2014 Games Here We Come
Good with the bar? Use Dumbells…
Hey Toasties. Starting next week we will be beginning our competitor programming for the 2014 Season. Macrocycles will enable us to spend dedicated periods to developing strength, skills and weaknesses.
During these cycles we will implementing some of the best training strategies out there- Froning, Westside, Wendler, Greg Everett, Strongman, and some others. The way that the cycles work is that there is a focus on a piece of CrossFit for 3-6 weeks, rather than the variance that we are used to. Below is an outline of what to expect:
July 15-August 3rd— Goat Training- Pick 2 Goats and focus work on those 2 goats. This week you should be determining your 2 goats so that you are all set to go by July 15th.
August 5th-September 13th––Getting STRONG. General strength programming with Strongman (odd objects worked in). Working towards not only raw strength but also generating power.
Below is a general outline of what we will be focusing on during the 6 weeks. You will be doing focused strength barbell work and then accessory work, most often in the from of WODs.
| WEEK | Monday | Tuesday | Wednesday | Thur | Friday | Saturday |
| 1 | Squat Strength | Press Strength | Squat Dynamic | DeadLift Strength | Press Dynamic | |
| Deadlift Dynamic | Power Clean | |||||
| 2 | Squat Dynamic | Press Strength | Squat Strength | Squat Dynamic | Press Dynamic | |
| Deadlift Dynamic | Deadlift Dynamic | Power Clean | ||||
| 3 | Deadlift Strength | Press Strength | Squat Dynamic | Squat Strength | Press Dynamic | |
| Deadlift Dynamic | Power Clean | |||||
| 4 | Squat Dynamic | Press Strength | Squat Strength | Squat Dynamic | Press Dynamic | |
| Deadlift Dynamic | Deadlift Dynamic | Power Clean | ||||
| 5 | Squat Strength | Press Strength | Squat Dynamic | Deadlift Strength | Press Dynamic | |
| Deadlift Dynamic | Power Clean | |||||
| 6 | Squat Dynamic | Press Strength | Squat Strength | DeadLift Strength | Press Dynamic | |
| Deadlift Dynamic | Power Clean |
September 16th-September 28th— Gymnastics and Metcon- Deloading.
September 30th-November 9th—Olympic Weight-lifting Program. Speed/Strength. Time to get technical. We will be following a traditional Olympic Weightlifting program using percentages and accessory work. Accessory work will be in the form of WODs occasionally as well.
November 11th-November 30th–Attacking Goats
December 2nd-January 4th —Similar to current programming. Oly followed by Strength. A mixture of heavy and light metcons.
January 6th-Week 1 of Open— Crushin Metcons. Lots of time trials, and muscular endurance leading up to the competition season.
Warm Up
Row 1000m
Overhead stretch with red band and pvc
Oly
1. Drop Snatch (5 minutes)
3-3-3- Little to no load
2. Snatch Balance (10 minutes)
3-3-3
Strength– (15 minutes)
Overhead squat
3-3-1-1-1
*Experiment with narrower grip if able.
WOD
3 Rounds
500m Row
10 Squat Snatches
Rest 2 minutes
Games- 165,115
Regional- 145,100
Open- 115, 80
Did TnG Squat Snatches up to 195 x 3
WOD: ~20:00 games, was on final rep at ~17:55, rushed for last rep to beat 18:00 and continued to have complete muscle failure for over 2 straight minutes/the 4th hit me hard
sub 16 is nonsense Goose
Did TnG Squat Snatches up to 195 x 3
WOD: ~20:00 games, was on final rep at ~17:55, rushed for last rep to beat 18:00 and continued to have complete muscle failure for over 2 straight minutes/the 4th hit me hard
sub 16 is nonsense Goose
Row 3:24
Ds 135?
Sb 235×1
Ohs 275 (20lb pr)
Wod 18:15 games
Still mad at goose for his ferocious comeback.
Row 3:24
Ds 135?
Sb 235×1
Ohs 275 (20lb pr)
Wod 18:15 games
Still mad at goose for his ferocious comeback.
Drop: 75
Balance: 125
OHS: 170 pr
Wod: 23:00 games
Probably took a little too much time in between reps.. Failed three times, but probably could have picked up the pace.
Drop: 75
Balance: 125
OHS: 170 pr
Wod: 23:00 games
Probably took a little too much time in between reps.. Failed three times, but probably could have picked up the pace.
DS: 65
SB: 95
OHS: 145 – failed 155 failed 150 but I’m convinced if I had more time I could have done 150!
WOD: 17:26 @ 80#
DS: 65
SB: 95
OHS: 145 – failed 155 failed 150 but I’m convinced if I had more time I could have done 150!
WOD: 17:26 @ 80#
Drop snatch:195
Snatch balance:215
OHS: 275
WOD: around 18 at regionals put actual time on board and now can’t remember
Drop snatch:195
Snatch balance:215
OHS: 275
WOD: around 18 at regionals put actual time on board and now can’t remember
Excited to come home and get back after it! Been working on goats here in Haiti – mainly double unders, push ups, and strict pull-ups. Will keep working on those for the two weeks of goats cuz I can do them away from the gym, even though dubs make me want to beat my head against a wall (still!).
cant wait to get you back at the box! nice pic on the CFS comments.
Excited to come home and get back after it! Been working on goats here in Haiti – mainly double unders, push ups, and strict pull-ups. Will keep working on those for the two weeks of goats cuz I can do them away from the gym, even though dubs make me want to beat my head against a wall (still!).
cant wait to get you back at the box! nice pic on the CFS comments.
Warm-up: done
Drop snatch: Green bar
Snatch balance: 55#
OHS: 115# PR 🙂
WOD: 20:21 @ 75#
I’m ready for the goat training!
http://www.youtube.com/watch?v=rfwu_TG3K7M
Warm-up: done
Drop snatch: Green bar
Snatch balance: 55#
OHS: 115# PR 🙂
WOD: 20:21 @ 75#
I’m ready for the goat training!
http://www.youtube.com/watch?v=rfwu_TG3K7M
Warm-up: done
Drop snatch: Bar
Snatch balance: 115#
OHS: 200 – Ran out of time. Have another 15-25lbs here. WOD: 18:07 @ open – Getting better bar contact here. Need to start stepping up the snatch weight soon.
Warm-up: done
Drop snatch: Bar
Snatch balance: 115#
OHS: 200 – Ran out of time. Have another 15-25lbs here. WOD: 18:07 @ open – Getting better bar contact here. Need to start stepping up the snatch weight soon.
drop-snatch: bar
snatch balance: 135×3, 155×3, 185×3
OHS: 185×3, 205×3, 225×3. 255×1, 275×1, failed 295 should’ve got it. next time hitting 300+
WOD: 3:59, 4:25, 4:55 splits @ regionals.
Did an extra WOD with Alec and THE DePriz.
400, 300, 200, 100 m sandbag runs with 10, 8, 6, 4 HSPU in between
took me like 13 or so minutes. Anything involving body weight = GOAT.
Ohhhh I like that workout! Going to try that this week.
drop-snatch: bar
snatch balance: 135×3, 155×3, 185×3
OHS: 185×3, 205×3, 225×3. 255×1, 275×1, failed 295 should’ve got it. next time hitting 300+
WOD: 3:59, 4:25, 4:55 splits @ regionals.
Did an extra WOD with Alec and THE DePriz.
400, 300, 200, 100 m sandbag runs with 10, 8, 6, 4 HSPU in between
took me like 13 or so minutes. Anything involving body weight = GOAT.
Ohhhh I like that workout! Going to try that this week.
Warm up: done
Drop snatch: just green bar
Snatch balance: 55# should have done more but we were running behind
OHS: 105# pr! Not heavy but a big improvement from when I was just doing 45# last summer!
Wod:21:20 @ 75#. Awful. Lots of looking at the bar.
It was nice to have Gillian back this morning to keep me from turning 530am into a sewing circle!
nice PR and thank you Gillian for keeping these chatty Cathys on task.
Warm up: done
Drop snatch: just green bar
Snatch balance: 55# should have done more but we were running behind
OHS: 105# pr! Not heavy but a big improvement from when I was just doing 45# last summer!
Wod:21:20 @ 75#. Awful. Lots of looking at the bar.
It was nice to have Gillian back this morning to keep me from turning 530am into a sewing circle!
nice PR and thank you Gillian for keeping these chatty Cathys on task.
drop snatch: bar; snatch balance: 135, wanted to go higher but no time; OHS: 200# (5# PR); WOD: 26:55 regional. Same comment as crowley.
excited about the macros. Bali will interfere w/2 weeks of goats, but I’m cool with that.
You can take the ab wheel with you to Bali.
drop snatch: bar; snatch balance: 135, wanted to go higher but no time; OHS: 200# (5# PR); WOD: 26:55 regional. Same comment as crowley.
excited about the macros. Bali will interfere w/2 weeks of goats, but I’m cool with that.
You can take the ab wheel with you to Bali.
Warm-up: done
Drop snatch: 65#
Snatch balance: 115#
OHS: 185# – wrist was bothering me so I kept it light
WOD: 25:36 @ regional – not fast by any means but I was really happy to get through the 30 reps at 145#
Pumped about the macrocycles and can’t wait to see what the next 6 months brings!
Sean, was eating chicken and paleo bbq sauce. Made me think of Ronnie Coleman videos…..Dude would house 3lbs of chicken breast and like a vat of bbq sauce post workout.
Crowley also casually PR’d a #260 jerk yesterday. Giving praise where it’s due…
Matt, I decided after I left the gym that I couldn’t count that 260# jerk because I didn’t show control in the lockout. Not to worry though, I feel a big PR coming when we use those shiny new jerk boxes.
Warm-up: done
Drop snatch: 65#
Snatch balance: 115#
OHS: 185# – wrist was bothering me so I kept it light
WOD: 25:36 @ regional – not fast by any means but I was really happy to get through the 30 reps at 145#
Pumped about the macrocycles and can’t wait to see what the next 6 months brings!
Sean, was eating chicken and paleo bbq sauce. Made me think of Ronnie Coleman videos…..Dude would house 3lbs of chicken breast and like a vat of bbq sauce post workout.
Crowley also casually PR’d a #260 jerk yesterday. Giving praise where it’s due…
Matt, I decided after I left the gym that I couldn’t count that 260# jerk because I didn’t show control in the lockout. Not to worry though, I feel a big PR coming when we use those shiny new jerk boxes.
DS:115
SB:155
OHS:225 (10 # PR)
WOD: 19 Min @ 95 lb.
DS:115
SB:155
OHS:225 (10 # PR)
WOD: 19 Min @ 95 lb.