Nutrition 101

day 11/45

Training:

part 1:
Power Clean - 3,3,3,1,1,1; rest 180 sec b/t sets
+
Dead Lift - 50% 1RM; 10 sets of 2; 45 sec b/t sets
+
3 sets of 16 GHD Raises

rest 4+ hours

part 2:
for time;
30 burpees
Row 500m

post loads and notes for part 1 and time for part 2 to comments
include notes as you wish on the past 3 days; rest well
chest to deck and jump and clap overhead on burpees!

day 11/45

Training:

part 1:
"flight simulator"
for time;
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

refer to http://optimumperformancetraining.blogspot.com/2009/08/jump-around.html

rest 4-6 hours

part 2:
2 rounds for time;
20 HSPU
25 GHD Sit Ups
20 Ring Dips
25 GHD Sit ups
20 push ups
25 GHD Sit Ups

post times to comments (ex. 8:35 + 16:20)

you MUST break b/t sets of double unders, if you fraction, you start over at that number till its complete
measure distance from outside of one deltoid to another, mark a line this distance apart on the floor, your hands must be inside of these lines for your HSPU
biceps to rings on ring dips - no kipping allowed
feet together and hands under shoulders for push ups, chest to deck
both hands touch floor for GHD Sit Ups

day 10/45

"toes forward, like you're sitting in a chair, stay tall, ensure knees do not go forward and NEVER go below parallel"

Training:

part 1:

on a 2 minute timer sprint run 400m and immediately perform AMRAP chin ups with the time you have left in the 2 minutes; rest 3 min, repeat 5 times

rest 8+ hours

part 2:

25 reps for time;

80/55 kg squat clean and jerk

chin ups - chin must break vertical plane; record all of reps completed

C&J - hip crease below knee cap in catch; you must jerk the weight overhead; pressing, thrusting, push pressing not allowed

post total chin ups reps and time for c&j to comments (i.e. 120 + 7:30)

day 9/45

http://www.vimeo.com/6953708

congrats to Colin and Bill at Crossfit Ventura for exposing their athletes and making participation the point!

day 8/45

"Press, Push, Swing"
1. Press 1RM in 4 minutes
2. Tabata Push Ups - low score
3. AMRAP KBS (1.5/1 pd) in 4 minutes

warm up as you wish; with an empty bar as your starting point, add or subtract weights as needed on a 4 minute timer to determine your Press 1RM; once the 4 minutes is up, you have a 10 sec break before you begin 8 sets of Tabata Push Ups (20 sec work/10 sec rest) scored by the lowest # of reps you do in a set; once you have finished your last set of push ups, you have 10 sec before embarking on a 4 minute swing session with your favourite piece of metal for total reps.
Score = press 1RM in kg + low # in tabata push ups + total KBS (i.e. 70+15+75=160)

post score to comments
(no knee bending on press; chest to deck and hands below shoulders on push ups with feet tight together; ear must be visible from side view on swings)

post wod fuel male:
above 12% - 35g prot/15g carb
8-12% - 35g prot/25g carb
below 8% - 35g prot/35g carb
post wod fuel - female:
above 16% - 25g prot/15g carb
12-14% - 25g prot/25g carb
below 12% - 25g prot/35g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

day 7/45

part 1 - "RRR"
Row 300 m @ 100% effort
Rest 3 minutes
Repeat 6 times

rest 6+ hours

part 2 - "60%"
A. on a 1 minute timer and at the start of each minute for 10 minutes perform 1 high hang squat snatch, then 1 hang squat snatch just below knee, then 1 squat snatch from ground - use 60% of your 1RM snatch; take MINIMAL rest b/t reps, hang onto bar if you can
rest 7 minutes
B1. OHS - amrap @ 60% 1RM snatch x 3; rest 180 sec
B2. 20 chest to bar chin ups x 3; rest 180 sec

post times for RRR, notes on 60% and fuelling to comments

this split should be preferably done in this order, and unless absolutely necessary SHOULD NOT be done back to back on same workout - doing this will decrease power potential of both workouts

day 6/45

Training:
A. Snatch Grip Dead Lift @ 51X1; 4-6 x 5; rest 180 sec
B1. Power Clean - 3,3,2,2,1; rest 120 sec
B2. Ring Dips - 20 x 5 sets; rest 120 sec
C. GHD Raises - hands at sides @ 2020; 15-20 x 3; rest 120 sec

post loads to comments

post wod fuel male:
above 12% - 40g prot/10g carb
8-12% - 40g prot/20g carb
below 8% - 40g prot/30g carb
post wod fuel - female:
above 16% - 30g prot/10 g carb
12-14% - 30g prot/25 g carb
below 12% - 30g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

day 4/45 and day 5/45

http://greyskullarticles.blogspot.com/2009/10/recently-ive-received-lot-of-emails.html

REST UP...back at it Monday with a challenging week

Sat 3rd- off
Sun 4th- off
Mon 5th- single
Tues 6th- double
Wed 7th- single
Thurs 8th- off
Fri 9th- double
Sat 10th- double
Sun 11th- double
Mon 12th- off
Tues 13th- off

150 seconds of Sifton - http://vimeo.com/6875240

day 3/45

Training:
Sprint Run 200 m @ 90%, rest 90 sec x 3
rest 7 minutes
Sprint Run 400 m @ 90%, rest 3 min x 3
rest 7 minutes
Sprint Run 200 m @ 90%, rest 60 sec x 2
rest 7 minutes
Sprint Run 400 m @ 90%, rest 2 min x 2

post times to comments

post wod fuel male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/30g carb
below 8% - 30g prot/40g carb
post wod fuel - female:
above 16% - 20g prot/20 g carb
12-14% - 20g prot/30 g carb
below 12% - 20g prot/40 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)