Wednesday 4/30

Another Track Workout from NC Lab Coach Chris Hinshaw:

"This workout will test the athletes pacing intelligence based on their actual running endurance.  Athletes must pick a target pace range that makes the 800m and 1600m workout manageable.  Although they might pass the buy-in phase, passing the workout phase will become especially difficult if the 400 pace was too fast".  

Workout Buy-In:

5 x 400m with a 200m slow jog between efforts

Buy-In Rules:

1. You pick your 400m pace to best manage the Workout. 

2. No looking at your watch on the 1st 400m until you cross the finish. 

3. Your pace for the 400s must be within a 10 seconds pace range.  

4. The 400m finishing times must get progressively faster but cannot exceed the 10 second pace range.

Buy-In Fail: You must re-start your workout buy-in as soon as your pace range becomes greater than 10 seconds or your finishing times don’t get progressively faster.

Workout:

1 x 800m

400m walk

1 x 800m

400m walk + 2 min add’l rest

1 x 1600m

Tuesday 4/29

WOD: Diane, 21-15-9

Deadlift 225#/155#

HSPU

Strength 1: Deadlift

A. 1 x 2 @ 90% 

B. Every 2 Minutes for 10 Minutes:  3 reps @ 75%

* The EMOM involves speed sets meaning the bar should move as fast as possible

**Remember the percentages are based on your Max + 30#

Strength 2: Alternating Every 2 Minutes for 24 Minutes (you choose weight)

A. 5 Weighted Chin-ups (you choose weight)

B. 6 Clean Grip Deadlifts with 6 Second Pause hold below knee (you choose weight, focus on upper back engagement in the hold)

C. 8 Bent Over Rows

D. 8 Snatch Grip RDLs

*Be strict with your form here, do no sacrifice for more weight

Monday 4/28

Lifting:

4 x 2: 3 Position Squat Clean (High Hang, Hang, Floor)

*This is about technique, stay in the 65-70% range

Strength 1: Front Squat, 3 x 3 across

*Add 5# to weight used last week. 

Strength 2: 20 RM Bench Press

WOD: For Time

Buy-in: 5/3 MU 

Then, 4 Rounds:

10 OHS 95#/65#

10 C2B

Cash-out: 10/6 MU

Sunday 4/27

Rest Day: Take some time to visualize your future success, whether it be in CrossFit or something else in life.

"Victorious warriors win first and then go to war, while defeated warriors go to war first then seek to win." - Sun Tzu

Saturday 4/26

Lifting:

A. EMOM x 7: 2 TnG Squat Cleans + 1 Push Jerk

*TnG= touch and go

**Push Jerk, not split

Strength: Back Squat

A. 20-10-8-6

B. 10 x 6 Back Squats 155#/105# (focus on moving the bar as fast as possible. Be comfortable with a fast descent and explode on the ascent)

AMRAP 10: Ladder up (1/1,2/2,3/3, etc.)

Thruster 135#/95#

Strict L Pull-up

*Scale to regular strict pull-up if needed

"Who among mortal men are you, good friend? Since never before have I seen you in the fighting where men win glory, yet now you have come striding far out in front of all others in your great heart..." - Homer, The Iliad

Friday 4/25

Lifting: 

A. Build to a Heavy Squat Snatch

B. Build to a Max Height Kneeling Box Jump

WOD: In front of a 12 minute clock

1 Minute Double Unders

1 Minute DB Snatches 50#/30#

2 Minutes Double Unders

2 Minutes DB Snatches 50#/30#

3 Minutes Double Unders

3 Minutes DB Snatches 50#/30#

*Be sure to use both arms, but you do not have to alternate every rep

Gymnastics: 

A. MU Progession Work (Everyone should do this, even if you can do MU. It will reinforce efficient movement)

B. EMOM x 5: 3-5 Unbroken MU

Thursday 4/24

Recovery day: get outside the gym!

Wednesday 4/23

Track Day: Partner "Tosh"

3 Rounds

200 m Run

400 m Run

600 m Run

* Each person completes 3 RDS. The first person runs a 200, then the second person, then the first  person runs a 400, then the second person, etc.

**If completing on your own: rest time is equal to the time needed to complete the previous interval

Gymnastics: MU Progression work

Tuesday 4/22

Strength 1: Deadlift

A. 1 x 2 @ 85% 

B. Every 90 Seconds for 9 Minutes:  3 reps @ 70%

* The EMOM involves speed sets meaning the bar should move as fast as possible

**Remember the percentages are based on your Max + 30#

WOD: AMRAP 7

7 Deadlifts 275#/185#

5 Strict Pull-ups

3 Burpee box jumps 24"/20"

Strength 2: Alternating Every 2 Minutes for 18 Minutes (you choose weight)

A. Max Unbroken Strict C2B

B. 8 Bent Over Rows

C. 8 Snatch Grip RDLs

*Be strict with your form here, do no sacrifice for more weight

Monday 4/21

Lifting:

A. 4 x 2: 3 Position Squat Snatch (High Hang, Hang, Floor)

*This is about technique, stay in the 65-70% range

Strength 1: Front Squat, 3 x 3 across

*Add 5# to weight used last week. 

**If there is a Monday where you know you cannot go 5# heavier on all sets, then wait until a day later in the week when you feel more fresh and then complete the front squats.

Strength 2: Build to a 3 RM Bench Press

WOD: For Time

80 Wallballs 20#/14#

60 T2B

40 GHD Sit-ups

30 OHS 115#/75#

20 C2B

10 Strict HSPU

Sunday 4/20

Rest Day

The Importance of Visualization and Mindset

"You have heard there are two types of people in the world- those whose glass is half-empty and those whose glass is half-full. In this broad-brush generalization, what we're saying is that someone is completely negative or completely positive. The half-empty folks combine negative thinking with negative emotional states, locking themselves into a scarce worldview supported by feelings of scarcity. It's the opposite for the half-full folks. However, it is possible, as you learn the art of positivity, to be stuck in emotional purgatory where you think positively but feel negatively. Many of you may have read about or even practiced self-talk. But this is only part of the equation. One must speak, visualize, and feel positively in order to be aligned in positivity. Otherwise, the emotional states counteract the positive self-talk and imagery, leading to weak results. The starting point is emotional awareness: Are you emotionally positive or negative?" - Mark Divine, The Way of The SEAL; pg. 99, Harness Your Emotions.

Saturday 4/19

WOD 1: 

10 C2B

20 Strict HSPU

30 DU

40 GHD sit-ups

30 DU

20 Strict HSPU

10 C2B

WOD 2: "Dork"

33 Front Squats, 185/125

15 Burpees

33 Deads, 185/125

15 Burpees

33 KBS, 70/53

15 Burpees

Michael "Dork" Kennedy was a Boston Firefighter who lost his life on March 26th on duty.  He was a CrossFit athlete and a coach at a Boston affiliate. This workout is in his memory.

Deliberate Practice: Why focus and concentration are important during your workout

Friday 4/18

Lifting:

A. 15 Minutes to find a 1 Rep Squat Clean & Jerk

Strength: Squats

A. Build to a 3 RM Back Squat

B. 10 x 10 Back Squats 135#/95# (focus on moving the bar as fast as possible. Be comfortable with a fast decent and explode on the ascent) Rest 1 Minute between sets

WOD 1: AMRAP 5 

Muscle-ups

*Every time you come off the rings complete 7 Push-ups

WOD 2: 3 Rounds, AMRAP 3

400 M Row

10 Unbroken Power Cleans 135#/95#

Max Wallballs 30#/20# (Start with as many unbroken as possible)

*Rest 3 Minutes between rounds 

**Treat each round like a sprint!!!

Thursday 4/17

Active Recovery

Wednesday 4/16

Track Day, courtesy of NC Lab

1 x 100m at 0:23 w/ a 100m walk

1 x 200m at 0:46 w/ a 100m walk

1 x 300m at 1:09 w/ a 100m walk

1 x 400m at 1:32 w/ a 100m walk

2 min rest

2 x 2000m at 7:34-7:40 with 5 min rest between efforts.

2 x 300m at sub-0:62 w/ a 200m walk between efforts

Total: 6400 meters

*"This workout is programmed for an athlete with a 5:30 mile PR.  The 100, 200, 300, & 400m paces are to be performed at your 2000m pace.  These initial paces will be CRAZY EASY.  Use these intervals to burn this tempo into your memory system for the 2000m intervals.  Track workouts should have a constantly varied approach because CrossFit athletes are not specialists in one particular distance.  We must consider the entire endurance curve."- Chris Hinshaw

**Pace range recommendations for someone with 7:10 mile PR

100m at 30sec

200m at 61sec

300m at 1:31

400m at 2:02

2 x 2000m at 10:09 – 10:14

2 x 300m at sub-68 sec

Tuesday 4/15

Strength 1: Deadlift

A. 1 x 2 @ 80% 

B. Every 90 Seconds for 12 Minutes:  3 reps @ 65%

* The EMOM involves speed sets meaning the bar should move as fast as possible

**Remember the percentages are based on your Max + 30#

WOD: Christine, 3 Rounds for time

500 M Row

12 Bodyweight Deadlifts

21 Box Jumps 20" (both guys and girls)

Gymnastics: MU Progression

Strength 2: Alternating Every 2 Minutes for 24 Minutes (you choose weight)

A. 5-8 Weighted Pull-ups (hold db between legs or use a belt)

B. 8 Bent Over Rows

C. 8 Underhand pull-ups 

D. 8 Good Mornings

*Be strict with your form here, do no sacrifice for more weight

Monday 4/14

Lifting:

A. Build to a Heavy Squat Snatch

B. 4 x 2 Hang Squat Snatch @ 80% of A 

C.  3 x 3 Snatch Pull (no arm bend)

Strength 1: Front Squat, 3 x 3 across

*Add 5# to weight used last week

Strength 2: Build to a 5 RM Bench Press

WOD: 3 Rounds

15 Cal Airdyne

10 Burpees

*This is a sprint. Great time= sub 3 minutes

Saturday 4/12

Strength: Build to a 5 RM Back Squat

WOD: 

A. 10 min Tabata Airdyne

-Immediately Into-

B. 6 Burpees every 30 seconds for 5 Minutes

-Rest As Needed-

C. For Time: (Read carefully. Reps go to 15 on middle movement)

10 Pull Ups

10 Thrusters 95/65

Rest 1 min

10 Pull Ups

10 Thrusters 115/85

Rest 1 min

10 Pull Ups

10 Thrusters 135/95

Rest 2 min

10 Pull Ups

15 Squat Cleans 95/65

Rest 1 min

10 Pull Ups

15 Squat Cleans 115/85

Rest 1 min

10 Pull Ups

15 Squat Cleans 135/95

Rest 2 min

10 Pull Ups

10 Squat Snatch 95/65

Rest 1 min

10 Pull Ups

10 Squat Snatch 115/85

Rest 1 min

10 Pull Ups

10 Squat Snatch 135/95

**One bar.  Change weights during 1 or 2 min rest.**

Friday 4/11

Gymnastics 1: MU Progession work

Lifting:

A. 15 Minutes to find a 2 Rep Snatch

B. 15 Minutes to find a 3 Rep Heavy Clean & Jerk

*This means perform a C & J then immediately do another, if you drop the bar do not rest more than 3-5 seconds before next rep

Gymnastics 2: 50 Strict HSPU for time

WOD: 4 Rounds

12 Shoulder to Overhead 115#/80#

15 T2B

50 DU

If you have access to hurdles, or something similar, I recommend incorporating these drills. Especially before going below parallel or as part of a cool down

Thursday 4/10

Active Recovery

Wednesday 4/9

Track Day: Every Wednesday will be a track day. I highly recommend doing these workouts, they will really help your capacity. These workouts come from Chris Hinshaw, who is Jason Khalipa's endurance coach. 

A. 5 x 1000m (1:1 work/rest)

*Perform these intervals at a fast, but repeatable anaerobic threshold pace. As example, a 5:30 miler would target 3:53-3:54 per 1000m.  This workout will test your aerobic capacity.

Rest 5 Minutes after final 1000  

B. 3 x 400m:  Rest 1:3 (work:rest)

*The pace for the 400s is intended to be fast.  We will treat these 400s like a fast race finish.  As example, a 60 second 400m runner would target 74-76 per 400m. Our goal is to prepare for CrossFit events with a sprints to the finish.

Running program

Tuesday 4/8

'***We will be doing a Deadlift program every Tuesday for the next 10 weeks. In order to use the correct weight, you take your 1 RM and add 30# to it, then use that weight when calculating percentages. For example, if your 1 RM is 170#, and the prescription calls for 75%, you take 75% of 200# (170#+30#).

*Make sure you do both Strength 1 and 2. Strength 2 is DL accessory work

Lifting:

A. 3 x 2 Squat Clean

B. 2 x 2 Hang Squat Clean (above knee)

C. 3 x 2 Clean High Pull (from the floor pulling to about chest height, once the bar does not get that high don't add more weight; meant to be explosive and fast)

Strength 1: Deadlift

A. 1 x 2 @ 75% 

B. Every 90 Seconds for 12 Minutes:  3 reps @ 60%

* The EMOM involves speed sets meaning the bar should move as fast as possible

C. Max Unbroken 275#/185# (while maintaining good form!)

Gymnastics: MU Progression work

Strength 2: Alternating Every 2 Minutes for 24 Minutes (you choose weight)

A. Max Unbroken Strict C2B

B. 8 Bent Over Rows

C. 8 Underhand pull-ups 

D. 8 Good Mornings

*Be strict with your form here, do no sacrifice for more weight

Monday 4/7

Please keep posting if you are doing the workouts

Lifting:

A. 3 x 2 Squat Snatch

B. 2 x 2 Squat Snatch from the hang (right above the knee)

C. 3 x 2 Snatch High Pull (from the floor pulling to about chest height, once the bar does not get that high don't add more weight; meant to be explosive and fast)

Strength 1: Front Squat, 3 x 3 across

*We will be doing this for the next few weeks. Drop about 20-30# off your 3 RM, or projected 3 RM, and do all 3 sets at that weight. However, you cannot use a belt or lifting shoes. Every week, go 5# heavier than the previous week

Strength 2: Bench Press

20-10-8-6 (3-4 minutes rest between sets)

WOD: 15-12-9-12-15

Front Squats 95#/65#

Push-up

Cal on Airdyne

Sunday 4/6

Rest Day

Saturday 4/5

Lifting: 

A. 15 Minutes to find a 3 Rep Snatch

B. 15 Minutes to find a 2 Rep Heavy Clean & Jerk

*This means perform a rep then immediately do another, drop the bar from the top

**For the two 15 Minute segments, DO NOT go over the 15 minutes. Once you have warmed up, the clock starts. This is to get you used to having to work under a time constraint. Yes, it might not be as heavy as you could go with more time or rest but that is not the goal

WOD: Partner Chipper

40 Deadlifts 275#/185#

80 C2B

40 Front Squats 185#/135#

80 GHD Sit-ups

40 Shoulder to Overhead 135#/95#

80 Pull-ups (Chin-over)

40 M Front Rack Walking Lunge 135#/95# (each partner completes)

*One Partner Works the other rests, except for the lunge

Friday 4/4

Lifting

A. 3 x 3 Squat Clean (drop bar between reps)

B. 2 x 3 Squat Clean from the low hang

C. 3 x 3 Clean Pull (from the floor, 90%+ of Clean 1RM; meant to be explosive and fast; once the velocity starts to slow do not add more weight)

Strength: Establish a 1 RM Deadlift

Metcon: Tabata 

A. Airdyne

B. Double Unders

Thursday 4/3

Active Recovery Day

Wednesday 4/2

Lifting:

A. 3 x 3 Squat Snatch

B. 2 x 3 Squat Snatch from the low hang (right below the knee)

C. 3 x 3 Snatch Pull (from the floor, 90%+ of Snatch 1RM; meant to be explosive and fast; once the velocity starts to slow do not add more weight)

*Goal is for weights to be challenging, but do not sacrifice technique

WOD: Fight Gone Bad (Score = total reps)

3 Rounds

1 Min Wallball 20#/14#

1 Min SDHP 75#/55#

1 Min Box Jumps 20" (Guys and Girls)

1 Min Push Press 75#/55#

1 Min Row for Calories

1 Min Rest