Monday, 063014

Congrats to Team from CFF for their podium finishes at CF Resiliences "Carnival of Strength" 

A. Snatch (Full) (building on prior waves) - 1@80 1@84 1@88 1@84 1@88 1@92 1@88 1@92 1@96

B. Back SqT 

1x8 @65

1x8 @70

1x6 @80

1x6 @85

C. EMOM x 20

Odd: 5 burpees + 5 KB SqT Cleans (70/53)

Even: HSPU - Deficit - Strict, target is 5 solid reps; not failure. Set up appropriately 

D. 5 rds 

1 min @80% on AB

4 TGU *2 at a time per arm, then alternate; Ascend weight here 

Monday, 061614

Congrats to Austin at CFF on his 6:31.4 2k Row PR. 

A. Snatch (full): 1@75% 1@80% 1@85% 1@78% 1@83% 1@88% 1@81% 1@86% 1@90% 
B. Hang Clean x 2 + Jerk x 2; build in complex 
C. Back Squat - Week 1 Day 1 
1x10 @60
1x8 @70
1x6 @75
1x4 @80
D. Strict HSPU - weighted - Max Sets x 4; rest 3 min between (target is 6-8 reps; use appropriate weight or BW if need be to hit the rep scheme) 
E. EMOM x 20
Odd: 12/10 Cal Assault Bike
Even: 10 Wall Balls (30/20 to 10’)
F. TGU Work - 5 min of stability work ; light and focused 

Monday, 060914

1 or 2 sesions; athlete specific 

A. Snatch Pull + Hang Snatch + Snatch + OHS; build to max in 15 min 
B. Clean Pull + Hang Clean + Clean + Jerk; build to max in 15 min 
***Variations of A&B should be SqT variations for those able to. Always SqT weightlifting movements unless otherwise noted. 
C. Back SqT -  build to 1RM here - will be using this # in future weeks 
D. Back SqT - drop sets. at Tempo of 30X0; few sets of 5 here, then few sets of 3 
*3 seconds down, 0 in the hole, explode up and 0 second pause at top. Open hips and instantly close them descending for the next 3 count.   Go through these sets fairly quickly, shorter rest. 
E. 
20 Power Cleans (135/93) 
10 Strict HSPU
15 Power Cleans (185/123)
15 Strict HSPU
10 Power Cleans (225/133)
20 Strict HSPU
F. 20 TGU - focused on position; stability ; alt between arms

Monday, 052614

*Programming here on out, will be (MOSTLY) based on single session days. As vast majority is incorporating it this way. Individual Programming obviously being a route, but not do able for some financially. Now, I will be offering "weakness focus individual programming". Will be much cheaper per month, to stack on top of the normal Competition Phase programming. This will be based on individuals schedules and days/times per week etc.  If interested, message in  BP at CrossFitFree.com 

A. "Murph" 
B. Back Squat - climb to heavy double and single in < 15 min 

C. Push Press - build to heavy Double 

Monday, 051214

For those interested in weekly layout for this Phase 

1-2 Sessions 
A. Snatch - 1.1.1 cluster ; build to max - rest :10 between reps 
B. Clean + Hang Clean + Jerk ; build to max 
C. Back SqT - 3.3.3 cluster ; rest :10 between reps; build to max 
D1. Strict HSPU 5-5-5-5; (deficit / weight - athlete specific); rest none
D2. Banded Shoulder Distraction :30 each side; rest 3 minutes 
E. EMOM x 10
odd: 12 calories on rower 
even: 15 of Wall Balls
F. 20 TGU - lighter side; focus on stability and positions 

*Snatch / Clean: these SHOULD be Squat versions of the movements. If, that is enormous weakness and the POWER version moves more weight, today is the day to do that. Now, that means the focus and priority needs to be on getting under barbells and improving on that. Late in week when we hit % work, you MUST SqT these if this is general issue for you. Beginning of the year....use this to improve your game and build! 

Monday, 050514

Studs

am: 
A. Push Press - 10RM + 1x10@90
B. Back Squat - 10RM + 1x10@90
C1. Strict HSPU 3.3.3 cluster; rest :10; build in cluster; appropriate height/weight etc
C2. Band Shoulder Stretch :30 each side; with each working set above; rest 3-4 minutes
D. 7 min recovery Row @Z1

pm: 
5 rds @80%
5 tnG SqT Cleans (135-155/93-108)
10 T2B 
20 Double Unders 
+
10 min of TGU Recovery Work 
+
10 min of Scap work/ rehab 

Monday, 042814

CrossFit Free Girls - loving their Paleo Power Meals Sponsor

Monday: 

Session 1

A . Push press - 10 rm + 1x10@90

B. Back SqT - 10 rm + 1x0@90

C. 10 min on AB

:25 very hard 

:35 coast 

Session 2. 

A. Bench Press - 5RM

B1. Strict HSPU x 5 reps x 5 sets (proper depth / set up) ; rest 0

B2. Band Shoulder extraction : :30 each side x 5 sets; rest 2-3 min

C. Emom x 14-20

Odd: 2 Tgu each arm ; ascending in weight 

Even: l-sit hold (time : depends on athlete)

Thursday, 042314

good luck to everyone competing this Sunday at Reebok!

A. Push Press - 5 x 10 @90% of Mondays 10RM
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
*deeper than last week if possible  
D. top of every 3 min run 400m  @1:17 / 1:24 pace 
E1. DB Strict Press 5-8 reps x 4 sets; rest :30
E2. BB Curl 8-10 reps x 4 sets ; rest 1:30

Monday, 042114

am: 

A. 

400m Run; on top of every 3 minutes x 7

pm: 

A. Push Press - 10 RM

B. 95% of B for 1x10

C. 90% of B for 1x10 

D. Back SqT - 10RM

E. 95% of A for 1x10

F. 90% of A for 1x10

G. Bench Press - heavy 5 in 10 minutes

H. 

60' HS Walk

50 burpees

400m Row 

30 box jumps (30/24)

20 HSPU

Wed, 041614

Congrats to your winners from this past weekends Spring Kick Off! 

A. Push Press - 5 x 10 @90% of Mondays 10RM
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
*deeper than last week if possible 
D. amrap 10@80%
row 250m 
10 Box Jumps (30/24)
25 Double Unders

rest a while

@Weightlifting Wed 
A. Snatch - build to heavy triple, double TnG
B. Clean - Max Out

Wed, 040914

A. Push Press - 5 x 10 @90% of Mondays 10RM
B. Back Squat - 5 x 10 @90% of Mondays 10RM
C. HSPU - Strict for 5 sets of (-2) *deficit for those higher level athletes
D. MAP Training - 80%
amrap 12
250m Row 
20 Double Unders
15 Wall Balls
10 Box Jumps (23/20 - step down

Monday, 040714

tis the season!

am: 
A. 
200-400-800-400-200 Runs; resting 1 min between each - sustainable pace
B. Push Press - 10 RM
C. 95% of B for 1x10
D. 90% of B for 1x10

E. Recovery Aerobic work if time 
pm: 
A. Back SqT - 10RM
B. 95% of A for 1x10
C. 90% of A for 1x10
D. Bench Press - 10RM + 95% & 90% for 1x10
E. EMOM x 20
odd: Muscle Ups (specific to athlete for rep scheme)
even: DB Split Squats (weight and reps specific to athlete) *possible step up for some

Monday, 022414

am:

A. :30 on HARD :30 on EASY x 15 min on Rower
rest 5-10
C. Back Squat 3x5@75%
D. Recovery 

pm:
A. Hang Clean + TnG Clean - build to heavy single
B. 
21 C2b pull ups
9 thrusters @ 105/73
15 C2B pull ups
15 thrusters @ 105/73
9 C2B pull ups
21 thrusters @ 105/73

Friday, 022014

Team

am: 

A. 

:20 @97% on AB; rest 2:30 x 8

+

3 rds NFT; 80%

2 Muscle Ups

10 Wall Ball (20/14)

20 Double Unders

pm: 

A. Back SqT - with 2 second pause, up to heavy Triple 

B. 

30 Muscle Ups

200 Double Unders

100 Wall Balls (20/14)

Fri, 011714

Kellie

am:

A. 10 rds
250m Row
5 Burpee Broad Jumps
+
DB Sa Row 5-7 reps x 4 sets; resting :30-:45 between arms
+
3-5 min of Plank Hold, weighted

pm:
A. TnG Power Snatch - 5RM - in 10-12 min…no pressing out; make these quality!
B. Back Squat  2x3@80, 2x3@85, 1x3@87, 1x3@90
C. 
:30 Deadlift (225/153)
:30 no push up burpee box jump (20)
:30 sprint on AB/AD
rest 5 min x 4
D. 
E. Tabata HS Hold
*press through floor with everything you have

Monday, 110413

We are entering a new phase of our programming starting today. Questions on this, please message in. 

am: 
A. Strict Press 5RM
B. 90% of A for 1x5, immediately into 80% for 1x5 no rest just change weights
C. Back Squat - 10RM
D. 90% of C for 1x10, right into 80% of C for 1x10

pm: 
AMRAP 5
pbar HSPU's - max reps in 5 min
rest 3
AMRAP 5
25 Double Unders
15 Cal AD
rest 3
AMRAP 5
5 Hang SqT Clean (155/103)
10 Box Jumps (24/20)
rest 3
AMRAP 5
10 Thruster (95/63)
10 Pullups

Monday, 100713

Mighty Munchkins sweep the podium this weekend; taking 1st through 3rd. Congrats girls! Great showing

am:
A. 
:40 sec on @90
:20 on @60
x 12 on AD
B. EMOM x 14
Odd: 5 Strict T2B
Even: 10 Cal Row - AFAP

pm:
A. Complex: Sqt Clean + hang Sqt Clean + push Jerk + Hang Squat Clean x 2 + TnG SqT Clean + Jerk = build to heavy single - 15 min
B. Back Squat - Climb to heavy single, follow that up with 3x3 @85-87% -12 min

C. "Grace"
D. 15 min AMRAP
3 Muscle Ups
9 KB Swings (70/53)
27 Double Unders

Thursday, 10032013

am:
:30 on @90
:30 on @60
x18 on AD
+
Back Squat 6RM for the day

pm:
A. 
10.8.6.4.2
Power Snatch (135/93)
200m Run in between
B. SqT Clean Cluster 1.1.1 x 4, rest :10; rest 3 min
C. DB SA Row 4 x 8-10; resting :45 between

Those competing at CF Earned on Saturday. . . 
Today, follow the GameDay WOD;

A. General Warmup
B. 3 rds, resting 1 min between rounds
40 Double Unders
15 Wall Balls
10 Box Jumps (30/24) step down
200m Run
C. Jerk - Practice the Jerk, work Technique; nothing to crazy here
+
some cool down work, t2B, light cleans etc 

Monday, 093013

Who remembers this guy?

A. Complex: Clean Deadlift + Hang SqT Clean x 2 + TnG SqT CleanB. Back Squat - est a 3RM for the day 
C. 3 rds
15 KB Thrusters (53/35 each hand)
20 Burpees
25 Pullups
D. 10RM Push Jerk

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Friday, 092013

patient, patient. . . 

A. Snatch TnG x 2 + 1 OHS - build to heavy in this complex in 15 min max 
B. Back Squat - climb to heavy single in 10 min - max is not key here, jus heavy single and volume 
C. 
CFNE's East Coast Championship WOD 3 
24 burpees onto plate, 
3 rds of DT 155/103
then 7/5 Muscle Ups