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.
Sunday, November 13, 2011
Saturday, November 12, 2011
Wednesday, November 9, 2011
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
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
Monday, November 7, 2011
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!
- 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!
Sunday, November 6, 2011
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
- 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
Wednesday, November 2, 2011
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
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
Tuesday, November 1, 2011
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!
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