OFF-SEASON PROGRAM
Session One
A.
Take 3 minutes to draw out your foot work
Jump & Lands x 10 reps
Every minute, on the minute, for 4 minutes:
Drop to Split x 2 reps
and then . . .
Every 90 seconds, for 15 minutes, complete:
Jerk with a 2 second hold @ 80-85%
and then . . .
Every 2 minutes, for 6 minutes:
Jerk Dip x 2-3 reps @ 90+% of 1-RM Jerk
B.
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Rest until the running clock reaches 10:00, and then…
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
Post times for both efforts as follows: 6:38 + 7:10 = 13:48
C.
Rest until the running clock reaches 20:00, and then…
For time:
40 Front-Racked Barbell Box Step-Ups (115/75 lbs to 20″)
Session Two
A.
Thirty sets of:
30 seconds of Rowing @ 90% effort
Rest 30 seconds
Same pace as last week…and we promise this is the LAST week of this. You’ll test your 5k next week.
REGIONALS PREPARATION PROGRAM
Session One
Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
A.
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
B.
Two Sets of:
Landmine Rows
x 6 reps each arm
Rest as needed
C.
“2015 CrossFit Regionals Event 6”
Five rounds for time of:
25-Calorie Row
16 Chest-to-Bar Pull-Ups
9 Strict Handstand Push-Ups to Deficit (5″/3″)
Top Male Time – Ryan Hignell 11:01
Top Female Time – Sara Sigmunsdottir 13:00
Rest until fully recovered, and then…
D.
Four rounds for time of:
2 Legless Rope Climbs
20 Overhead Walking Lunges (135/95 lbs)
Session Two
A.
Track Conditioning Session
Three sets for times of:
400 Meter Run @ 95-97%
Rest 60 seconds
800 Meter Run @ 95-97%
Rest 4 minutes
-OR-
Strongman Session
A.
Two sets of:
Heavy Sandbag Squat x 3 reps
(bear hug the sandbag, and perform 3 full squats)
Rest 2-3 minutes
B.
Two sets of:
100-Foot Yoke Carry
Rest 2-3 minutes
Go as heavy as possible without stopping.
C.
Two sets of:
100-Foot Rope Pulls
Rest 2-3 minutes
Go as heavy as possible.
D.
One set of:
50-Foot Sandbag Carry for Max Weight
E.
One set of:
600-Foot Prowler Sprint
(no stopping…constant grind)
Did track workout today
Then
Event6
13:30 PR by 8 min I think from last year, all went smooth, I’m very happy.
2. Lunges and legless I go u go with partner.
Session one
A. 265 for split jerks 300 for dips
B. Ha.
8:13 (7 second pr)
Back was lit after that. Did only the 400s the second time. Least favorite workout kills me every time
C. 8 minutes ish
Off season
Session 1
A)
Done
135/185/225/275
255×3/260×2/265×2/270×3
365/385/405
B) 8:43+8:53= 17:36
(American swings everything UB)
C) 3:49 smoked 16/10/14
Couldn’t train til 6 pm… I was already exhausted before I started.
Front Squat: up to 215 beltless and hit 225# failed 235 but was so close
Cleans 135/155/165/175×2/185/195×4 definitely wasn’t springy out of the hole
2015 regionals wod: 15:40 rx very happy last year at regionals got a few chest to bar on the round of 5
Legless rope climbs + hsw the lunges pinched my shoulder- done
50 du/12 alt DB snatch/50 ft hsw-done
Did some strong man stuff instead, day 6 without caffeine and I have very little motivation to workout right now. I’m pretty sure I’m going back to the comp blog for a few months to recover my mind, body and soul. No way I can see myself going in the afternoon for a hard rowing session during the summer, I’d rather bike outside.
Sounds like you need to take some time to reset both physically and mentally. You’re body sound like its trying to talk to you. It also does;t help trying to come off caffeine! I would recommend taking some time off this weekend then see how you feel Monday. let me know if there is anything else we can help with.
Off Season Session 1: A. Footwork done as well as some light drops. Started off a little shaky on the jerks today. But started to improve over the sets. Wasn’t sure if the pause was in the dip or the receiving position. So I did both. 275-290# Jerk dips x 3 each – all at 335# “Helen” part 1: Goodness my running is awful. Probably biggest weakness. 8:51 “Helen” part 2: 9:45 Total = 18:36 Short break to the step ups and I was hurting. Done in 3:45 Session 2: Rowing done. Averaged about 1:40 or less/500m Ready for the… Read more »
Jerks started at 225, ended at 245 for the 15 mins. Felt good so I kept going a little bit. Got to 265, then stopped. 275 is my max. Done it once… So felt good about that. Only done 265 a couple times with a clean. Did one Helen and it took 11:30. I took this as a sign to stop. To my credit, I have to climb two flights of stairs to run my 400 around our indoor track here. 🙂 but still…. Bad time for me. My body is hurting from this first week of double sessions, including… Read more »
Damn those two flights of stairs must make it a little more challenging! Good call on calling it a day. Rest up and look after yourself ready for Friday!
Feel your pain on the two flights of stairs dude. Happens everytime I do a rowing workout at school haha
Regionals prep:
Session 1
A and b done
C. 27:28…..this was a victory for me — a couple of months ago I could barely do a few reps at this deficit!
D. 10:25. Holy shoulders….
Session 2:
Only had time and space to do rope pulls
Offseason
Tuesday session one
Minimal warm up
A. 115/155/165/175
Then
165/170/175
Then
185/200/210
Then
215/225/235/240/245
No misses
B. 265/275/280
C.
:58/54/:56/60/73
Didn’t have 70 lb kb at school so used two 35 lbs. kinda fun.
Grip blew up last two. zero to 100 real quick
SESSION 1
A1. Jump & Lands x 10 reps:
A2. Drop to Split x 2 reps: 135lb
A3. Done @ 260-275 (didn’t feel strong – shoulders felt fatigued from yesterday)
A4. Jerk Dip x 3 @ 295
B. Helen x2: 8:36 & 9:39 = 18:15 (UB on all KBS and UB on pullups on first helen)
C. 4:30 – First 30 seconds I used to get my breath back.
SESSION 2
A. All rows were at a 1:44-145.6 pace
I hear ya on those shoulders!
I’m going to put this out here for you guys, since y’all are like my training partners right now 🙂 Today was one of those days where I questioned why I do this, why I “feel” so terrible at it, and what I’ve been doing for the last few months. In other words, there were tears today at the gym and it seemed as though nothing was going right. I got frustrated with the first workout because I still don’t feel like my deficit hspu are where they should be and I ripped on round 3 and had to stop… Read more »
Lady you are doing great! Just hang in there and do your best for today’s best. That’s all you have. You stuck with it. What has really helped me over the years is my gym growing and having other individuals who do Invictus (now none of them do Invictus Athlete)…. however, it keeps me pushing and at the end of the day I did it and I completed it. Completing this programming is a feat itself. Let your hand heal, dial in on nutrition and take some naps …you’ve got Regionals coming up and you are going to do very… Read more »
Thank you Shelly for the kind words!! A nap tomorrow sounds marvelous 🙂
Beth; Tino is right. I see you as in inspirational figure and aspire to be like/as good an athlete as you are. Being relatively new to crossfit at the age of 30, you help me to think that being a good athlete is still possible. How you manage this crazy program with a child and other life commitments is amazing and still making regionals that high up! It was good to read your post as we all feel like that sometimes and it is good to know that others go through the same! (I had one of those on Monday!!!!)… Read more »
Thanks for sharing this Beth. I think I speak for the vast majority of our followers and also our in-house community when I say that we always look to you as an inspiration when it comes to being an athlete. You have been able to stay at the top of the sport as it grows and becomes more and more competitive. You have done so while holding down a busy schedule and raising a young family. It goes to show that even the best are allowed some off days and nobody is super human. On days like this I think… Read more »
Thanks Tino! I did accomplish my goal to qualify for Regionals and exceeded my own expectations 🙂 My goal heading into competition is to enjoy myself and those around me. I want to walk into that competition floor, take a look around and enjoy the hell out of it! I will put everything I have into each event and be satisfied with that effort. I appreciate all that you guys do as coaches, this is a wonderful community to be part of!
So proud of you girl!! If it makes you feel better I have had my breakdowns and pitty parties several times…but then I remind myself everyone goes through. Keep being inspiring!!!:)
Thanks Lacy! I think when we break down it feels like your the ONLY one it’s happening to 🙂
Regional prep – yesterday’s program (I’m always a day off, I am a nurse and work a 12 hour shift on Monday)
– front squat 225#
– cleans worked between 175-195# felt rough. Legs and butt super fatigued
– jerks (worked between 175-185)
– 3 rounds DU/hs walk/ DB snatch (1:56, 2:05, 1:53)
– 3 rounds 7 DL/ 7 MU (6.02) singles the entire time on deadlifts, muscle ups went 6/1, 4/3, 4/2/1
– pm 3 rounds 800m run/25 shoulder to oh
13:35
Solid day! Great to see you’re still getting your work in amongst real grown up things 🙂
Session One
A1. Jump & Lands x 10 reps:
A2. Drop to Split x 2 reps: only With the bar
A3. Done @ 120 kg : 85 %
A4. Jerk Dip x 3 @ 130 kg
B. Helen x2: 7:59 & 8:45 –
tried to really push it, but could not og faster today. PR is 07:20,
No time for Part C before I had a Crossfit Clas,
Session Two
And that was fun…… :o) ! haha,
4514 meter, /500m – 1:39.6 s/m: 39….. almost same pace as last week,
AVG HR: 173
Session 1:
Footwork done. Jerk drops done at 85# & 105#
All Jerks done at 148-160# Felt good.
So, first Helen I got a :13 second PR 8:22. Yay! But second one sucked. 12:42. So total 21:03. Yikes! I’m wiped, that took it out of me.
40 step ups, under 5:00. Had to lower weight cause it pulled on my back too much.
Awesome work on the PR Shely! Made that second one a little more challenging 🙂
Session 1:
A1- done.
A2- done. Stayed at 135#
A3- 260×5 270×4 275×1
A4- 295/315/325#
B- 7:42+8:02=15:44
C- 4:58
Session 2:
A-
Helen 1 – 7:26
Helen 2 – 8:25
* my forearms held me back on this, had to take a little brake after KB swings before pull-ups each set. Running was done on a 100m track.
Regional prep
Session 1
Morning session
Regionals wod
Time 12:54
B) gymnastic from blog done
Session 2
Did split jerk work up to heavy
150 kg
Metcon from blog
Time 11:29
Session 3
Me and my friends were having fun
Thruster ladder
Every 20 sek. 40 sek off
1 thruster add +5 kg until failure
Took 135 kg failed 140 kg
Then we did
Squat clean
Started in 110 kg and added +5 kg
Tool 150 kg. Failed 155 kg which would have been a pr tie. This was really fast he did then I.
I hope a thruster ladder comes up for your sake 🙂
Off Season AM
A. All done
-All Jerks done at 275 w/ pause, these have felt bad the last 2 weeks following that heavy pressing day
-Jerk dips at 295 x 3
B. 8:16 + 8:48= 17:04
C. 3:43
A. Drop to split:135# first time doing these wanted to go light
15 min jerk w/ dips:
B.
Morning!
Tough session today…I’m whacked now! But it was great!
Jump lands done, drop to split done..25kg…that is quite difficult and feels a bit strange!
10 jerks done at 72kg with 2 sec pause
Jerk dips done at 80kg
Helen…7.55 + 8.41 = 15.36 (pr time on first one)
Box step ups…way harder than I thought it would be…3.55 really noticed my right leg is weaker
Rest 15 minutes
Rowing intervals…x 30. ..4, 603m stuck to 1.50 pace or Lower best I could…It was tough doing so soon after the am work..but I got through it!
Thanks a lot
You made it through Wednesday! Time to rest up tomorrow and get ready for Friday 🙂