Skill: 15 mins to practice…
Muscle-up / Bar Muscle-Up / Kipping / Butterfly
WOD:
5 Rounds for time:
10 Chest-to-bar pull ups
10 Push Press, 135/85
10 Front Squats, 135/85
9-24-12
ME Deadlift:
2X5 @ 75%, 2X3 @ 85%, Reps @ 95%
~then~
3 Rounds for Reps of:
1 min ME Row (calories)
1 min ME lateral jumps (parallettes)
1 min ME Burpees
Rest 1 min between rounds
9-22-12
8 AM WOD
In teams of 2, complete the following for time:
25 Power Cleans, 155/105
50 Push ups
Sprint 100 meters
20 Power Cleans, 155/105
40 Push ups
Sprint 400 meters
15 Power Cleans, 155/105
30 Push ups
Run 800 meters
10 Power Cleans, 155/105
20 Push ups
______________________________________
9 AM (weightlifting)
Burgener Warm up + Skill Transfer Exercises
5 rounds of:
3 Position Power Snatch + 1 Overhead Squat
Rest 2 mins between rounds
Midline:
3 X 5 Jumping Good Mornings (increase the weight each round)
3 X 5 Strict Toes-to-bar
9-21-12
Complete for time:
20 Push Press, 135/85
30 Pull-ups
60 Sit-ups
100 ft walking lunge
60 Sit-ups
30 Pull-ups
20 Push Press, 135/85
9-20-12
Rest Day – Pay attention to your body. If you are doing 5-6 WODs per week, REST. If not, come to the box and work on some mobility, foam roller, stretching to stay in the game.
Make-up Day – If you are a 3-4 WOD per week CFer, this is a great opportunity to hit a WOD you missed earlier in the week or from previous post. This is also a great time to gain a leaderboard spot!
Goat Day – This is your opportunity to hit those weak gymnastic areas (muscle-up, handstand, pistol) or want to improve on a lifting technique. Again, use these weaknesses and create a short/intense WOD-not time based.
9-19-12
Max Effort Back Squat:
2X5 @ 75%, 2X3 @ 85%, Max Reps @ 95%
Conditioning:
3 Rounds for time of:
Run 400 meters
25 Wall balls, 20/14
9-18-12
15 mins to establish a 1 RM Clean and Jerk
~then~
AMRAP in 12 mins of:
4 Power Cleans
3 Split Jerks
7 Toes-to-bar
NOTE: Power cleans and split jerks are performed at 75% of your 1 RM C&J.
9-17-12
Complete for time:
25 Burpees
50 Thrusters, 45/35
50 Pull ups
25 Burpees
50 Overhead Squats, 45/35
50 Box Jumps, 20 in.
25 Burpees
50 Jumping Squats, 45/35
50 Push ups
Just wrapped up an incredible weekend at CrossFit Sua Sponte in Raleigh, N.C. Rudy Nielsen, owneer/head coach of Outlaw CrossFit conducted an Outlaw Training Camp hosted by CFSS. If any of you follow my program style, you will see that it very much mimics Rudy’s application of the Limited Conjugate Method. This camp was an opportunity to not only learn from and train with some of the fittest in the sport, but to learn how to better apply the method at CrossFit Virtus. Programming remains paramount at CFV. As we draw nearer to the Open Sectionals (March), the programming at CFV will better prepare the competitive group of athletes. For the 90% of folks that won’t compete in the sport, the programming will get you in the best shape of your life. You may see some modifications to how I target the more competitive group versus those of you that want to improve your overall quality of life. Because, honestly, that is what Sara and I strive for most. More to follow.
9-15-12
2 Rounds For Time:
Run 200 meters
Rest 1 minute
Run 400 meters
Rest 2 minutes
Run 800 meters
Rest 3 minutes
Post time to comments
REMINDER: BOX IS CLOSED TODAY (SATURDAY, 9-15-12). DO WOD ON YOUR OWN!
9-14-12
ME Deadlift:
2×3 @ 65%, 2×3 @ 75%, Max Reps @ 85%
Conditioning:
21-15-9 reps of:
Row (calories)
Hang Power Clean, 135/95
SATURDAY CLASSES ARE CANCELLED!!!
Just want to let everyone know that Sara and I are traveling out of town for the weekend. I am attending a training camp hosted by Rudy Nielsen of Outlaw CrossFit. His top athletes, Talayna Fortunato (3rd fittest woman in the world), Elizabeth Akinwale, Jason Hoggan, Brandon Philips, Spencer Arnold…just to name a few…will be schooling us on gymnastics, weightlifting, competition strategy and the Limited Conjugate Method of Rudy and The Outlaw Way. Below is the actual Schedule Details. It’ll be a great experience to say the least
FRIDAY: 6pm – 8pm
Weightlifting and beer – get to know each other and lift some weights under the watchful eye of Rudy and the rest of the Outlaw Coaching Staff.
SATURDAY: 9am – 5pm
9am-10am: Lecture – Introduction to The Outlaw Way.
10am-11:30am: Session 1 (AM) – Gymnastics Skill Work (Muscle-Ups, HSPU, Pullups, etc.).
11:30am-12:30pm: WOD 1 – Gymnastic based WOD.
12:30pm-1:30pm: Lunch Break.
1:30pm-2:30pm: Lecture – Competition Preparation (taper, recovery, fueling), Seasonal Scheduling, Strategy & Game Day Prep.
2:30pm-4pm: Session 2 (PM) – Basic Movement Efficiency Work.
4pm-5pm: WOD 2 – Basic competition style WOD.
SUNDAY: 9am – 5pm
9am-9:30am: Lecture – Recap of Saturday and quick Q&A.
9:30am-11:30am: Barbell Skill Work & Squat Session.
11:30am-12:30pm: WOD 3 – Barbell based WOD.
12:30pm-1:30pm: Lunch Break.
1:30pm-3:00pm: Lecture – Basics of the Outlaw Way programming, and the Limited Conjugate Method.
3:00pm-4:00pm: WOD 4 – Final Training Camp WOD.
4:00pm-5:00pm: Full Q&A with Rudy & the Games athletes.
