Green Army Comp WOD

Thursday

New group starts tonight at 5:30pm with Coach Ty! Train as part of the team; train WITH the team; train to get better!

Wednesday March 28

Foam Roll
Monostructural Movement
- Jog 400m
Active Warmup
- Prone Butt Kick 1x10ea.
- Standing Alt. Arm Leg Kick 1x10ea.
- Pass Thrus 1×20
Dynamic Warmup
- Heel Walk 1×10 steps ea.
- Walking Half Butterfly Tuck 1x10ea.
- Walking Heel Kick to Opp. Hand 1x10ea.
- High Knee + Lateral Lunge + Bilateral Stretch 1×5 ea.
Joint Mobility/Lengthening
- Knee Mobility 1x30sec.
- Opposing Shoulder Movements 1x30sec.
- Neck Mobility 1x30sec.
- Hurdle Over-Unders 2×6

Then:

Rack Press 10×3/50%

5min Set Up

3 Rounds AQAP:
Row 500 meters
20 GHD sit-ups
15 foot Rope climb, 2 ascents

 

Tuesday, March 27

A fairly easy day to get started.

Speed Deadlift 10×3/50%  rest :30 between lifts. 3 reps, not 3 singles. HOLD ONTO the bar.

5min Set Up

“AMRAP” in 10min of:
5 Box Jumps w/ Step Down 32-24″
10 True Push Ups
15 “Unbroken” Kbell Swings 24/16kg

 

The Road To Regionals

Congratulations, Team! Looks like we made it!

Today is a rest day. The next six weeks won't be easy. Rest, today and for the next 42 days, doesn't mean "couch and butterscotch ripple." It means 30 minutes of walking outside, 20 minutes of stretching, and 10 minutes of rolling. Rest to get ready for tomorrow, for two-a-days, and for repetitive practice of skills we're missing.

Volume will take a short-term spike again in the next four weeks, followed by a fast taper. 

Workouts are to be hit HARD, not strategized. We need to develop capacity. If that means leaving the clock off, or not comparing times to others, so be it. Scores are to be compared against your best effort, not the efforts of others. A win that didn't make you better serves no purpose in April.

Coaching / Group: we'll make an announcement today.

Team Qualification: You'll be invited, one by one, to join the Regional Team. Invites will be sent on Wednesday morning. No one's place is set in stone yet, pending a coach's conference, but everyone should have a good idea of whether they've qualified or not.

Way to go! That was a close one at the end, and we pulled it out! The road ahead is very bright; many of the teams are losing members to travel and Individual competition. We'll be setting our goals for Regionals this week, and moving in that direction from now on....

Tuesday, March 20

1 more week, team. You're probably feeling stiff and sore today. Most are definitely ready for a break. Easy aerobic workout today or tomorrow; stretch and rest the other day. 

Row 1:00

Thrusters - empty bar - max in 1:00

Row 1:00

Deadlifts - 95/135 - max in 1:00

Row 1:00

Handstand Hold - 1:00

Row 1:00

KB swings - light weight, keep going for 1:00

2x through.

 

Monday, March 19 - Easy Week

OK, guys; this is not the end of training, but the taper down to the last week before the rampup to Regionals. Today will be the only tough workout of the week (unless you're doing the event on ly on Sunday.) We need a strong performance by the Team this week to qualify - London will NOT want to lose out to us, and will come on very strong at the end. We're going to beat them. Our goal is to move up to the Top 25 before Regionals, and finish in the Top 15 once there.

To that end:

HSPU practice - 3 attempts at max reps. As soon as you drop, grab a bar with 50% of bodyweight and do 10 reps of presses. These should happen within 10 seconds of each other (have the bar on the floor next to you.)

Rest 1:00, and go again.

Then:

AQAP
700m Row
60 Un-Broken Swing (16kg/24kg)
50 C2B Pull Ups
40 Sumo Deadlift High Pull (95lbs/65lbs)
30 Hand Stand Push Ups
20 Chin Ups
10m Hand Walk

Don't time it, but NOTICE when you take breaks.

Saturday March 17

Rest again if necessary. We're on a taper down to the last week, now; more training won't help. Let the supercompensation wave roll over you. You've trained hard; do just enough to keep yourself primed, but relax as often as possible. 

If you're competing tomorrow, practice technique for double-unders and wall ball, then stretch and roll out. At the MOST, do "Annie" (50-40-30 etc. for double-unders and situps.) You can do the 9am group today without it affecting you too much, but don't do it alone (too much rowing.)

Review the mobility wod video here: http://www.mobilitywod.com/2012/03/games-open-wod-12-4-saving-your-shoulders-for-the-muscle-ups-prep.html

Most of all, get outside in the sun! Good for optimism, recovery, and perspective.

Tuesday, March 13

Warmup:

500m row time trial (2 attempts, separated by 2:00)

Then: 10m - 20m - 30m shuttle

3:00 for max points - 10m = 1, 20m = 2, 30m = 3. Must progress through 1,2,3 in that order.

Rest 2:00 only

Max reps deadlift 225/185 - count points and add to total.

Rest 2:00

Max pullups - count points and add to total.

The easy way to add points doesn't involve chalk on the floor. Just keep a running total in your head. If you get 45 points in part 1, start counting your deadlifts at #46.

Monday March 12

Rest day today. As we get closer to the end of the Open (we're over the hump!) more rest is necessary to peak properly. If you didn't do the squats yesterday, then make up that homework today.

Matt Chan has some good advice on gameday nutrition:

http://journal.crossfit.com/2012/03/gamedaynutrition.tpl

(if you need a password, email me.)

Sunday 031112

It's going to be a fantastic day! Currently sitting in 25th in CanEast. with several of our top athletes either doing 12.3 over or for the first time today. It's good to be us!

If you're not doing 12.3 today:

Work up to a heavy (near-max) front squat; then remove 20%

Run 1 mile at 6 degree grade (any pace, just working on focus)

80% of your front squat weight x 15 as quickly as possible.