Thursday's Partner-ish Workout

Partner up and race each other on today's workout. We'll start in pairs on the rowers and go in heats.


Tomorrow's Workout:
Bench- progression or deload week
De-loaders do 3 sets of 8 weighted dips

then

For time:
Row 1000m
Run to the indoor track
30 burpees
Run 800m (4 laps around track)

Tuesday's Workout and Hour of Power

Hour of Power is tomorrow. Don't forget your $5 donation. Not only is it a great fundraiser for a great cause, but its also an opportunity for us to focus on fast, quality swimming.

Tomorrow's Workout:
Snatch- heavy single

then

4 rounds:
2 court shuttle run
12 heavy swings
15 pullups

Monday's Workout

Tomorrow's workout relates directly to swimming. The push press trains the connected hip extension and shoulder throw that drives butterfly, breaststroke, and sprint freestyle. At 4 fast intervals with rest in between, the time domain of the workout simulates a meet situation.

Tomorrow's Workout:
Back Squat- continue progression or Wendler de-load week

then

3 rounds:
10 push press, use a weight that you can go unbroken with
10 box jumps
rest 3-4 minutes
Repeat 4 times

Swagger

First meet of the year is coming up on Saturday. We've been working hard all fall and its time to show the other teams at the New England Invitational what we've got.
One of the biggest parts of racing is having confidence, stepping up on the blocks and knowing that you're going to swim fast. You gotta have swagger, whether its on the starting blocks, on the rower, or in the squat rack. You gotta be ready to throw down.
A great example of an athlete with swagger is Usain Bolt. He's the fastest man in the world and he doesn't ever doubt himself. He approaches every race knowing that he is about to run as fast as he can. So this weekend when you're getting ready for your race, know that you are going to swim fast and make it happen.




The workout tomorrow is not obligatory for everyone, but if you cant to come down and work on your Olympic lifting you are more than welcome.

Tomorrow's Workout:
Sled Drags down the coaches' hallway

then

5 rounds:
Power Snatch x 1
Overhead Squat x 2
Snatch Balance x 2
Hang Snatch x 1

Jump Ropes, Rowing, and Swings

A picture of today's hike.


Jump ropes are great conditioning tools that, because of resource issues, we can't fully utilize. It would be great if those of you that can and want to would order your own rope. They're inexpensive and it would be great if we could have a few to work with. Below is  a link that has a few different options, I think the ultra speed cable is the best option.

 http://www.againfaster.com/jump-ropes/


Tomorrow's Workout:
Bench: add 5 pounds from last week or do your Wendler plan

then

5 rounds for max reps:
1:00 row for calories- Sub for double-unders if you have them
:30 rest
1:00 kettlebell swings
:30

Rest Day

Tomorrow is a rest day. Per the usual, get your sleep, foam roll, stretch, do whatever you need to do to feel good Thursday morning.
A great resource for stretching and mobility work is mobilitywod.blogspot.com. It's run by Kelly Starrett, a Crossfit coach and PT. He's super knowledgeable and his drills are really effective.

We have our first meet coming up this weekend so here's an inspirational video.
Background Story: Matthias Steiner, an Austrian native, became a German citizen in order to be able to compete internationally because Austria's weightlifting program fell through. Then, a few months prior to the 2008 Olympics his wife died in a car accident. At the Games he found himself in the silver medal spot going into his final attempt. He decided to go for gold and called for a 10 kilo pr. 10 kilos!! That's 22 pounds! A massive jump. Watch the video to see what happens.

Tuesday's workout

And so the season begins. It feels great to be starting up again.

Those of you who couldn't make it this morning will be making up the workout tomorrow.



Tomorrow's Workout:
Clean and Jerk- heavy single

then

5 rounds:
5 squat clean thrusters 95#
10 pullups, chine over top bar if you have 'em

OR make up yesterday's workout.