Training Smart is Cool.

Aug 23rd, 2013

Category: Competitor

Training Smart is Cool.

Don't Mess With TINA MO

Don’t Mess With TINA MO

Ok toasties, it’s time to discuss training smart. Now this is not aimed torward any one of you personally, it is an issue that needs to be addressed across the board. The reason it is a requirement for BT’s to be unlimted members is because it is a 5-day program. Right now it is a program geared towards making strength gains. After this 6 weeks is over many of the accessory movements will not resurface for a long time because we will be working on other things. The 5 days each week are following a template to maximize strength gains, and missing one day is going to be eliminating either a squat, press, pull, or dynamic strength day.

We understand that everyone has their own stuff going on and different schedules, this is not a job- it’s play! We totally get that, and if you miss a day you miss a day, oh well. BUT what doesn’t sit well with us is becoming rundown, injured, sore, and weaker. Thus, please don’t alternate between burnt toast and class WODs, and/or do the class WOD after doing the burnt toast WOD.

General CrossFit programming is awesome because it is random, and because it is random you can show up any day at any time and have a great workout. If you are really sore the next day it’s not a big deal because you will most likely be doing something different from the day before. No matter what you are guaranteed to get in a good sweat. However, the time domains for the class WODs are much longer than what is perscribed during the current strength program. The higher rep count and the longer time domain will hurt your body’s ability to make the strength gains. Yes, your work capacity will suffer temporarily but we are focusing on the big picture.

If you are feeling blue because you want more conditioning, then add in some sprint intervals on either the rower or running. HIgh Intensity Interval Training is the best way to get in some “cardio” without compromising recovery or losing power.

Supplemental work is still encouraged if you have the time to work on your goats and your Oly technique. As long as you are not exhausting yourself. This strength program is very high volume and requires a lot of energy and power. If done correclty you should be like Kara and falling asleep in your towel after showering post training….haha. And when you are not training instead of adding more volume, spend the time mobilizing and keeping your tissues healthy.

We are not trying to suck out the fun out of your training, we just want what is best for you. Maximize your time during these next 4 weeks, get strong, stay healthy, listen to your body, and train smart.

WARM UP
Complete the following in any order:
10 strict toes to bar
10 strict hspus
10 ghd mb situps
10 clap push ups
10 deadhang L-Pull ups
10 prone cobras

Speed Strength/Strength
Press dynamic – 10×3 banded strict press. Rest no more than 1 minute between sets. Choose a challenging weight that doesn’t deteriorate form over time. Rest no longer than a minute

Hang Muscle Snatch – 4-3-2-1

Hang Power Snatch – 4-3-2-1

WOD – 12 Min Hard Cap
21 GHD MB Sit Ups (20/14)
15 Snatches (Power or Squat)
9 Burpee up and over the pull up bar

Games (165/100)
Regional (155/95); burpee bar muup
Open (145/90); burpee deadhang c2b

Ca$h Out
1 set of max c2b Pull Ups
Tabatta Push Ups

DISCUSSION 18 Comments

  1. M.Rod 08/24/2013 at 12:13 am

    W/U done
    Banded S/P 85# red
    MUS up to 135#
    HPS up to 155#
    Wod 9:56 MUP and over the bar
    Cash out 17 c2b
    Tabatha 7 p/u

  2. M.Rod 08/24/2013 at 12:13 am

    W/U done
    Banded S/P 85# red
    MUS up to 135#
    HPS up to 155#
    Wod 9:56 MUP and over the bar
    Cash out 17 c2b
    Tabatha 7 p/u

  3. MikeJones 08/23/2013 at 6:13 pm

    Warm up( I need to practice Lpullups) /95 red bands/155/195/wod around 9 mins/ had to work so I owe cashout

  4. MikeJones 08/23/2013 at 6:13 pm

    Warm up( I need to practice Lpullups) /95 red bands/155/195/wod around 9 mins/ had to work so I owe cashout

  5. Kenny "F'n" Powers 08/23/2013 at 5:32 pm

    banded press: 55
    msnatch: 1225
    powersnatch: 135
    WOD: 12:19 I’m horrible with overhead movements. But did the up and over the bar…Goose loved my style.

    • Petra 08/23/2013 at 5:51 pm

      Loved watching everyone’s up&overs! All different styles…
      Great job!

    • Kara 08/23/2013 at 6:13 pm

      Alden, your up and overs were very graceful! Goose and Dan looked like GI Joe doing them!

  6. Kenny "F'n" Powers 08/23/2013 at 5:32 pm

    banded press: 55
    msnatch: 1225
    powersnatch: 135
    WOD: 12:19 I’m horrible with overhead movements. But did the up and over the bar…Goose loved my style.

    • Petra 08/23/2013 at 5:51 pm

      Loved watching everyone’s up&overs! All different styles…
      Great job!

    • Kara 08/23/2013 at 6:13 pm

      Alden, your up and overs were very graceful! Goose and Dan looked like GI Joe doing them!

  7. Petra 08/23/2013 at 3:45 pm

    Banded strict press: 20# w/ red bands
    Muscle snatch: up to 73#
    Hang power snatch: up to 83#
    Wod: 8:33 @ 83# . 3 bar MUPs and then CTB. Snatches were bad, and need to start practicing bar MUPs.
    Cash out: 11 CTB, pushup tabata done.

  8. Petra 08/23/2013 at 3:45 pm

    Banded strict press: 20# w/ red bands
    Muscle snatch: up to 73#
    Hang power snatch: up to 83#
    Wod: 8:33 @ 83# . 3 bar MUPs and then CTB. Snatches were bad, and need to start practicing bar MUPs.
    Cash out: 11 CTB, pushup tabata done.

  9. DePrizio 08/23/2013 at 1:17 pm

    W/U- Done
    Red Band Strict Press- @55lbs
    HMSnatch: 75, 95,105,115
    HPSnatch:115,125,135,150(10lb pr)
    Room for more on both- pressed on time
    sqSnatch it around 185-195 but for me PSnatch wasn’t same form. It’s getting better though.
    WOD @ Open, RedBand BMups- 11 something
    Cashout: 15CTB, 5 on tabata.

  10. DePrizio 08/23/2013 at 1:17 pm

    W/U- Done
    Red Band Strict Press- @55lbs
    HMSnatch: 75, 95,105,115
    HPSnatch:115,125,135,150(10lb pr)
    Room for more on both- pressed on time
    sqSnatch it around 185-195 but for me PSnatch wasn’t same form. It’s getting better though.
    WOD @ Open, RedBand BMups- 11 something
    Cashout: 15CTB, 5 on tabata.

  11. Kara 08/23/2013 at 11:59 am

    Warm up: done
    Banded strict press: 30#
    Muscle snatch: up to 73#
    Hang power snatch: up to 93#
    Wod: 9:20 w/ bb dhc2b and only used 10# med ball bc it hurt my low back.
    Cash out: done
    I think the strength cycle is working because earlier in the summer I couldn’t do a wod with 90# snatches and today that weight felt like I could do snatches all day if I had to (but wouldn’t want to…)

  12. Kara 08/23/2013 at 11:59 am

    Warm up: done
    Banded strict press: 30#
    Muscle snatch: up to 73#
    Hang power snatch: up to 93#
    Wod: 9:20 w/ bb dhc2b and only used 10# med ball bc it hurt my low back.
    Cash out: done
    I think the strength cycle is working because earlier in the summer I couldn’t do a wod with 90# snatches and today that weight felt like I could do snatches all day if I had to (but wouldn’t want to…)

  13. Tom 08/23/2013 at 2:42 am

    Okay I’ll be that guy… burpee up and over the pull up bar? Are we getting our Mary Lou Retton on or something?

  14. Tom 08/23/2013 at 2:42 am

    Okay I’ll be that guy… burpee up and over the pull up bar? Are we getting our Mary Lou Retton on or something?