OFF-SEASON PROGRAM
Session One
A.
Take 3 minutes to draw out your foot work – click here for instructions
Jump & Lands x 10 reps
Every minute, on the minute, for 4 minutes:
Tall Jerks in marked footwork x 3 reps
and then . . .
Every 2 minutes, for 12 minutes, complete:
Jerk Dip + Jerk with a 2 second hold
(Use jerk blocks)
and then . . .
Every 2 minutes, for 6 minutes:
Jerk Recovery x 3 reps
(Use jerk blocks)
B.
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (135/95 lbs)
Rest until the running clock reaches 20:00, and then…
C.
Complete as many rounds and reps as possible in 10 minutes of:
10 Shoulder to Overhead (135/95 lbs)
10 Front-Racked Walking Lunges (135/95 lbs)
Session Two
A.
Fifteen sets of:
30 seconds of Rowing @ 80% effort
Rest 30 seconds
B.
Spend 15-20 minutes stretching areas you know to be limiters in your performance.
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)
followed by…
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
followed by…
B.
Two Sets of:
Landmine Rows x 6 reps each arm
Rest as needed
C.
“2014 CrossFit Regionals Event #4”
Complete rounds of 21, 15, 9, 6 and 3 reps for time of:
Strict Handstand Push-Ups
Front Squats (195/125 lbs)
Bar-Facing Burpees Over the Barbell
D.
Two sets of:
Overhead Yoke Carry x 50′
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
Rest 2-3 minutes
Hand-Over-Hand Rope Pulls x 100′
Rest 2-3 minutes
E.
One set of:
300-Foot Sandbag Carry
(as heavy as possible, 1-2 drops allowed)
Session Two
At a regulation track if possible…
A.
Five sets of:
400 Meter Run @ 95%
Rest 3 minutes
Regionals Prep Session One A.Done with 5lbs B.Done 70lbs C.“2014 CrossFit Regionals Event #4” -welcome to my arch rival… the strict HSPU. Gave myself a 21 minute time cap. Got through 10 of the 15’s HSPUs. UGGG D.Don’t have a yoke… so did 245lb overhead barbell carries Hand-Over-Hand Rope Pulls x 100′- 90lbs on sled on rubber flooring E. 300-Foot Sandbag Carry-sandbags don’t go that heavy, so I used a 106lb KB and that was super awkward to carry Session Two At a regulation track if possible… A. 400 Meter Run @ 95% It was snowing out today in MN… Read more »
Make up day (Sunday) (sort of)
-T/I/Y done
– snatch and c&j to HS, felt like I needed to lift
Went up to 145 on snatch and 195 on clean and jerk. Both a little under 95%.
– regional wod 4 (hspu/FS/bob) 12:56 ugh shoulders smoked from yesterday, happy I got to practice on a short bar
– 4 rounds – 50 ft double KB OH carry + leg less climb + reg climb
– peg board work, wow!
Pm session- 5x400m run 75-77 in the rain and wind. Good times.
Off Season Day 3 OFF-SEASON PROGRAM Session One A. Take 3 minutes to draw out your foot work – click here for instructions Jump & Lands x 10 reps Every minute, on the minute, for 4 minutes: Tall Jerks in marked footwork x 3 reps – 95,105,115,135# Every 2 minutes, for 12 minutes, complete: Jerk Dip + Jerk with a 2 second hold – 205,225,245,255,265,275# (Use jerk blocks) and then . . . Every 2 minutes, for 6 minutes: Jerk Recovery x 3 reps – 185,205,205 (Use jerk blocks) – Had to use the Rack Jerk Blocks are not tall… Read more »
A)
Done
65/95/115/135
185/205/225/245/265/285
315/325/330 (almost passed out a few times whoooo those are tough)
B)
16:49
C) 6 rounds
I was trashed! I had to lay on the ground for 3 minutes, not normal.
Single session today –
Tall Jerks – 40-47kg
Dip + Jerk – 100/110/115/120/125/130kg
Jerk Recovery – 110/120/125kg
Running/OHS – 15:10
S2OH/Lunges – 5 rounds
Jerk Recovery substitute? No jerk boxes or power rack. J-hooks = disaster.
A. TJ (95-145) / Dip+Jerk (205-275) / JR (135-175)
B. 15:05RX (UB OHS)
C. 5rd+10RX
A. 1:45-1:49 pace
B. 15 min mobility
Session1 : trek done
Session2 : w.u done
Metcon : 13:22 ! I was pretty tired before doing it but bam was easy, my legs a little bit sore. Did in regionals 2014 16:30, and remember it so hard.
Strongman :
Yoke : 120kg
Hand over hand: 60kg
Session 1
A. Tall jerk 95, 115
Jerk w/ pause 185, 205, 215, 235, 245, 255. Good mechanics.
B. 18:53. All unbroken reps. Coasted the run. Was cautious with tight lower back.
C. 7+3. Lower back was still tight. Lunges were good.
Session 2
A. Done
B. Done ROM Wod
Unfortunately neck was still a little stiff so didn’t touch any weights. Just some light running and lots of mobility.
will complete tomorrow
Got everything accomplished but the jerk strength, needed to give shoulders a break so will do that and regionals event tomorrow along with few other short metcons since Friday will be active recovery for me and comp on Saturday
Regionals individual training: Combined some things from yesterday since I was at school (teacher life) from 7 am-730 pm with a 30 min break. I knew it would be counter productive to train that drained. Couldn’t begin training til 6 pm due to work and I coach track… Heavy front squat:215# form started to break Power clean+hang clean+clean+jerk 125-180 moving up my 10# each time all beltless then decided to jump and try 195 powerclean+hang clean was cake but from the ground my leggies said nope. Stopped there. 2014 regionals wod 10:19rx this is over a minute PR from last… Read more »
I feel you on the long days, I work 7-730 as a surgical nurse on Monday and Thursday- not the ideal “recovery days” ! Great job on the regional hspu workout!
Yes, it is rough! All of my week days are 7-4:30/5 right now and it’s tough to get everything in! I try my best! So glad you are on here!! Can’t wait to throw down in OHIO!!!!!
A very fun/productive first few days of the off-season.
Session 1
Jerk warm up and positioning done.
Dip+ Jerk with pause – up to 255. Stayed here for three of the sets because I felt myself want to come forward out of the pause.
B. 18:33.. Yikes! 3 of 5 sets unbroken on the OHS. Run was gnarly and slow in another Northern Michigan snow storm.
C. 5+13
Session 2:
A. All rows around 1:40 average 500m pace.
B. Yeeeep.
Thanks everyone. Keep it rollin!
Regionals prep:
Session 1-
YTIs done with 5s
A. Done with 8s
B. Done with 10 on a 45bar
C. 12:42
D. Turns out I can’t walk with an actual yoke overhead yet. Lifted it a few times then did my carry with a bar and KBs.
Not equipped for rope pull, subbed legless climbs.
E. Couldn’t fit more than 80lb in the bag. Not sure I could’ve successfully cleaned more. Walk was too easy with 80 though.
Why can you now walk with the yoke?
Over head I could barely lift it.. It was my first time trying. Got it off the ground but lost control when I tried to walk. Could it be that this is too heavy for me overhead? Or maybe bad technique
Offseason
A. Tall jerks – 95lbs, 95
Dip+jerk – 215,225,245,260(ugly),260,270
Jerk recovery – 225,275,275,315
B. 15:10 – lost a lot of time having to go in and out of the front door of the gym. All UB
C. 5 rounds – took it easy. Low back was tight
Off-Season Program Day 1 for me!
A. Worked up to 195 lbs on the jerks, felt good.
B. 13:43 – my legs were jello when we started from lots of squats earlier in the week, this only made them worse!
AMRAP 7 rounds + 3 reps. I immediately thought I was going to do at precisely 43 seconds into this 🙂
Nichole!! You rock and I hope you are doing well
Session 2:
Rowing done. Felt good. Stretched as well.
Off one day…did yesterday’s program
– jerk balance x3 reps, 4 min 63kg
– jerk dip + jerk/hold – 65kg up to 85kg, no blocks
– Bulgarian split sq (bar), row (15kg) (4 sets)
– 3x 800m run/ s2oh (4:44, 4:30, 4:55) runs were fine and easy. My shoulders were smoked on last set.
– second session :
– front squat to 103kg (yuck)
– clean complex(all TNG) 60kg up to 80kg
– DL/c2b : umm I thought this would be easy, I was wrong. Used 85kg, all unbroken Deads,
(1:18, 1:40, 1:21)
Regionals prep:
Did in one long session…
A. Done
C. 16:26. In 2014 I finished 8/9 HSPU in the 20 min cap, so I’m super happy with this progress!
D. Rope pulls done with a tire and 25# plate
Session2A: 1:21/1:22/1:23/1:23/1:20
Ready for a rest day!!
Glad to hear it and hopefully they keep getting better as we get closer to regionals!