150202 – Neutral

neutral

This week will be a little different than what we’re all accustomed to.  We’ve all been beat up with the last 6 weeks of programming.  Take this time to recharge your batteries, recover, and heal… be ready for the Open.  On top of what we do in class, try to get in some extra slow easy cardio (shivers) in your spare time… running, rowing, biking, walking, swimming, hiking, etc.  Don’t do the training if you don’t have the guts to rest.

Also, I posted THIS a year ago this week.  It’s something ALL of us need to think about from time to time.  Are you measuring your fitness progress???  If so, how???  I hope it’s NOT with the bathroom scale.  IMO strength should be at the top of your priority list of fitness aspects… the reason why CFV Outlaw is a strength-biased program.  As we age, we lose muscle mass, but a solid strength program can prevent and reverse this. I’ll bet in 30-40 years the ability to squat yourself off the toilet, pull yourself in and out of your car, and pick up your grandkids will be far more important than your %bodyfat, pant size, or your 5k time. If you aren’t seeing increases in your baseline strength (squats, deadlifts, Oly lifts, etc), how do you know your hard work is paying off???  Don’t skimp on the days that a Barbell Complex or heavy sets of back squats are programmed.  Lift heavy things.

Outlaw – Deload- Week

BBG

EMOM for 5:00-

5x T&G Snatch @<50%

Strength/Skill

10min to est 1RM for the following UB complex.

1x Clean to Thruster + 1x Push press + 1x Push jerk + 1x Split jerk

Conditioning

20:00 at a conversational pace… seriously. The goal is to keep your HR under 150bpm.  I know this is foreign to most of us.  If you aren’t sure, take your pulse for 6 sec… do NOT exceed 15x beats in this time. We may have to get out some dirty rap music for this session.

25x Wall Balls 20/14#
25x Burpee Box Jumps 24/20″
25x KB Swings 24/16kg
25cal Row or 400m run

 

CFV Monday WOD

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150130 – CrossFit vs Weightlifting

all you brah

“All you brah!”

Why People Leave CrossFit for Weightlifting.  Entertaining read.

Session 1

BBG

1) Alternating EMOM for 8:00-

a) 5x Hang Snatches (from power position – UB is the preference, but drops are acceptable) Heavier than last Friday

b) 10x Box jumps 24/20

2) Front Squat (Based on 1RM Clean) + Jerks:
1X5+3@65%, 1X5+3@75%, 1X5+2@80%, 1X3+1@85%, 1X5+2@80% – rest 2:00 or more if Jerk misses occur.  If you couldn’t complete all reps from last week, do NOT increase weight…

Cond

5min to complete…

120x DUer

60x Wallball 20/14

ME MUp with the remainder of the 5min

90sec rest, then…

2:00 ME Deadlift @225/155#.  Goal is 5+ more reps than last Friday

Session 2 – at least 4 hrs after session 1

5min easy run warmup

~10min Fartlek run.  This is an unstructured effort, but try to accumulate 8-10x pick-ups @95%+ effort for ~10-15sec each with a minimum of ~30-60sec of easy recovery .

5min easy run cool-down

 

CFV FY Friday WOD

Again, one of my favorites.  Fill the board Friday. “Beat the Coach” 9:09

“Amanda”
Three rounds, 9-7-5 reps, for time of:
Muscle-Ups
Snatch (full squat)@135/95
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150129 – Champions

DSC_0328

Sweat-angel Steer courtesy of Hunter H.

I’m beating a dead horse here, but I’m calling’ y’all out… REGISTER FOR THE OPEN!!!

Outlaw – rest

CFV Thur WOD… 75x heavy thrusters… better eat your Wheaties.

5RFT of:
15 Thrusters (135/95)
400m Run
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150128 – Garage Days

***IMPORTANT***  If you haven’t registered for the Open yet (4&1/2 weeks left) , 2 things… 1) Just do it.  2) Why not?  Reality… nobody’s making it to the Games… so what?  Yes, it’s $20 that you could spend on Spark, a tank of gas, or Shiner… so what?  Interact with the CF community… it might be humbling… so what?  It’s definitely a whole lot of fun.  I’m putting a “Team Veritas” together just to see how our top 6 in this little fitness-experiment on Industrial Blvd stacks up to other gyms. There are new master’s and even “scaled version” WODs, so EVERYONE can compete.  If you don’t have a clue what to do, see one of our coaches. 3, 2, 1, GO!

Outlaw

Session 1

BBG

EMOM for 7:00-

5x Power Snatches*

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Strength/Skill

E90S for 4:30. 3x of Complex of 1x Snatch (full) + 1x Snatch Balance + 1x OHS (1 set = 3 reps of 1x Sn+ 1x SB + 1x OHS) – Heavy but perfect

Cond

“Amanda”

9, 7, 5 of…

Snatch (full squat)

MUp (C2B x2 scale)

 

Session 2 – To be done at least 4hrs after #1

2mile run @conversation pace.

 

CFV Wed WOD… this should be interesting.

100’ Walking Lunge
21 Pull-Ups
21 Sit-Ups
100’ Walking Lunge
18 Pull-Ups
18 Sit-Ups
100’ Walking Lunge
15 Pull-Ups
15 Sit-Ups
100’ Walking Lunge
12 Pull-Ups
12 Sit-Ups
100’ Walking Lunge
9 Pull-Ups
9 Sit-Ups
100’ Walking Lunge
6 Pull-Ups
6 Sit-Ups
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150127 – Justin

20150121_171335

“What’s a dooer???”

Outlaw

Weakness

1) Move through the following circuit 3x… Not for time.

5x Strict Press @80-85%

5x DL @80%… drop every rep

5x Strict tempo pullup (3sec up, 3sec down)

10x GHD situp

2) 3RFT of…

4x MUp

400m ME run

 

CFV Tuesday WOD

For Time:
400m Run
15 Back Squats (225/135)
40 T2B
60 KB Swings (53/35)
400m Run
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150126 – Pain

Screenshot_2015-01-23-07-40-15

Pretty sure everyone at 6am is feeling this way after the last two weeks.  The weights have been crushingly heavy, the reps too high to count, and the volume beyond belief.  Here we go again… 5 weeks til the Open.

Outlaw

Session 1

BBG

1) 5min AMRAP of Snatch (anyhow) @135/95#

*EMOM (including 0:00) 15x UB DUer.

2) 5min AMRAP of C&J (anyhow) @175/125#

*EMOM (including 0:00) 5x Bar-facing Burpee (2feet takeoff)

Strength –  alt E2MOM for 4 sets squat & 3 sets T2B

1a) HBBS 5x @65%, 5x @75%, 5x@80%, 3x @85%

1b) ME T2B

Cond

5min AMRAPof…

3x MUp/6x C2B

6x Push press @155/110#

100′ shuttle run (4x 25′ sections)

 

Session 2 – to be done at least 4hrs after #1

Cond

2 mile tempo run @80-90% 5k race pace… aka “moderately miserable”

*Set timer on watch.  E3MOM stop and perform 10x Burpee.

 

CFV Monday WOD

4RFT:
5 Push Jerk (115/85)
7 Box Jumps (30/24)
5 Tire Flips
7 2-for-1 wallballs
200m run
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150123 – Frost

possum_kingdom_run02

Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.

Looks like great weather to be running around the woods at PK this Saturday.  Get outside.

Outlaw

1) Alternating EMOM for 8:00-

a) 5x Hang Snatches (from power position – UB is the preference, but drops are acceptable) Heavier than last Friday

b) 25x UB DUer

2) Front Squat (Based on 1RM Clean) + Jerks:
1X5+3@65%, 1X5+3@75%, 1X5+2@80%, 1X3+1@85%, 1X5+2@80% – rest 2:00 or more if Jerk misses occur.  If you couldn’t complete all reps from last week, do NOT increase weight…

3) 7:00 AMRAP of:

15x OHS 115/75#
5x MUp

Rest 1:00 after 7:00 AMRAP, then…

2:00 ME Deadlifts 225/155#

Note: Do small sets (5-10 fast UB reps), and try to minimize rest intervals to keep moving at relatively the same pace for the entire 2:00.

 

CFV Fri WOD

“DT”… this is one of my favorites.

with a 155/115# Barbell, 5RFT of…

12x Deadlift

9x Hang power clean

6x Push jerk

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