10 Over Head Squats (bar)

25 Sit-ups 

25 Back Extensions

Conditioning
10-9-8-7-6-5-4-3-2-1 reps of:

Chest to bar pull ups

Box Jump 24"

Sit ups

Look for a 5k race for Independence Day tomorrow!

Tuesday 7/2

Warm up

Thorough stretch and then 2x through:

10 Push-ups

10 Pull-ups

10 Air Squats

10 Shoulder Press (bar)

10 Over Head Squats (bar)

25 Sit-ups 

25 Back Extensions

Strength
5/3/1 Week 1
Shoulder Press

Endurance
800m repeats with 2min recovery
Hold repeats to within 5-8 seconds
Minimum 3

Conditioning
8min AMRAP
3 Muscle Ups (or modification, or 9 pull ups and 9 dips)
6 Handstand PU
9 Squat Clean (115/80)

Time to get back into a workout schedule. If you haven't yet, it's July. What are you waiting for?

Stay tuned...

It's been a long trip. I'll get organized and get the WOD together soon. If my flight was delayed... you can go back and do one that you missed.

See you soon.

Endurance WODs 6/24

A week of endurance WODs...

Monday/ Tuesday
Run: 3 x 1200m TT

Thursday/ Friday

Run: 3 x (100m + 200m + 400m) Rest 1:1

Saturday/ Sunday

Run: 5mi TT, rest 5:00, then 2 x 1mi @ 5k TT pace, rest 2:00 between

Conditioning WODs 6/24

Another post of a full week of conditioning WODs.

Monday
"Fran" For Time: 21-15-9 Thrusters (95), Pull ups

Tuesday
3 rounds for time: 
Squat Jump x 15 
Hand Release Push-Up x 10 
Pull-Up x 5 
Bear Crawl x 100' 
Sit-Up x 15

Wednesday
Cindy: 20 Min AMRAP
5 pull ups
10 push ups
15 Squats

Thursday
Off

Friday
10 AMRAP:
5 - Push Press (135/95)
50m - Shuttle Run

Saturday
"Jackie" 
1000m Row
50 Thrusters @45#bar
30 Pull ups