Competitors Programming. 3/18-3/23

Monday – Weakness Development/mobility or 19.4 repeat 

Weakness #1

sets: 4-5 performed every 2 min

reps: challenging number of perfect reps of your weakness

mobility: smashing quads and lats with KB and foam roller for 10-15 minutes

OR

19.4 repeat effort

Tuesday: Monostructural day

row conditioning

For time:

2k row at 80-85%

100 double unders

1k row at 90-100%

Wednesday: Weakness Deveopment/mobility 

Weakness #2: challenging number of reps EMOMx12

sets: EMOM for 12 minutes. On even minutes focus on weakness #2. On odd minutes perform 12 – 15 calories on the bike.

Mobility: Banded distraction work for hip external rotation. Banded distraction for ankle flexion with KB on top of knee.

Friday: Heavy Day 

(don’t do this if you want to give your best effort in the open on Saturday)

Thruster 5×5

1 set every :90 for 5 working sets

context: Take time to get yourself to your “working” sets and hit one set every 1:30.

Saturday: Weakness Deveopment/mobility 

19.4 then….

Weakness #1 + weakness #2

sets/reps: EMOM style workout for 10-15 minutes hitting challenging number of reps, alternating weaknesses EMOM

mobility: smashing calves and Thoracic spine with foam roller. Smashing posterior chain with lax ball while seated on a box 10-15 minutes total.

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover

East Coast Battle @ Blue Crab Crossfit 5/18/19

EAST COAST BATTLE INFO

Battle of the Vikings @ Odin Crossfit in June 2019

Battle of the Vikings info

 

 

 

 

 

Competitors Programming. 3/4-3/9

Monday – Weakness Development/mobility or 19.2 repeat 

Weakness #1 :

sets: 5 sets of weakness work for 10 – 15 minutes

reps: challenging number of perfect reps of your weakness

mobility: smashing pecs with softball, Lats with foam roller, and thoracic spine for 10-15 minutes

OR

19.2 repeat effort

Tuesday: Monostructural day

Jump rope Conditioning

5 sets of near max effort double under.

Rest 1:30 between attempts (aim to hit a challenging number on each set; for me this would be 75-100)

Wednesday: Weakness Deveopment/mobility 

Weakness #2:

sets: EMOM 10-15 minutes

odd minutes: perform challenging number of reps for weakness #2 development

even minutes: 200 meter run

Mobility: Banded distraction work for hip, ankle, and hamstrings as your target areas

Friday: Heavy Day 

(don’t do this if you want to give your best effort in the open on Saturday)

Power snatch+hang squat snatch+ squat snatch

1 set every :90 for 5 working sets

context: Take time to get yourself to your “working” sets and hit one set every 1:30. Drop the bar after you complete the hang squat snatch, reset and hit your squat snatch from the floor.

Saturday: Weakness Deveopment/mobility 

19.2 then….

Weakness #1 + weakness #2

sets/reps: EMOM style workout for 10-15 minutes hitting challenging number of reps, alternating weaknesses EMOM

mobility: smashing and foam rolling ankles, quads, glutes (lower body)

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover

East Coast Battle @ Blue Crab Crossfit 5/18/19

EAST COAST BATTLE INFO

Battle of the Vikings @ Odin Crossfit in June 2019

Battle of the Vikings info

 

 

 

 

 

Competitors Programming and the open. 2/25-3/2

The Open and adjusting intensity:

If you want to do your absolute best in the open like me :), it is important to taper your training so that you can produce maximum intensity on Saturday and possibly again on Monday if you want to redo your effort. For example, Friday’s class should be done at a very low level of intensity to stay prepared for Saturday (you shouldn’t get very out of breath and your muscles shouldn’t begin burning during class). Wednesday’s class may be hit at a high intensity, but tapering back your effort should begin on Thursday and then minimal intensity given during class on Friday. Check out the link regarding tapering your training with a nice visual.

Preparing for the open throughout the week

Redoing workouts:

If you are competing in the open over the next five weeks, check out this article regarding repeating workouts, and your mentality going into each attempt:

Redoing open workouts  

 

Monday – Weakness Development/mobility or 19.1 repeat 

Weakness #1 :

sets: EMOM for 10-15 minutes

odd minutes: weakness #1 work (see reps)

even minutes: 15/12 calorie air bike hard effort

reps: challenging number of perfect reps of your weakness

mobility: foam roll lower body (calves, quads, flutes) 10-15 minutes

OR

19.1 repeat effort

Tuesday: Monostructural day

Running Conditioning
4 x 200 m run

2 x 400 m run

1 x 800 m run

Context: put forth about 80% effort throughout.

Wednesday: Weakness Deveopment/mobility 

Weakness #2:

sets: 4 sets of ____ reps

reps: challenging number of reps based upon your weakness and abilities at that weakness.

Time: 15 minutes

Mobility: Throacic mobility work with foam roller for 10 minutes.

Friday: Heavy Day 

(don’t do this if you want to give your best effort in the open on Saturday)

Squat clean thruster TnG

2-2-2-2-2-2-2

context: sets of 2 should be at 80 percent of your heaviest thruster.  Take time to get yourself to your “working” sets and hit one set every 1:30.

Saturday: Weakness Deveopment/mobility 

19.2 then….

Weakness #1 + weakness #2

sets/reps: EMOM style workout for 10-15 minutes hitting challenging number of reps, alternating weakness EMOM

mobility: hip and ankle banded distraction work, 15 minutes total.

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover

 

 

 

 

 

Competitors Programming – working weaknesses 2/18-2/24

New Focus for this blog: After attending the CrossFit Level 2 seminar with Michael, I have come to realize that identifying and correcting weaknesses should be at the forefront of adding in additional work to our classes.  It is now your job to identify two weaknesses that you wish to improve. We will work on improving these weaknesses through sets and EMOM style workouts after classes three days of the week. I will also program two additional workouts to be done with intensity for the other two days of the week. For your reference, my two weaknesses to work toward will be:

1. Squatting with an upright torso

2. Kipping gymnastics movements

Think of your weaknesses at your 2 most “limiting factors” and then movements that address those limiting factors would be those you practice. If you have any questions about what weaknesses to identify or how to work on improving your specific weaknesses please let me, Michael, or any other coach at the gym know so that we can help you get better. This layout follows the premise that More is not always Better with regards to movement and improving your abilities as a Crossfit athlete.

Article regarding the importance of improving limiting factors/weaknesses

This week I will write in what I did for a reference to develop your program.

Monday – Weakness Development/mobility 

Weakness #1 :

sets: 3-5 sets

reps: challenging number of perfect reps of your weakness

time: 15 minutes

me: 3 sets of superset:

10 air squat, 10 squat with a plate out front, 10 single arm overhead squats with dumbbell

mobility: banded distractions; lower body time: 15 minutes

Tuesday: Monostructural day

Row Conditioning
On the 0:00 – 21/15 Calorie Row
On the 1:30 – 18/13 Calorie Row
On the 3:00 – 15/11 Calorie Row

On the 5:00 – 21/15 Calorie Row
On the 6:30 – 18/13 Calorie Row
On the 8:00 – 15/11 Calorie Row

On the 10:00 – 21/15 Calorie Row
On the 11:30 – 18/13 Calorie Row
On the 13:00 – 15/11 Calorie Row

Context: row hard.

Wednesday: Weakness Deveopment/mobility 

Weakness #2:

sets/reps: E2MOM style workout where you hit a challenging number of reps

Time: 15 minutes

me: 5 sets of 5 ring muscle ups

one set done every 1:30.

Mobility: Smashing back/lats for 15 minutes

Friday: Heavy Day 

Split Jerk

3-3-3-3-3-3-3

context: sets of 3 should be at 70-80 percent. Take time to get yourself to your “working” sets and hit one set every 2:00.

Saturday: Weakness Deveopment/mobility 

Weakness #1 + weakness #2

sets/reps: EMOM style workout for 10-15 minutes hitting challenging number of reps, alternating weakness EMOM

me: EMOM x 12: alternating movements each minute

10-15 kipping HSPU , 10 OHS with empty barbell

mobility: smashing lower body

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover

 

 

 

 

 

Competitors programming 2/4-2/9

Monday – Gymnastics Conditioning

Skill Conditioning
5 Rounds, Not For Time:
2 Rope Climbs
8 Box Step-Ups (50’s/35’s)
12 Handstand Push-ups

Context: the purpose of this piece is to get your performing the two gymnastic movements under muscular fatigue from the box step ups, so work through this with purpose and some tenacity.

Tuesday: Monostructural day

Running
5-4-3-2-1:
Minutes For Distance

Rest Half the Time Between Rounds

context: get yourself very uncomfortable toward the end of each interval and throughout the entire last two intervals of two and one minute. Stay upright as you are running and be sure to practice the mid foot strike.

Wednesday: weightlifting

clean and jerk complex 

1 set every :90 seconds, for 10 sets:

1 power clean+1 hang squat clean+1 squat clean (TnG)+ 2 split jerks

context: this complex should be unbroken. Begin at a light/moderate load and progressively build throughout the ten sets.

Friday: met-con day

“After Party”
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)

30 Double Unders After Each Round

Context: Treat this as open prep. Squats should be unbroken and at a blistering pace. Breathe at the top and bottom of each squat to maintain composure into the skill of double unders.

Saturday: Body armour

Midline
2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups

 

context: kettlebell carries should be at the weight you use when Michael has us perform overhead carries during class

Upcoming competitions:

Spring competition in Hanover, PA for Masters athletes in May!

click the link to learn more and register for this upcoming competition!

Masters Competition at CrossFit Hanover

 

 

 

 

 

Competitors programming 1/28-2/2

Monday – Gymnastics Conditioning

10 Minute bike and toe to bar intervals

On the 2:00 – 40% of Max Toe to bar
On the 4:00 – 50% of Max Toe to bar
On the 6:00 – 40% of Max Toe to bar
On the 8:00 – 50% of Max Toe to bar
On the 10:00 – 40% of Max Toe to bar

Context: record total bike calories. Test max set of toe to bar before this session if you do not know that number for you. Bike hard, 300-400 watts.

Tuesday: Monostructural day

Row Conditioning
On the 0:00 – 50/35 Calorie Row
On the 4:00 – 30/24 Calorie Row
On the 7:00 – 30/24 Calorie Row
On the 10:00 – 15/12 Calorie Row
On the 11:00 – 15/12 Calorie Row
On the 12:00 – 15/12 Calorie Row

context: get yourself uncomfortable toward the end of each interval and throughout the entire last three intervals.

Wednesday: weightlifting

Push Press
5 Sets of 3

Final Three Sets to Build to a Heavy Set.

Push Jerk

5 sets of 3

start at your final set of push press if you are able.

Friday: met-con day

“Layup”
25-20-15-10-5:
Box Jump Overs (24″/20″)
Toes to Bar

Directly Into…

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14)

Context: determine your limiting exercise in this wod and break that exercise up EARLY with five second breaks. Treat this as open prep.

Saturday: Body armour

Body Armor
3 Supersets:
30 Second Kettlebell Front Squat Hold (53’s/35’s)
10 Double Kettlebell Bent Over Row
50 Banded Pull-A-parts

Benefits of banded pull aparts

 

 

 

Competitors programming 1/21-1/27

Monday – Gymnastics Conditioning

Gymnastic Conditioning
Ascending Ladder for 5 Minutes:
1 Devils Press (50’s/35’s), 1 Bar Muscle-Up
2 Devils Press (50’s/35’s), 2 Bar Muscle-Up
3 Devils Press (50’s/35’s), 3 Bar Muscle-Up

Context: work at a pace that will enable you to perform your bar muscle ups gracefully, with a tight arch to hollow swing. Devils presses consist of a burpee with dumbbells directly into a double dumbbell snatch. Breathe throughout these so that you are ready to move directly into the bar muscle ups. Check the link below with more tips and videos regarding the devils press.

Devils Press Tips and More  

Tuesday: Monostructural day

5 Rounds:
50 Double Unders
50% of Max Kipping Handstand Push-ups

Rest 1 Minute Between Rounds.

context: Take your best ever set of unbroken kipping hspu and perform half of those after each set of double unders. This piece will get us better at performing double unders while our shoulders are under fatigue.

Wednesday: weightlifting

Snatch Primer (A)
On the Minute x 5 Sets
Halting Power Snatch

3 Halts (Just off Floor, Knee Level, Pockets) – pause at each one of these positions for one count 

Snatch Primer (B)
On the Minute x 5:
Snatch Pull + Snatch High Pull + Power Snatch

Snatch
On the Minute x 5:
1 Power Snatch (Building to a Heavy)

context: the goal here is to prep our bodies to build up to heavy power snatch over the last five minutes of this fifteen minute piece. Snatch pulls do not include the pull with the arms, while the snatch high pull does.

Friday: met-con day

“Go Fish”
For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Barbell Facing Burpees
9 Push Jerks (135/95)

context: breathe at the top and bottom of each deadlift to increase oxygen intake throughout this workout.

Saturday: Midline

Midline
3 “Giant” Sets:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold

Rest 2 Minutes Between

Context: sit ups can be performs on an abmat or the GHD. GHD supine hold is when you decline on the GHD with your chest facing up and hold yourself in a parallel position to the ground for :30. Hold a weight over your chest to increase intensity during this piece.

 

 

Competitors Programming 1/14-1/20

Monday – gymnastics day

AMRAP 10:
2 Rounds of “Strict Cindy”

50′ Handstand Walk

context: the intention here is to improve strict gymnastics and then perform a high level gymnastic skill while your muscles are under fatigue; like walking on your hands. Intentionally go slower on the push ups and pull ups required in Cindy in order to acquire more time under tension.

Cindy: 5 pull ups, 10 push ups, 15 air squats

Tuesday – cardio day

20 Minute Recovery Effort (Choice of Bike, Row, Ski, or Run)
On the 5:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
On the 10:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
On the 15:00 – 15 Weighted Hip Extensions + Max Effort L-Sit
On the 20:00 – 15 Weighted Hip Extensions + Max Effort L-Sit

context: this is a recovery effort, so give a moderate effort during your run, row, or bike so that this isn’t taxing your CNS like an all out 800 meter sprint would.

Friday – Met-con day 

for time:

1-2-3-4-5-6-7-8-9-10:
Burpee Box Jump Overs
Toes to Bar

context: the purpose here is to find your limit, so go unbroken for as long as possible and take note of when and where you needed to take a break, and why. If a break was needed on the toe to bar first; write that down, if it was needed in the bbjo first; write that down!

Saturday – body armor day

3 “Giant” Sets:
8 Sumo Deadlifts
8 Kneeling Unilateral Dumbbell Press (Each Side)
25 Banded Good Mornings
50′ Single Overhead Carry (Each Side)

Rest 2 Minutes Between Sets.

context: work diligently through this and treat it like a big strength building piece, you should get out of breath and be working hard during your giant set.

 Video links for exercises:

Banded goodmorning option 1

Banded good morning option 2

Kneeling unilateral dumbbell press

Local Competition registration links: 

Mid-Atlantic Crossfit Challenge Qualifier Info

Battle of Baltimore @ Crossfit federal hill

 

 

Competitors programming 1/7-1/12

Hello X-Project friends, let’s start off week 2 of the new year strong. Let someone know when you PR Fran this week, it’s a big deal.

Monday – cardio day

For total time:
Males:
21-18-15-12-9: Calorie Row
Rest :30 Seconds Between Intervals

Females:
18-15-12-9-6: Calorie Row
Rest :30 Seconds Between Intervals

context: the rest interval on these rowing attempts is relatively low, so giving 100% is not sustainable. We want to find a challenging cal/hr and try to hold that throughout the first three sets, and then hopefully be able  to crank it up a bit for the last two attempts!

Tuesday – gymnastics day

For time:

100 Double Unders + 12 Bar Muscle-ups + 6 Parallette Handstand Push-ups             100 Double Unders + 8 Bar Muscle-ups + 4 Parallette Handstand Push-ups
100 Double Unders + 4 Bar Muscle-ups + 2 Parallette Handstand Push-ups

Context: This is a descending ladder of difficult pulling and pushing gymnastic movements. If you are unable to do baR muscle ups and hspu on the paralletes, then do chest to bar pull ups and possibly handstand push ups from a one to two plate deficit. Either way, the two gymnastics movements should be challenging even at a low rep range.

Wednesday – weightlifting day

On the 90 Seconds x 5 Rounds:
25′ Handstand Walk O-Course
3-3-2-2-1: Power Cleans

context: increase weight throughout each set of power cleans and work on YOUR handstand progression directly after. If you are able to walk on your hands, then walk a set distance that is moderately challenging after each set of power cleans. Be sure that your are catching your power cleans in the same position that you squat in!

Friday – met-con day

“Fran”
21-15-9:
Thrusters (95/65)
Pull-ups

Context: get after it and see if you can come close to a PR after class!

Saturday – midline

50-40-30-20-10:
Russian Kettlebell Swings (70/53)
GHD Sit-ups

context: this workout WILL fry you! I did it on 1/5 and it was super difficult. KBS should be unbroken and try to performed each set of sit ups in two sets or less until you get to the set of 20/10! If you are unable to handle that volume of GHD sit ups then exchange them for abmat sit ups. If you have never done 100 or more GHD sit ups in one session at the gym, then do not start now.

MEDIA:

Check out the following article link regarding tbe GHD sit up, how effective of an exercise it is, and how to engage the rectus femoris in order to perform reps under fatigue effectively!

Everything you need to know regarding GHDSU’s:)

Competitors programming 12/31 week

This week has a large deal of EMOM type-wods. EMOM work or interval training is great for building your own personal threshold with skill-based gymnastic movements and also increasing your anaerobic threshold like we work on this Friday! Have fun!! E-mail me or reach out on Instagram @clintonholley with any feedback or questions.  Refer back to last weeks post regarding a qualifier for a local competition in DC! 

Monday: Gymnastics day

5 rounds in a :90 second window:

20 calorie row

Max HSPU

  • rest :30 seconds after each round. Perform strict HSPU for first three rounds, last two perform kipping HSPU.

 

Context: Pace your 20 calorie row so that you are composed enough to perform a difficult gymnastics movement for you based upon your own progression. This work out could be done with push ups and still hit the same stimulus if you don’t have HSPU yet. If you have strict and kipping HSPU this one is meant to build your stamina with performing kipping HSPU after burning yourself out on the strict HSPU!

Tuesday: Monostructural day: happy new year!!!! 

Run a 5k for time!

Wednesday: Weightlifting day

5 sets of:

Power snatch + hang squat snatch + squat snatch

Context: This piece should consist of ten to twelve total sets – including your warm up set with weight. Build up so that your last five sets are at a moderate to heavy weight – depending on how you’re feeling. The hang squat snatch to squat snatch should be touch and go.

Friday: Metcon day

Rugrats:

On the 4:00 for 5 rounds:

9 bbjo (24/20)

15 dumbbell front squat (50’s/35’s)

15/12 calorie assault bike

Context: This workout will be challenging – see how round one goes and if four minutes is too ambitious then increase it to something appropriate for you. You could also decrease the reps to be able to complete one round each four minutes. This workout is more threshold training similar to what we did Tuesday. This piece will be done at more of an “aerobic” pace due to the increased amount of work in each interval.

Saturday: Body armour day

3 giant sets not for time:

10 good mornings

20 box step ups

30 glute bridges

40 abmat sit ups

Context: Use weight for as much as this as you can. Work diligently through this piece at an elevated heart rate but treat this more like a “strength” piece as opposed to rushing through as fast as possible.