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

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

 

AMRAP 20

 

400m run

Max unbroken pull ups