Base Strength:
A1. Clean Grip DeadLift @ 21X1; 2.. x 5; rest 15 sec
A2. Ring Dips + weight vest - heavier than last @ 20X0; amrap (-1) x 5; rest 3 min
B1. KB Pistol - 20 total alternating per rep x 4; rest 45 sec
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 45 sec
C. L Sit - amsap x 5 sets; rest 30 sec b/t sets
post loads and notes to comments
compare to here
double on wed, double on thurs, friday off, saturday triple tester (longer day spread out), sunday off
mon, oct 18, 2010
recommended %'s and zones as per prescription - this is a good measure, one of a few we use but a good one for some "gear" and capacity knowledge; one can perform a max HR test and use this sometimes as a guide; we'll use it for awareness of what is prescribed and how to do it right
In this study, why do you think the 90% group for TTE did not have significant improvements?
And furthermore, for CCP coaches out there, how did they determine what was anaerobic running capacity - and how does one determine that by time domains only?
Surely, we can't say that by doing something in a certain time frame makes it anaerobic capacity for all can we?
post to comments
| Target Zone | Suggested Intensity |
| Z1 | 65-74% |
| Z2 | 75-84% |
| Z3 | 85-90% |
| Z4 | 91-96% |
| Z5 | 97-100% |
In this study, why do you think the 90% group for TTE did not have significant improvements?
And furthermore, for CCP coaches out there, how did they determine what was anaerobic running capacity - and how does one determine that by time domains only?
Surely, we can't say that by doing something in a certain time frame makes it anaerobic capacity for all can we?
post to comments
sun, oct 17, 2010
A1. Ring Dips weighted @ 20X0; 2-3 x 3; rest 1 min
A2. Single leg DB Dead Lift @ 2020; 8-12/leg x 3; rest 1 min
B. 100 TGU - slow and steady for tech, not time - 16kg/12kg
C. Row 20 min @ Z1
post loads and notes to comments
sat, oct 16, 2010
 |
| BD Alex Duncan - 2nd place - "BushMan"- 15K rucksack run (35lbs), 5K rucksack run (75lbs), and 10K canoe |
Testing:
Part 1:
50,40,30,20,10 rep rounds for time;
AirDyne Cals
Knees to Elbows
rest 2 hours
Part 2:
50,40,30,20,10 rep rounds for time;
Unbroken Wall Balls - 20/14# to 10ft
Unbroken Double Unders
post times to comments as total time - 1 score
fri, oct 15, 2010
Anaerobic Alactic Power:
2 Power Clean - 85% 1RM
Sprint 40 m @ 95% effort
rest 3 min x 5
Rest 10 min
Power Clean x 1
Front Squat x 1
Hang Power Clean x 1
(every 90 sec on the timer for 5 sets - 90% effort)
Rest 10 min
10 burpees AFAP
Static Ring hold to fatigue
rest 2 min x 3
post notes and loads used to comments
tester tomorrow
2 Power Clean - 85% 1RM
Sprint 40 m @ 95% effort
rest 3 min x 5
Rest 10 min
Power Clean x 1
Front Squat x 1
Hang Power Clean x 1
(every 90 sec on the timer for 5 sets - 90% effort)
Rest 10 min
10 burpees AFAP
Static Ring hold to fatigue
rest 2 min x 3
post notes and loads used to comments
tester tomorrow
wed, oct 12, 2010
Light at Night
A shout out and good luck to original BD Rory Hanlin when he attempts to crush the South GA Throwdown this weekend; some of his current stats:
Rack Jerk (front rack) 1RM: 175 kilos
Snatch: 120.5 kilos
DL 5RM: 500 lbs
Push Press 5RM: 275lbs
OHS Bodyweight (225lbs) x15
OHS 1RM: 350lbs
Filthy Fifty: 16:04
2k Row: 6:40
Anaerobic Alactic Endurance
Row Sprints:
20 sec @ maximal effort
Rest 2:40 x 4
Active rest 5 min
20 sec @ maximal effort
Rest 2:40 x 4
rest 8+ hours
CP-Strength Endurance
As many rounds in 15 minutes:
5 weighted chin ups - 45#/25#
7 OHS - 135#/95#
post avg watts for all 8 sets for row and rounds to comments
tues, oct 12, 2010
macronutrients after eccentric work
Big Dawg Comp # 2 Registration now open!
thanks to everyone who signed up for the last Big Dawg event (raising almost $1000) and helped support some people who need it most; as well as those who attended the CrossFit NYC chat I had in September where we raised $1500 for the dish, awesome stuff, onward and upward!
Base Strength:
A1. Clean Grip DeadLift @ 21X1; 2-3 x 5; rest 15 sec
A2. Ring Dips + weight vest - your choice @ 20X0; amrap (-1) x 5; rest 3 min
B1. KB Pistol - 16 total alternating per rep x 4; rest 1 min
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 1 min
C. L Sit - amsap x 5 sets; rest 45 sec b/t sets
post loads and notes to comments
double on Wednesday
"NOTHING is impossible to a willing heart!"
Big Dawg Comp # 2 Registration now open!
thanks to everyone who signed up for the last Big Dawg event (raising almost $1000) and helped support some people who need it most; as well as those who attended the CrossFit NYC chat I had in September where we raised $1500 for the dish, awesome stuff, onward and upward!
Base Strength:
A1. Clean Grip DeadLift @ 21X1; 2-3 x 5; rest 15 sec
A2. Ring Dips + weight vest - your choice @ 20X0; amrap (-1) x 5; rest 3 min
B1. KB Pistol - 16 total alternating per rep x 4; rest 1 min
B2. Ring HandStand Push Ups @ 31X1; amrap (-1) x 4; rest 1 min
C. L Sit - amsap x 5 sets; rest 45 sec b/t sets
post loads and notes to comments
double on Wednesday
"NOTHING is impossible to a willing heart!"
monday, oct 11, 2010
Fatty Fat Fat
Aerobic Power/IWT:
12 unbroken power snatch - 115#/80#
90 sec AirDyne @ 90%
rest 2 min x 3
rest 5 total minutes b/t sets
12 unbroken push press - 125#/85#
90 sec burpee broad jumps @ 90%
rest 2 min x 3
rest 5 total minutes b/t sets
5 sets:
15 knees to elbows
10 sec rest
15 push ups
10 sec rest
rest 8 + hours
Aerobic:
Run 30 min @ Z1 pace
(conversation pace)
post notes to comments
Aerobic Power/IWT:
12 unbroken power snatch - 115#/80#
90 sec AirDyne @ 90%
rest 2 min x 3
rest 5 total minutes b/t sets
12 unbroken push press - 125#/85#
90 sec burpee broad jumps @ 90%
rest 2 min x 3
rest 5 total minutes b/t sets
5 sets:
15 knees to elbows
10 sec rest
15 push ups
10 sec rest
rest 8 + hours
Aerobic:
Run 30 min @ Z1 pace
(conversation pace)
post notes to comments
Rest Day
Schedule:
Monday double
Tuesday single
Wednesday double
Thursday off
Friday single
Saturday tester double
Sunday single recovery
Monday off
Monday double
Tuesday single
Wednesday double
Thursday off
Friday single
Saturday tester double
Sunday single recovery
Monday off
sat, oct 9th, 2010
Testing:
A. AMRAP Sets of 5 reps of BWT (male) and 3/4 BWT (female) OHS in 12 minutes
rest 20 min
B. AMRAP Sets of 1 rep of 1/2 BWT (male) and 1/3 BWT (female) Weighted Chin Up in 6 minutes
rest 10 min
C. AMRAP shoulder to overhead - 155#/105# in 3 minutes
bar must be reloaded for OHS onto back or rack b/t efforts
hands must leave bar after 1 rep for chin ups
shoulder to overhead anyhow for C
post score to comments
(i.e. A+B+C = score; 15+8+25=48 as score)
A. AMRAP Sets of 5 reps of BWT (male) and 3/4 BWT (female) OHS in 12 minutes
rest 20 min
B. AMRAP Sets of 1 rep of 1/2 BWT (male) and 1/3 BWT (female) Weighted Chin Up in 6 minutes
rest 10 min
C. AMRAP shoulder to overhead - 155#/105# in 3 minutes
bar must be reloaded for OHS onto back or rack b/t efforts
hands must leave bar after 1 rep for chin ups
shoulder to overhead anyhow for C
post score to comments
(i.e. A+B+C = score; 15+8+25=48 as score)
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