Sumer Training Week 5 (July 1 - 5)

Monday

A: Push Press (5 x 5 @31x1) Rest 3:00
+10
B: 5 Rounds for time 
    10 Thrusters (95/65/45)
    10 HR Pushups 

*10 minute cap

PM Session
Power Clean 3, 2, 1, 3, 2, 1: 3:00 Rest 

8 minute AMREP 
Dead Lift (275/185)
Over Bar Burpee
3/6/9/12

Tuesday

EMOTM x 25
1 muscle up
8 KBS

Wednesday

 5 Sets
10 Front Squats (Heavy)
10 pullups
100m sprint
Rest 4:00

Friday

3 Dead Lift @85% x 6 rest 1:00
+
15 Minute AMREP
10 DL (185/115)
10 Burpees

Friday June 28 (Week 4)

Morning Session

A: Power Clean 

     5 Sets of 3 Rest 2:00

B: Team workout: Winner has most number of rounds + Reps by the end
3 sets of 3 min AMREP with 3:00 in between Keep number of rounds

     3 Power Clean T&G 
            (155 /115 / 65 / 45)

     6 Hand Release Pushups 

     9 Jump Squats 

This one is going to be a good one. Watch this video, its a good intro to the clean if you haven't done cleans before. Try to watch it so we can make things go faster. This is part 1. Might be a good idea to watch part 2 as well. The second video shows some girls killing it. Might be a good watch so if you have some time.

http://www.youtube.com/watch?v=mEyoH5FV03s

http://www.youtube.com/watch?v=lMwdAG2xkXI

Started off the morning with nine people. Nine is a lot. We had to spread people out a little to make sure there was enough room. I got 230 for 3 touch-and-go power cleans which was probably some kind of PR. Other highlights of the morning, Hick-man did 1 at 230 which is great. Team Abs/Joy dominated in the little AMREP comp we did (though I maintain they miscounted... seriously... they cheated). The Mad / Tag / Tif team learned the correct way to power clean, and G figured out how to tape his thumbs to avoid blisters.

So far here is what I have noticed about our little group. The guys need to really work hard on their flexibility (Probably hamstrings and ankle) and rack position (elbows high with the bar on your shoulders) Girls just need to get stronger and more explosive. The biggest thing again is working on opening and closing the hips. I'm pretty upset that the Abs/Joy team kicked our butts. I was probably going as at about 95% and was dead by the end of the workout. We still got rocked. Not too bad for 4 hours of sleep though. Rest up this weekend and come focused and ready to go on Monday. There are going to be a lot of people there so we'll see how it goes. Might need to run two back to back sessions or something. Hopefully I get the weeks workouts on the blog sometime tomorrow.

Afternoon Session

3 hour hike with Molly and Jackie. It was fun. The themes of the day were "Just go for it" and "WWL&CD"... (What would Louis and Clark do). Feel free to photo-shop a shirt for me.

Wednesday June 26 (Week 4)

AM Session

A: Press from ground 
     5 5 3 3 2 2
     Rest 2:30

B: 3 minutes on, 3 minutes off x 3 sets (6 sets one day)

    7 Thrusters (155, 115, 45)
    1:00 Burpee
    1:00 KB Swings (50/35/25)

Goals for the blog: Proof read the blog. That's all I got so far. We had 8 people today; Tag, Gantz, Abs, Al, Joy (dog just ate my burrito... I was looking forward to eating that... its gone) anyway, Stan-man, G, and me. Richter decided he wanted to sleep today. I don't know why you would skip the highlight of the day but its cool. Anyway Part B was pretty good. We all PR'ed which was good even though a few of us cheated a little to get the weight off our shoulders... I cheated for sure. The second part was killer, which was expected. Everyone did thrusters though and I didn't see anyone quit on the KB swings or the burpees. At that point it is all a mental game. Everyone in the group is strong enough to do KB Swings for a minute, but when there is sweat flying around it is easy to quit. Especially when your legs start to hurt a little or you grip is starting to slip a little or when you can't breath as well as you could before.  Hopefully today helped us realize we don't need to quit and can keep going... even though it sucks. Nice job everyone. This stuff isn't easy, especially at 6:30 in the morning. It was  I'll proof read now. Let me know if I missed anything. Dogs crying... he wants another burrito) Group Picture to come... minus Richter. We can photo shop him in later. Rest up and see everyone Friday morning. 

PM Session 

 AMREP

Eat, Ice Bath, Play Guitar

We went with the "London Fog" filter. We should have taken this right after we were done with set number 3. I have a feeling we wouldn't have been this happy. See everyone Friday!!

Tuesday June 25 (Week 4)

AM Session

20 min amrap:

2 muscle ups (Burpee Pull Up)

4 Handstand Pushups (Wall Walks)

8 box jumps 24/36 (step down)

Everyone keep track of your own sets. Winner buys lunch... never mind. I am not buying lunch

Well we got to test out the new white board today... It worked awesome. Also, "Tag" showed up which was also awesome. It looks like I set all of our goals too high. I figured that every round should take at most 2 minutes but I forgot to factor in the fact that wall walks are highly taxing and time consuming. No one met the goals I set for them. If I had to do it again I would have stayed in the 8-13 range for everyone. On the way home I was thinking about the things I want everyone to get out of this summer's training at school. Here is what I came up with. 
    
1. You should always keep a log of what you are doing. This means you have a plan for what you are going to do before you get into the gym and you record what you do once you are in the gym. 
2. You should all follow some program. Though I do tweak things from time to time, I do not construct the program. There are people a lot smarter and more experienced than me doing these things and we need to take advantage.
3. Have a goal before you start. If you just blindly do the workout you don't know if you did well or if you did poorly. Being tired is not enough. You need to either feel that you achieved something or that you need to work harder next time. 
4. Warming up fully and stretch. If you start cold it's going to take half the workout to get going. This means half of the workout was wasted. Take advantage of your time and your training. 
5. Open and close your hips. It is the most important move in sports and if you want to be better at anything you need to be able to do this... well most things. You don't need to open and close your hips in Math... or bowling. But everything else
6. Eat something when you are done and rest between sessions. We spend a lot of time stressing our bodies. We need time to recover. This means eat something (or drink chocolate milk) immediately after we are done and rest up for the next day. 

PM Session

A: 10 Dead Lift as fast as possible 

     2:00 Rest x 5 

B: 5 Min AMREP 

    4 KB Clean and Jerk each arm

    4 Hand Release Push Ups 

Rest 2 Minutes 

C: 5 Min AMREP 

    10 KB Swing (2 pood... not a typo)

    10 Situps 

All sets of the dead lift were done at 225 and they all took 12 - 15 seconds. Got 6 rounds on the number for the first amrep and 7 + 4 for the second amrep. The goal was 7 per AMREP. I am pretty tired I guess. Kept moving through the amreps and was very warm by the end. It was not pretty. I am going to try and eat a whole large pizza tonight. Hopefully I feel a little bit better after that. Note: after eating that 16 inch pizza i did feel a little better. 6:30 tomorrow!!

Monday June 24 (Week 4)

AM Session

A. 1 1/4 front squat 3, 3, 3, 2, 2, 2; rest 2 min

B. Power snatch; build to a max (work on technique) for 10 minutes

+
Tough part:3 rounds for time:
15 deadlift 225/125 15 back squat 225/125 (from floor)

225 and 125 are going to be very difficult for all of those involved. Since we are going to have so many people we are going to have to set some people up in either the rack area or the weird side area...

Starting off was a little rough. Couldn't get the music to play, got there a little late, was tired from the weekend. However, the workout itself was pretty good. We had 6 people show up which was an all time high for us. I wanted to take a picture but everyone was pretty cashed and sweaty by the end. It was a rough one. We worked on the snatch for about 5 minutes with the PVC. It's a weird move. We really need to work harder on the chest ups, hips open, and hips close thing. its a pretty important move in all sports, not just crossfit.
As you can see I only used 195 in the squats. RX was 225 but there was no way after those front squats that i would have been able to do that. Also, abs on means turn your abdominal muscles on... not do work Abbi (Stanich needed that cleared up). We may run tomorrow or i may find something else to do. Either way get here on time and be ready to go by 6:30. See everyone tomorrow.   

PM Session 

Play ball... or sit by the pool. Which ever seems more beneficial at the time. You should probably eat a lot as well. 

Summer Training Week 4 (June 24 - 28)

Monday

A. 1 1/4 front squat 3, 3, 3, 2, 2, 2; rest 2 min

B. Power snatch; build to a max (work on technique) for 10 minutes

+
Tough part:
3 rounds for time:
15 deadlift 225/125
15 back squat 225/125 (from floor)

Tuesday 

20 min amrap:

2 muscle ups (Burpee Pull Up)

4 Handstand Pushups (Wall Walks)

8 box jumps 24/30 (step down)

 

Everyone keep track of your own sets. Winner buys lunch... 

Wednesday

Partner Workout 

7 Thrusters (Heavy)
1:00 KB Swings 
1:00 Burpee 



Clock set on a 3 minute Timer. When one person is going to other person is timing and counting. Then we switch. One of the better workouts we will do. We could probably do this one outside if we wanted to... we just have to get there on time.

Friday

A. Squat snatch; 1 rep on the 30 seconds for 20 reps @70% 1rm

+

7 TnG power clean and jerk 135/85

Sprint 100m @100%

rest 3 min

x6

Personal Records

Summer Personal Records

Benton:
     Back Squat: 325 x 2 
     Dead Lift: 385 x 1 
     Muscle Ups: 3 EMOTM x 15
     Snatch: 175 (Not Good)

Abbi:


Stanich: 


Richter: 


Joy: 


Jackie:


Molly:


Easy G: