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