12/1/11- BAWSE (Rick Ross voice)

Warmup:
General Dynamic Warmup
Junkyard Dog Warmup

Strength:
Dynamic Effort Split Jerks- 10 sets of 2 at Monday's Press weight, alternating stances
Focus is on-
Organized Midline!
Speed!
Shoulder Position Overhead!

Conditioning:
Tabata Mashup-
Power Cleans
Burpees

Here are some great K-Star videos

11/29/11- Strength Day!

Warmup:
General Dynamic Warmup
Dynamic Hip Prep

Strength:
Back Squat- 3 rep max
then
Dynamic Deadlifts
then
3 sets max reps Knees-to-Elbows

Mobility Videos!
Super helpful for this workout!

11/28/11- Back From Break!

Warmup:
Running Drills
Dynamic Shoulder Prep/Kipping Practice

Strength:
Max Effort Shoulder Press

Conditioning:
Four 4:00 rounds with 1:00 rest between rounds--
20 Pullups (First scale will be number of pullups, then ring rows)
4 laps around Nelson
AMRAP Double-Unders (sub will be burpees)

YouTube Channel!

We now have a YouTube channel! Right now it's just some strength footage but we are looking to keep adding to it! Check it out!

http://www.youtube.com/user/MiddleburySwimming?feature=mhee#p/u

Thanksgiving Break Workouts!

I will post two days worth of complete workouts. One does not require any equipment other than a pullup bar, the other requires gym equipment. If you have any questions, call text or e-mail me! We've been working hard all year and have to keep doing what we're doing. 

Workout 1

Strength: 3 sets of max reps strict pullups

Conditioning:

4 rounds for time:

400m run (you can sub rowing instead of running if you have access to an erg)

25 Burpees

Workout 2

Strength: Dynamic Back Squats- 10 sets of 2 at 70% of your 1rm

Conditioning:

As Many Rounds as Possible in 15 minutes-

10 DB Snatch per arm

20 Walking Lunges

11/21/11- Strength Day!

Notes
- I will be posting workouts over break! I will post 2 options: one for those of you with access to a gym and equipment, one for those without access to equipment.
- If anyone is going to be around Tuesday afternoon and is interested in doing a workout LET ME KNOW!

Workout:
15:00 to work up to a heavy Snatch
15:00 to work up to a heavy set of 5 for Deadlift
15:00 to work up to a max height Box Jump

11/17/11- Dirty Nasty Speed

Warmup:
General Dynamic Warmup
Shoulder Prep

Strength:
Max Effort Push Jerk

Conditioning:
4 rounds:
6 Thrusters
12 Burpees
Rest 2:00

11/15/11- Always Squatting

Warmup:
Running drills
Dynamic Hip Prep

Strength:
Max Effort Squats- Beginners are doing Front Squats. Experienced lifters are doing Box Squats.

Conditioning:
3 rounds-
10 Deadlifts
25 Air Squats
50 Situps

11/14/11- So Much Power

Warmup:
General Dynamic Warmup

Strength:
Dynamic Effort Pullups- If your 1rm is >50 lbs use 50%. If not, do dead hang pullups for speed

Conditioning:
AMRAP Double-Unders in 10:00
Perform 3 Power Cleans at the top of each minute.

Mobility While You Sleep?!?!

11/10/11- Position Priority Day!

Notes
I know everyone is feeling pretty beat up with the volume of training ramping up so we are going to take this workout as a Position Priority Day. Rather than speed and intensity the focus will be on POSITION, TECHNIQUE, and ORGANIZATION.
On a similar note, now that the season is in full swing it is time to prioritize and make recovery a major focus point. That means:
- Eating IMMEDIATELY after workouts! This could be as basic as whey protein mixed in water but you need to eat as soon as possible after training.
- GET SLEEP. Adequate sleep is paramount to recovery and performance. Go to bed as early as possible.

Warmup:
Dynamic Warmup
Junkyard Dog Warmup

Strength:
Dynamic Effort Back Squats- use 60-65% of your 1rm from Monday.

Conditioning:
12 minutes of-
10 Hang Power Snatches
15 Situps
20 Air Squats

11/8/11- Cranking Chinups!

Notes
- Freshmen- Bring your computers down for registration!!
- Everyone did a great job ripping PRs yesterday. Keep up the positive energy!!! It's awesome!!!

Warmup:
General Dynamic Warmup
Gymnastics Warmup

Strength:
Max Effort Chinup- 1rm weighted chinup (palms facing you) or max reps strict chinups

Conditioning:
5 rounds:
3 Heavy-ish Push Jerks
6 Pullups
9 Pushups

This is a sprint! Don't hold back!

11/7/11- Back Squats!

Notes
- Sophomores, I know you guys have registration, so bring your computer down with you. Early groupers, we'll let you out. Later groupers, you will register before you warm up.
- Freshmen, the above statement applies to you for Tuesday morning.
- Make sure you have your jump rope!

Warmup:
Choice of Jump Rope or Running practice
Dynamic Warmup
Dynamic Hip Prep

Strength:
Max Effort Back Squats! Your choice of high-bar or low-bar.

Conditioning:
4 rounds:
12 KB Swings (sub will be high pulls)
20 Double-Unders
100m Sprint (Down and back in Nelson)
Rest 1:30

11/3/11- Steady Workin

Warmup:
Running Drills
Jumping and Landing Practice
Shoulder Prep

Strength:
Dynamic Effort Split Jerk- 8 sets of 2 reps at 65-70% 1rm, alternating stance

Conditioning:
10 rounds:
5 Power Cleans
7 Burpees
10 Lunge Jumps

Mobility Homework!

Proper texting setup! Get organized! My two favorite Crossfit coaches, definitely watch it.



Stay hydrated! The electrolyte stuff might sound tricky, but I keep a tub of sea salt down at the pool and tossing a little of that in your water bottle for workouts helps a ton!