Monthly Archives: March 2015
4/1/15 Practice Day
Upcoming
4/11 Kipping Pull Up Seminar 10am
4/18 WBBC Graduation 9-11am
4/25 Ultimate Frisbee 10am (Bring Friends)
5/2 Food As Fuel Seminar 10am
Practice
10 Minutes of double under work
10 Minutes of toes to bar technique work
Conditioning
100-75-50-25 Double Unders
20-15-10-5 Toes 2 Bar
Notes
Use this time to perfect and learn a new skill
The practice time is very valuable to your advancement as an athlete.
Be focused and do your best to practice perfectly
3/31/15 Competition Day
Upcoming
4/11 Kipping Pull Up Seminar 10am
4/18 WBBC Graduation 9-11am
4/25 Ultimate Frisbee 10am (Bring Friends)
5/2 Food As Fuel Seminar 10am
Technique
10 Minutes working on touch and go power cleans
Conditioning
4 rounds for time
10 hang power cleans
400m run
12 pull ups
Notes
Competition days are for maximum intensity…
This particular workout you want to find a solid/fast pace and look to hold it from start to finish.
3/30/15 Training Day
Upcoming
4/11 Kipping Pull Up Seminar 10am
4/18 WBBC Graduation 9-11am
4/25 Ultimate Frisbee 10am (Bring Friends)
5/2 Food As Fuel Seminar 10am
Strength
5 sets
5 back squats 60%
rest 1 minute
30-1m ring support
rest 1 minute
Conditioning
40-30-20-10
Russian Kettlebell Swing
AbMat Sit Up
Walking Lunges
3/27/15 Testing Week
UPCOMING
3/27/15-5pm and 6pm Friday Night Lights CrossFit Open 15.5
3/28/15 10am Kipping Pull up Clinic10am
4/18/15 9am-11am WBBC Graduation
4/18/15 10am Snatch Clinic
4/25/15 10am Ultimate Frisbee
CONDITIONING
For time
2K Row
3/25/15 Testing Week CrossFit Total
UPCOMING
3/27/15-5pm and 6pm Friday Night Lights CrossFit Open 15.5
3/28/15 10am Kipping Pull up Clinic10am
4/18/15 9am-11am WBBC Graduation
4/18/15 10am Snatch Clinic
4/25/15 10am Ultimate Frisbee
STRENGTH
CrossFit Total
1 Rep Max
Back Squat
Press
Deadlift
You get 3 attempts at your 1 rep max once you have properly warmed up
3/23/15 Testing Week
UPCOMING
3/27/15-5pm and 6pm Friday Night Lights CrossFit Open 15.5
3/28/15 10am Kipping Pull up Clinic10am
4/18/15 9am-11am WBBC Graduation
4/18/15 10am Snatch Clinic
4/25/15 10am Ultimate Frisbee
TESTING
“Fight Gone Bad”
1 minute per station
Wall balls
Sumo deadlift high pull
Box jumps
Push press
Row for calories
3/20/15 CrossFit Open 15.4
UPCOMING
3/20/15 5pm,6pm Friday Night Lights CrossFit Open 15.4
3/28/15 10-11am Muscle Up Workshop
4/18/15 WBBC Graduation Day 9-11am
CONDITIONING
15.4 CrossFit Games Open
8-minute AMRAP:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern
M 185 lb. F 125 lb.
3/19/15 Deload Week
UPCOMING
3/20/15 5pm,6pm Friday Night Lights CrossFit Open 15.4
3/28/15 10-11am Muscle Up Workshop
4/18/15 WBBC Graduation Day 9-11am
CONDITIONING
5 rounds
100m sprint
10 burpees
20 jumping lunges
*2 minute rest*
3/18/15 Deload Week
UPCOMING
3/20/15 5pm,6pm Friday Night Lights CrossFit Open 15.4
3/28/15 10-11am Muscle Up Workshop
4/18/15 WBBC Graduation Day 9-11am
CONDITIONING
For Reps
2 minutes/station
Row for calories
Sit ups
Box jumps
Push ups
Double unders
1 minute/station
Row for calories
Sit ups
Box jumps
Push ups
Double unders
