CFCC Wednesday-- 6am'rs training day...

"wakey..wakey eggs and snakeys....."


Warm up:
Snakey Torso Flex/Extend 2 x 10
Tabata bottom to bottom Squat 4 sets

Part 1: On the minute every minute for 7 minutes
Hang Squat Clean to Overhead x 5

rest 5min

Part 2: Ladder Combo for time
Push ups 10-1
KTE 1-10

rest 5 min

Part 3: Row and Jump for points
Row 30sec for calories
30sec Double unders 0r sub Jumprope (divide by 2)
1 minute recovery
(eg: 10cal+20du = 30 points for that round)
3 rounds for total score

Day 17 Training DAY

Warm up: 800m jog... Back Ext 3 x 10 / KTE 3 x 10

5 rounds intervals of...

15 wall ball shots
10 power cleans @ 65% of max
15 Burpees
rest 3min b/w rounds

*post time for each round

Day 16 Training

1A. Overhead Squat 3-3-3-2-2-2-1-1-1/ rest 120sec
1B. Chin ups 3-3-3-2-2-2-1-1-1/ 120sec
2A. Cluster HSPU 1.1.1 x 3 / 90sec
2B. Cluster Box Jump 1.1.1 x 3 for max height /90sec
3. AMRAP double unders in 60sec x 3 / rest 30sec

Day 15 Training Day

Jem Trail, St. George Utah

1A. Bench Press amrap #135/#95/ rest 3min

1B. Row 60sec @max effort / rest 3min

Complete 3 rounds

*post reps and meters

DAy 14 Training

Clean: 5.4.3.2.1.1.1

rest 5 minutes

10.9.8.7.6.5.4.3.2.1

CTB chin ups
Box Jump 30"/24"
GHD Sit ups

*post max load lifted for clean and time for met-con.

3 Peaks-Active Recovery?

12 mile-ish mt. bike ride....

short and long climbs...felt GRRREAT after 186 dead-lifts yesterday!

Day 13 Training Day

Bryce (body wt. 155lb soaking wet) demonstrating "mettle" at the NV/UT CrossFit sectionals when finishing the "Prowler WOD" which included; 265lb dead-lift along 100lb sled push and 115lb overhead squat. Bryce never lifted 265lb in the dead-lift ONCE and managed to complete all 15 reps!!

"I believe the "will" is always more capable than the mind...the key is turning the mind off and letting the will take over..."

5 x (as many rounds in 3 minutes)

• 7 dead-lifts #225/#155


• 7 chin-ups

rest 3 minutes between rounds

*record total rounds and reps as score

DAy 12- Training Day

1. Front Squat 3.3.3.2.2.2.1.1.1 / 180rr
2. Seated Milatary press 3.3.3.2.2.2.1.1.1 / 180rr
3. Ghd Sit ups amrap 30sec /30rr x 8

rest as needed...

"Helen"
400m run
21 KBS
12 Pullups
3 rounds for time...

*Post loads and reps for workout 1/ rest between wods/ time for helen.

Day 11- Training Day

CrossFit Cedar City Row Station.....yah!

ROWER: 5 sets of 1 minute - max effort intervals

*Rest 4min after 1st set; 3:30 after 2nd set; 3:00 after 3rd set; 2:30 after 4th set

**record avg. watts and HR after each set...

Day 10- W.O.D

CrossFit Flagstaff-- Me and Lisa Ray..thanks Lisa!

21-15-19

Overhead Squat #135/#95

Deadlift #225/#155

Day 9- Training Day

1. Power Clean 1.1.1.1.1 / 2min rest
165/175/175/180/180

2A. Back Squat 4 x 2-3 / 90sec rr

185/195/200/205 all for triples

2B. Ctb chin ups 4 x 15 unbroken / 90rr

Mt Bike Sedona March 15th-16th 2010

Lil' Rach watchin' Me...take the erosion line... :-)

March 15th 2010
Cathedral Trail- 4hr ride

March 16th 2010
John Wilson Trail-3hr ride

Technical rides with short burst climbs and Gnarly descents.....

DAy 8- Training Day

1. On the minute build to a heavy 5Rm Overhead Squat by adding wt each minute...how long and heavy can you go?
2. Cluster Squat Snatch (off blocks mid-thigh) 1.1.1 x 4/120rr
3. Squat Clean + Jerk (off blocks mid-thigh) 1sqc + 2j; x4/120rr
4. Snatch Grip high pull 3 x 3 heavy/75rr
5. Stiff Leg Dead-lift 4 x 8-10/75rr

rest 5 minutes

3 rounds of:
60sec row @ 95%
rest 1min
60sec amrap double unders
rest 1min

*post loads for 1-5
*post meters on row and double unders completed

DAy 7- TRAINING DAY

"Things that hurt, instruct." --Ben Franklin

Warm up: jump rope +back ext+various

for time:
25 pull-ups
25 push ups
25 sit ups
25 squats
50 pull-up
50 push ups
50 sit ups
50 squats
75 pull ups
75 push ups
75 sit ups
75 squats

* post time

Day 6- Training Day

1A. Bench Press 4 x 6.4.4.2 @ 50x0/ 90rr
1B. 11/4 Squat 4 x 6.4.4.2 @ 4010 / 90rr
2A. Mixed Grip 3 x 4 @ 41X1 / 60rr
2B. High Box Step Ups 3 x 8ea. / 60rr
3. HSPU: 3 x 5 double mat/rr 30; 3 x 3 single mat/rr 60; 3 x 1-2 no mat/rr 120
** complete each series before moving to next
4. 100 GHD Sit ups for time

"The harder you work, the harder it is to surrender" - Vince L.

DAY 5 - TRAINING DAY

5 rounds for time...
1minute wall-ball
1minute 15' rope climb no legs
400m Row
--rest--
6 minute rounds; rest peroid is determined after completion of row...

The Truth About Adrenal Fatigue

FYI-Good article


TMUSCLE.com The Truth About Adrenal Fatigue

Day 4 TRAINING DAY

45 min trail run at 3 peaks; roughly 4+ miles

Day 3 TRAINING DAY

Warm up: 3 rounds of Cindy
1. Build to a Heavy 1 rep Dead-lift
2. Build to a heavy 2 rep Hang Power Clean
3. Build to a heavy 3 rep Press
4. Clean and Jerk/PP 6 x 5/60rr; pick a wt that you can touch and go...

*post loads

DAY 2- TRAINING DAY

Me, Mary and Miranda...CF Sectionals, Ogden UT

Warm-up ~
1000m row; progressivly increase power every 200m...then
2 rd's of: 15 ub A-Squats + 15 ub D.U's + 15 ub GHD Sit ups

1A. Mixed Grip Chin ups 4 x 4-6 @ 31x0 /90rr
1B. 11/4 Back Squat 4 x 6-8 @ 4010 / 90rr
2A. Lean Away Chin ups 3 x 3-5 @ 51x0 /75rr
2A. High Box Step Ups 3 x 8ea. /75rr
3A. Eccentric HSPU on parrelletes 3 x 2-4 @41-1/60rr
3B. Anchored situps 3 x 35 /60

*post loads

Day 1 - TRAINING DAY

Bring the PAIN...its the only CANDY i will eat!

7 minutes of as many sets possible of 25 unbroken double unders
*completed 7

1A. Bench Press 4 x 6-8 @ 50x0 / 60rr #105/105/115/115
1B. KBS 4 x 12 1.5pd /90rr
2A. Dips 3 x 6-8 / 60rr --w/20lb for 2 sets
2B. Snatch Grip DL 3x 6 @ 40x0 /90rr #155
3A. GHD Raises 3 x 12 / 45sec
3B. Toes to Bar 3 x 12 / 45sec

MORE HIGHLIGHTS FROM SECTIONALS

wmv --Miranda's "pissed" off....good times with a fun and insane group of competitors!

WOD #2 Video --MY time: 2:59 #1

wmv