Tuesday Workout

Change of plans- dynamic squats were done today

Tomorrow's Workout:

5 rounds:
6 power cleans
12 GHD situps
12 back extensions
rest :90

Monday Workout

The schedule for this week is as follows:
Monday- Metcon
Tuesday- Dynamic Squats and interval-based metcon
Thursday- Dynamic Bench and sprint work

Tomorrow's Workout:
40 swings
30 burpees
20 push jerks

or

3 rounds:
Nelson shuttle run
16 pullups

Friday Workout

Tomorrow Workout:
Olympic lifts- work up to a 3x1 at 80% for both lifts (full clean and jerk)

then

Some sort of sprint metcon that is tbd

Thursday's Workout

Tomorrow's Workout:

5 :90rounds:
6 heavy swings, unbroken
12 pullups, unbroken
AMRAP dumbbell bench
rest 2:00 between rounds

then

Tall box jumps, heavy sleds

Tuesday Workout

This is our last week of really getting after it before we start to resting more and really prepping for NESCAC's. Starting next week we will be doing dynamic effort squat and bench along with some Oly-lifts  thrown in. We will still be doing met-cons but rest and intensity will be more managed.

Tomorrow's Workout:
Hang Power Clean- heavy triple

then

30-20-10
Lateral Jumps
Knees to elbows
Back extensions

Monday Workout

It's gonna be really really cold in the morning (-15 degrees). Bundle up if you plan on walking down.

Tomorrow's Workout:
Shoulder Press- 5x3

then

3 rounds:
15 back squats
12 burpees, either jump over bar or touch top of the cage

then

Sled drags

Friday Workout

Another speed and technique oriented pre-meet workout, nothing too crazy. Because it will not take long we are really gonna get after some mobility work afterwards.

Tomorrow's Workout:

Dynamic Olympic Lifts- 10x1 at 75% of both lifts, rest ~:45 between lifts

then

Interval met-con that will be individualized based on your specific needs.
Expect some of the following movements- light deadlifts, sled pulls, GHD work, hollow rocks, box jumps

then

Mobility work-
At least one shoulder mobilization
Thoracic mobility on the foam roller
At least one mobilization for both hip flexion/extension

Thursday's Workout

Tomorrow's Workout:

Bench- progression or Wendler week 3

then

3 rounds:
15 dumbbell cleans
10 pullups

Rest Day Video and Shoulder Stuff

It's that part of the season again. The time when your get-up-and-go starts to drop a little, soreness and tightness ramp up, and shoulder start hurting. Kelly Starrett's Mobility Wod (mobilitywod.com) is a great resource for addressing flexibility and recovery issues. Browse through it and find some videos that address your needs. If your shoulders feel tender, be smart about it- rest it, ice it, and find an MWod. If your shoulders don't hurt, be proactive- work on some MWod shoulder stuff for preventative measures.  Below is a video thats a pretty good place to start.

Tuesday Workout

Tomorrow's Workout:

Snatch-grip deadlift- heavy triple

then

Three 5:00 rounds of:
500m row
Run 3 laps around Nelson
Max burpees
rest 3:00 between rounds

Monday Workout

With the championship season quickly approaching now is the time to get into the habit of doing the little things right outside of the pool and the gym.
-SLEEP: it is absolutely crucial for recovery. Shoot for a minimum of 7 hours.
-Eat Right: Limit your desert and junk food consumption. Make sure you are consuming enough protein and that you are making good carbohydrate choices both in terms of portioning (mostly post-workout) and quality (Fruits, vegetables, dairy). Be liberal with your fat consumption.
-Foam roll: Try to do it at least once a day.
-School: Do your homework on time so you can get everything else done.

Tomorrow's Workout:
Back Squat- 3x5, 5x5, or Wendler

then

4 rounds:
10 pushpress
20 kb swings
30 double-unders

Game Day

Time to dance at Hamilton.



make beautiful music

Friday Workout

We're going to work some speed and quality power output in preparation for the meet- dynamic oly lifts and some fast interval work.

Tomorrow's Workout
Snatch 12x1 at 70% rest :30
Clean, same as above

then

3 rounds of :15 on :45 off:
Push press 95#
Kipping knees to elbows
Light good mornings- don't rush these, stay controlled

Wednesday Workout

Tomorrow's Workout:

Bench- 3x5 or Wendler week 2
then
Dumbbell weakness work

then

3 rounds:
15 hang power cleans
15 burpees

then (if time allows)

Hollow rock work

Tuesday workout

Phone post

Back squat- 3x5 progression, 5x5 or wendler week 2

Then

3 rounds:
2 laps around Nelson
21 overhead squats
12 chest to bar pullups

Rest Day Videos

Cool video from Crossfit main site.
Get ready to tear it up this weekend.

Tomorrow's Workout:
Bench- progression or Wendler
then
Tricep work with db's

then

3 rounds:
10 broad jumps (at least 6 feet)
21 kettlebell swings
24 pushups

Rest Day Videos

I'm going to try to post some videos on rest days. Here are some video of great breaststroke technique- rebecca soni and sean mahoney.






Swimming Videos on Floswimming

Tuesday Workout

We're going to take Friday off this week because of the double-header this weekend.

Tomorrow's Workout:
12x1 snatch 65%, :30 rest between
then
12x1 clean 65%, :30 between

then

15-10-5
snatch-grip deadlifts
pullups
10-20-30 double-unders between deads and pullups

Start of J-Term

Back from a break in posting and a tough training trip in Florida. Shout out and thank you to Crossfit Fort Lauderdale for letting us work out with them! Great facility and great coaches. The rest of the season we have some quality training and strength programming planned.  Tomorrow is going to pretty light in terms of met-con. We're going to try to recover from the past week and gear up for a pair of home meets this weekend.

Tomorrow's Workout:

Back squat work- add weight to 3x5 progression, 5x5, or Wendler week 1

then

4 rounds:
:30 dumbbell push press
:60 rest
:30 burpees
:60 rest
:30 situps
:60 rest