Saying goodbye to Blogger. . .

So, as of NOW, all new Blog Posts (programming) will be over on

COMPLETEATHLETICPERFORMANCE DOT COM

Super excited to have the site live (will be)

Site isn't done and will be being revamped a TON in the next week or so, BUT, all programming will be live there with comments ready to go. We really want everyone commenting daily with their programming / times / scores. Will be a Disqus login for all (can use Facebook).

Thank you to everyone who has helped grow this community. Very excited for the launch of CAP (on many levels). Keep an eye out for some really great stuff being added for the Competition Folks to take advantage of (through CAP Partnerships).

2015 Season is upon us, lets do this!

Saturday, 011015

A. Complex:  5 deadlifts , 4 hang cleans (power or sqT allowed), 3 front sqts , 2 push Jerks (same plane, no front back movement) , 1 Split Jerk; build to max 

B. 20RM Push Press - PR attempt…if you don’t PR, one drop set at 90% of the number you failed at, for 20x

C.

50 kb swings @ 70/53#

50 walking lunge steps 

50 T2B

50 push press @ 95/63#

40 kb snatch @ 53/35 *alternating

50 wall ball, 20/14#

30 burpees (no jump)

D. into 10 min on rower with mask for recovery 

E. Scap and recovery Work 

Friday, 010915

Kim, joining us daily from NC! 

Regionals Individual 2014

A. OHS - 10RM + 1x10@80% with pause in hole 

B. L-Sit To Handstand work on pbars ; or scaled version of this. Work the core and stability with this for about 10 min 

C. Snatch Grip Behind neck Push Press - build to heavy Triple

D. AFAP

40 Pistols (alt legs) 

40 C2B pullups 

40 OHS (75/55)

40 Cal Row 

E. Scap work 

Thursday, 010815

A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing.
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Wed, 010714

It's that time of year! I know Kyle is pumped for 2015 Regionals

Am:

A. sqT clean - 3RM for the day - from high blocks - not tnG but right back on bar 

B. Back Rack Walking Lunge : 16 rep (8 each leg) climb to heavy , in 4 sets here of working sets 

C. 10 min row @Z1 - Recovery 

Pm:

A. running clock 

21 muscle ups 

31 sqt cleans (95/63) (beasts do 115/83)

410m Row  

 rest 10 min 

AFAP

15-12-9

power cleans (135/93)

Ring dips 

Note your time at this point, but immediately go into 36 bar facing burpees AFAP

*note time end of that as well 

D. 20 min of mobility and recovery MINIMUM

Tuesday, 010615

Kellie with 225#

A1. Clean Pull + 5 sec eccentric lower to floor ; @100% of Clean - x 4-5 - singles; rest none 

A2. Seated Box Jump x 2 x each set above; rest 1:30

B. 10 legless rope climbs AFAP

REST RECOVERY

C. 

amrap 10 @80% 

1 rope climb 15'

5 Thrusters (135/93) *beasts 165/113

10 box jumps (step down) 24/20

10 GHD Situps

rest 5 min 

10 min max cal on bike 

D. Hand Balancing Work (10 min or so, have some fun - get creative)

E. 4 rds NFT 

12 band scap squeezes 

10 superman rocks

10 hollow rocks 

Monday, 010515

Have you joined us on Saturdays yet? Every Sat, 10a, Competition Training 

am

A. Strict Press - 5.4.3.2.1

climb to heavy 5 rep, heavy 4 rep, heavy 3 rep, heavy double, and maybe a few heavy singles. 1RM is not the point of the day, simple volume. 

B. EMOM x 16

odd: 15 cal row 

even: 15 burpees over the rower 

C. 10 min or so with lat and overhead positional stretching / work 

pm

A. Snatch Wave - 3.2.1 x 3-4x through   first triple starting at 70%

*for those new to this style wave. First triple at 70%…then put little bit of weight on, hit double little bit of weight on hit single. Then, go back to triple, but higher than the originally 70%..not drastic…and continue to climb accordingly. Heavier double, heavier single,then back triple etc 

B. Back SqT - 4-5 sets of 3-5 reps - starting at 80% - shorter tests where you can here 

C. 

10 pbar hspu (pbar to 1 Abmat)

20 cal AB 

20 deficit hspu (2 45#plates for hands to Abmat)

20 cal AB

30 hspu (45's to Abmat) - slight deficit 

20 cal AB

**ideally set this up with the plates under the pbars with 1 Abmat for head. Remove pbars for next set ; remove one plate off each for final set. 

***add in Scap work following if you have time. 

Saturday

Our Friends at Granite State!

A. Muscle Snatch + Hang Power Snatch; build to max in complex

B. Power Clean; climb to heavy single in 15 min or so. . .footwork is focus here. Nothing crazy wide, keep this clean 

C. amrap 20 - 11.5 Opens WOD

5 power cleans 145/100

10 t2b

15 wall balls (20/14) to 10'

D. 10 min on rower at 60% recovery 

E. Assistance / BB Work - Per athlete ; weakness from static strength stand point

F. Weighted Core Work 

Friday, 010224

Chase, ECC 2014

FRIDAY: 1 or 2 sessions a/b together.  Rest between c/d together 

A. 1x AMRAP Pullups - Test Max Pullups 

B. 8 min clock 

40 bar facing burpees 

30 OHS (115/83)

amrap SqT Cleans (165/113)

*one barbell, athletes puts on the weights themselves. Men add 25# plates, woman, 15# plates. 

C. 20-15-10-5

Slam Ball SqT Cleans 50/30

50 Double Unders between each set. 

So. . 20/50/15/50/10/50/5

D. On Bike 

12 minutes 

:30 @80%

:30 @50%

E. 5-7 min of Scap Recovery 

Thursday, 010115

Happy New Year! 

A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing.
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Wed, 123114

PBP Athletes getting together for 12 Days of Christmas at CF Southborough 

Am

A. :30 sprint on Ab x 5; rest 3 min between 

B. Front SqT Cluster 2.2.2 x 5 sets building to max - rest :15 between sets @31X1 for all reps 

Pm

A. @110% as a race  - try going head to head against partners and have some fun

7 wall balls 30/20 to 10'

6 fwd bounding jumps 30/24

* set these up in a row and clear for athlete 

5 muscle ups 

4 Burpee box jump overs (30/24)

3 DB Manmakers 50/40

2 legless rope climbs 15'

1 clean and jerk @255/153-163 *or approx 80-85%. This needs to be heavy but make able for the athlete. 

Rest 7-10 min between x 3 races 

* have a start mat and finish mat.   Stop watch style :-)

B. 400m reverse sled drag - bodyweight 

C. Accessory Work 

Not for time 

3x20 reverse hyper at 25% of back squat 

4 x 1 min plank holds ; ascending 

Plate - around the worlds 10-12 reps each direction 

5-7 min of scap work 

Tuesday, 123014

^no more of this!  Time to clean things up. Make sure you nutrition and recovery is dialed in. 

TUESDAY

A. Clean Pulls 3x3 @100% - position then speed as focus 

B. Push Jerk + Split Jerk x 2 - 5-7 sets at 70-80% or of Ur 1RM split 

C. Map Training 

AMRAP 12  - high % output yet sustainable rds. Think 90% all way through 

5 power cleans (185/123) *think tng reps here 

30' HS walk 

30 Double Unders 

30’ front rack walking lunges (same BB)

5 box Jumps (step down) 30/24

rest 6 min 

amrap 8 @80%

10 cal Bike 

10 Russian kb swings (70/53) * above eyes 

10 GHD sit-ups 

Monday, 122914

Amy @2014 American Open. 

93kg in the 53kg weight class 

am

A. EMOM x 12

odd: 15/12 Cal Row 

even: 15 burpees over the erg  

B. EMOM x 6 

5 TnG Power Snatch’s @65% 

pm

A. 3 TnG Thrusters (rack) climb to max in 15 or so minutes 

*tng implying no resting through the movement. Don’t sit in front rack position, re grip and rest etc. Keep motion as you would with reps at 95 in a wormout. Strength , yes, but efficiency also huge focus here 

B. 10-8-6-4-2

Thrusters 155/108

Bar Muscle Ups 

C. 5 rds 

:20 L-Sit hold 

12-15 banded Scap squeezes 

10 reverse hyper @35% of your 1RM BackSqT *sub good mornings 

10 double DB rows (seated)

12.22 - 12.28 : De-load week

Justin Mahan - CF Portsmouth 

"Don't ever, ever, believe anyone who tells you that you can just get by, by doing the easiest thing possible. Because there's always somebody behind you who really wants to do what you're doing. And they're going to work harder than you if you're not working hard"

monday

A. SqT Clean Thruster + Push Jerk ; build to heavy single in 15-18 min

B. 15-10-5 of Unbroken muscle ups

^ scale this per athlete as well. 12-9-6 , 10-6-2 etc. Athlete according. Test between onviously to hit the sets.  Other athletes can hit 15 AFAP, 20, 25 , 30 etc.  Athlete specific

Ie; work bigger sets of muscle ups and repeating sets taxed. Learn yourself!

C. 500m row x 6; rest 2:30 @80% efforts today 

D. 3x20 weighted sit-ups 

E. Reverse hyper 3x15 @50% of Ur 1RM backsquat 

tuesday:

A. Power Snatch x 2 + OHS x 2;  EMOM x 8 min @65%-70%

B. Deadlift 5 x 3  @75-80% ascending

C. amrap 10 @80%

10 Shoulder to Overhead (115/83)

10 Pullups

10 box jumps (24/20) step down 

D. 20 alt KB Turkish Get ups; light and stability focus 

E. 3 x (x) strict T2B 

F. Weighted Back Ext  3 x 15

wed: 

A. Back SqT - 3 x 3 across @ 80%; rest 2 min between 

B. 30 min on Rower 

:30 on hard 

:30 on easy 

C. Pendlay Row 5x5 ascending 

D. side Planks 4 x 1 min each side ; back and forth

E. weighted plank 4 x 1 min weighted 

***feel Free to Add our Performance based "12 days of Christmas"  to your daily programming and have some fun...

1 clean and jerk (225/148)

2 muscle ups 

3 box jump (40/30)

4 strict HSPU 

5 KB SqT cleans (53/35)*double

6 burpees 

7 Wall Balls (30/20) to target 

8 cal Assault Bike 

9 cal Row 

10 front rack walking lunge (alt - 155/108)

11 c2b pullups 

12 front squats (155/108)

thursday: X mas , rest 

friday:  

A. 21-15-9

t2b 

burpee touch

cal AB

B. 10 min on bike 

:30 on @80%

:30 on @50%

C. DB SA Row 8-10 reps x 4 sets 

D. 10 min of Scap Recovery Work 

saturday: 

Competition Training - join us at CrossFit Free at 10a for a huge day and fun for all. Invite your friends! 

sunday: Rest 

Saturday, 122014

1-2 sessions

A. Front SqT- heavy 10 rep, think 90% for your # here. . . no need to hit a max 10 rep today , we will build on this. Heavy 10 rep and move on. No more than 12-14 min to attempt this 

B.  @110%

20 t2b

15 Burpee touch 

10 cal Bike 

rest 4 min x 3

C.  10 min split Jerk Technique; no higher than 60% here - rack or floor is fine 

D. Teams of 2 - same Gender 

50 Hang Power Cleans (225/133-153)

75 box jumps (30/24)

100 Cal Row

200 double Unders 

400m sled  (HEAVY) *running fwd with slay sleds

E. Superset BB work 

A. Tricep Ext

B. Bicep Pull

C. Rear Delt Work 

E. Core Hold 

Friday, 121914

Tasia 

am:

A. Snatch: High Hang 3RM (hip); build in 15 min 

B. Snatch Balance + OHS x 2 @max snatch; every 2 min complete 1 rep in this complex X 5 sets  (this is the goal. If your snatch balance doesn't like up with these be smart)

C. 500m Rows @80% effort, less than normal splits prior weeks x 4-5; rest 3 min between 

pm: 

A. Snatch Wave 3.2.1 format; first triple starting at 70%...climb with goal of heavy singles in mind for the wave. Be smart and learn how to wave properly for YOU. 

B. Running Clock 

0-5 min complete 

21-15-9 “Diane"

Deadlifts 225/153

HSPU

rest 5 min 

@10-15 min 

21-15-9 “Fran"

Thrusters 

pullups 

@ 20 min mark 

2k Row AFAP 

C.  Scap / Shoulder ; Recovery / Pull variations 

Thursday, 121814

Welcome the Abgarians! 

A.1  60 minutes of active recovery here (for the power athletes - look to hold this 60 minute session around 60-70% effort).  Endurance athletes should be just doing.
A.2  Self pre-had.  30 minutes of foam rolling and concentrated mobility drills for those areas that need it.  For athletes who need more stability - then this is stability work.  If you are unsure then schedule an appointment with one of our coaches to get an athlete screening done.
A.3  Prepare your food for the weekend
A.4  Prepare your training times for the weekend

Wed, 121714

Shannon 

am

A. OHS 

:30 max reps (heavy per athlete, but tng style reps )

rest 1 min min 

1 min max reps (drop to % of above, again, TnG per athlete )

x 2; rest 6 min between 

B. Bench Press - 1 1/2 reps x 3 x 5 sets building ; rest 2 min between 

*so down to chest, half way up, down to chest again, all the way = 1 rep…perform 3 reps per set of these 

C. Back SqT - 3x10 @90% of 10RM from past. 

pm

A. amrap 30

1 legless rope climb 

30’ Double KB walking lunge (70/53- both front racked)

20 double unders 

30’ HS Walk 

3 Hang Power Cleans (heavy but UB)

30’ burpee broad jump

4 box jumps (40/32)

B. Waiters Carry 5 sets each arm, 40-50’ 

Tuesday, 121614

Mickey

A. Snatch Grip Deficit Deadlift - build to heavy 5 rep in 12-15 min 

B. High blocks (mid thigh) Snatch Pulls 5x5 @120% 

bring to power position explode up ; upper back/arms etc 

C. 

500m Row @95% of your max 500m Row (don't dog this- TRAIN!)

rest 2 min 

40 C2B Pullups

rest 1 min 

30 heavy wall balls 

rest :30 sec

20 burpee box jump overs (24/20)

10 muscle ups 

Monday, 121514

Podium sweep for our girls at Champlain few weekends ago 

am: 

A. 

1 min of Push Jerks (135/93)

1 min of SqT Cleans (135/93)

rest 2 min 

2 min of Push Jerks (185/113-123)

2 min of SqT Cleans 

rest 4 minutes

3 min of Push Jerks (205-225/)

3 min of SqT Cleans 

B. Seated Bent Over DB Dual Rows  8-12 reps x 4-5 sets (can use KB if need be)

C. pbar L-Sit; accumulate 2-3 min worth of time (athlete dependent) 

pm:

A. every :90 complete 

5 bar lateral burpees  + 20 Double unders + 1 Clean 

*2 Options: cleans starting at 275/163 or 225/133…jumping by 10# til can’t complete 

B. 10 min on bike :30 on hard :30 on easy