Week 1 - 2 (1 Jan - 13 Jan)
Dear Warlords, listed below will be the extra Training Sessions you'll have to clock on top of the Box WODs. There are 5 Sessions to be completed over the course of 2 weeks, spread them out wisely.
Please remember to log in your scores / weights, date and time completed here.
Gymnastics Skills
A :
4 Rds
5 Strict HSPU
10 Kipping HSPU
*** Rest 2-3 minutes between rounds. Aim for efficiency in executing each round unbroken and with good technqiue***
B :
Bar Muscle Up
4 Sets AMRAP
***Rest 2-3 minutes between each set. Each set aim for unbroken reps***
Weight Lifting (All listed below to be completed in 1 session)
- Bench Press
70% x 2 x 12
***Focus on Speed, not weights*** I'll be conducting a clinic this Thursday 3 Jan 0700hr-0800hr
http://www.youtube.com/watch?v=AnVDCZSxDfg
- Seated KB Press. Alternating arms.
2 Sets AMRAP 24Kg KBs
http://www.youtube.com/watch?v=v0luj1DXg3M
(follow the method but with speed to failure for 2 sets)
- Pick 2 Tricep supplementary Exercises
http://www.youtube.com/watch?v=cXICnzp1mD8
(ignore all the bullshit talking and use medium resistant bands to sub for the cable machine)
Volume / Monostructural
A : Run 5 Kilo meters
B : 400m Sprints x 5 sets
Work : Rest Ratio 1:1
If You Are Going Thru Hell, Keep Walking
DarkLord
Sunday, 30 December 2012
IN SEASON BEGINS
OPENS 6 March - 7 April
Dear Warlords
We have exactly 10 weeks of In Season Training, working up towards 6 March when the Opens begin. Expect to peak 3 weeks prior to the Open and then weights will slowly taper off, leaving you primed and ready 6 March. From past years feedback, attempt the weekly Open WODs once and do it well, it's very challenging to the point of impossible to better your scores the second time round. Attempting the weekly WOD more than once may be too taxing both mentally and physically.
Again Recovery and Consistency is Key. Just like most sports, In season training is a time of the year where Coaches see an increase in Injuries. Thus I can't over emphasis the importance of Prehab + Rehab work for All Athletes in order to enter the 2013 CrossFit Games Competition Ready and Injury Free.
You Need To Be Smart To Train Hard ....
All My Best
DarkLord
Dear Warlords
We have exactly 10 weeks of In Season Training, working up towards 6 March when the Opens begin. Expect to peak 3 weeks prior to the Open and then weights will slowly taper off, leaving you primed and ready 6 March. From past years feedback, attempt the weekly Open WODs once and do it well, it's very challenging to the point of impossible to better your scores the second time round. Attempting the weekly WOD more than once may be too taxing both mentally and physically.
Again Recovery and Consistency is Key. Just like most sports, In season training is a time of the year where Coaches see an increase in Injuries. Thus I can't over emphasis the importance of Prehab + Rehab work for All Athletes in order to enter the 2013 CrossFit Games Competition Ready and Injury Free.
You Need To Be Smart To Train Hard ....
All My Best
DarkLord
Friday, 28 December 2012
2013 CROSSFIT GAMES PREP - PHASE 1
Dear WarLords
CrossFit Games 2013 In Season Training will Commence in a weeks time. We'll be entering Training Phase 1, one of the most important phase. The prep of your mental sate.
We have spent the last couple of months working on Strength, Speed & Power (SSP) but over and above SSP, a good Games Comp requires a Big Engine and Skills to do well in the Games.
All of you have split into 2 tiers
Tier 1 : Will be a good shot at the upcoming 2013 Games Open
Tier 2 : You have more than 12 months to prepare for 2014 Games but that doesn't mean you can't try out for the 2013 Open.
Your names regardless of Tier 1 or 2 have been short-listed because all of you have a given skill set or potential to compete at the Games but good genes will only carry you so far. There is no substitute for hard work and volume training come in Season. So.....
1. Be prepared to train at least 6-8 times a week
Any extra training posted here should be done OVER and ABOVE the Box's Training (AS RxD) Monday, Tuesday, Wednesday, Friday & Saturday. Be wise to plan your rest days accordingly. All of you will be emailed the Box Program so no excuse for poor foresight / planning on your part.
2. Be accountable for your recovery.
If your CNS or body can't recover fast enough during In season training, you'll definitely NOT be able to recover quick enough during the Opens or even handle the workload and volume during Regionals. It also voices down to your Nutrition, Rest & Supplementation.
3. Upon completion of all extra training posted here, I NEED to see your scores / weights posted here so that I can closely monitor your progress.
4. There will be days when the CFSG is not available for you to conduct the in season training but that should not discourage you from taking the initiative to hit the track or outdoors with a fellow Games Comp when the needs arise.
5. If you are serious about taking part in the Games then Clocking of all extra training posted here is mandatory. If you missed any of the Box Training or Extra training, you better have a good reason for example if you are sick etc... but it still falls back onto point 2.
There is no sure way to win the Games but a sure way to perform badly is to NOT follow points 1-5 above.
If you want to do it, do it right. No excuses, No Whining.... only victories...........
- DarkLord
CrossFit Games 2013 In Season Training will Commence in a weeks time. We'll be entering Training Phase 1, one of the most important phase. The prep of your mental sate.
We have spent the last couple of months working on Strength, Speed & Power (SSP) but over and above SSP, a good Games Comp requires a Big Engine and Skills to do well in the Games.
All of you have split into 2 tiers
Tier 1 : Will be a good shot at the upcoming 2013 Games Open
Tier 2 : You have more than 12 months to prepare for 2014 Games but that doesn't mean you can't try out for the 2013 Open.
Your names regardless of Tier 1 or 2 have been short-listed because all of you have a given skill set or potential to compete at the Games but good genes will only carry you so far. There is no substitute for hard work and volume training come in Season. So.....
1. Be prepared to train at least 6-8 times a week
Any extra training posted here should be done OVER and ABOVE the Box's Training (AS RxD) Monday, Tuesday, Wednesday, Friday & Saturday. Be wise to plan your rest days accordingly. All of you will be emailed the Box Program so no excuse for poor foresight / planning on your part.
2. Be accountable for your recovery.
If your CNS or body can't recover fast enough during In season training, you'll definitely NOT be able to recover quick enough during the Opens or even handle the workload and volume during Regionals. It also voices down to your Nutrition, Rest & Supplementation.
3. Upon completion of all extra training posted here, I NEED to see your scores / weights posted here so that I can closely monitor your progress.
4. There will be days when the CFSG is not available for you to conduct the in season training but that should not discourage you from taking the initiative to hit the track or outdoors with a fellow Games Comp when the needs arise.
5. If you are serious about taking part in the Games then Clocking of all extra training posted here is mandatory. If you missed any of the Box Training or Extra training, you better have a good reason for example if you are sick etc... but it still falls back onto point 2.
There is no sure way to win the Games but a sure way to perform badly is to NOT follow points 1-5 above.
If you want to do it, do it right. No excuses, No Whining.... only victories...........
- DarkLord
Saturday, 28 January 2012
30/01 - 05/02
Warlords hope you all had a great CNY break. A few more days to registration for the opens and 3 more weeks to first open WOD......
SKILLS
1. Hand Stand Walk
Accumulate 100m
2. Rope Climbs
Practise with and without legs. (Be Safe NOT Stupid)
3. Muscle Up (Unbroken)
5-5-5-5-5 (rest as required between sets)
STRENGTH
1. Bench Press x 3 reps x 5 sets
http://www.youtube.com/watch?v=oVGJInBJoh0
Then
DumbBell Alternate Press
3 Sets for Max Reps (aim for at least 10-12 reps)
http://www.youtube.com/watch?v=knuCoNrWNQE
Then
KettleBell Alternate Shoulder Press 16kg
3 Sets for Max Reps
Then
Ring Dips (Strict , NO kipping)
2 Sets AMRAP
STRENGTH
2.
Back Squat x 3 (reps) x 5 Sets
Aim for at least 5-10 # increment from last weeks Squats
Then
Chose either
a) Stiff Legged Deadlift x 3 x 5
or
b) Good Mornings x 3 x 5
Then
Standing Barbell Calf Raise
3 sets max reps (aim for 10-12 reps)
http://www.youtube.com/watch?v=BIRC4Qj7tsw
CONDITIONING
5 Km run
All The Best for your preparations
SKILLS
1. Hand Stand Walk
Accumulate 100m
2. Rope Climbs
Practise with and without legs. (Be Safe NOT Stupid)
3. Muscle Up (Unbroken)
5-5-5-5-5 (rest as required between sets)
STRENGTH
1. Bench Press x 3 reps x 5 sets
http://www.youtube.com/watch?v=oVGJInBJoh0
Then
DumbBell Alternate Press
3 Sets for Max Reps (aim for at least 10-12 reps)
http://www.youtube.com/watch?v=knuCoNrWNQE
Then
KettleBell Alternate Shoulder Press 16kg
3 Sets for Max Reps
Then
Ring Dips (Strict , NO kipping)
2 Sets AMRAP
STRENGTH
2.
Back Squat x 3 (reps) x 5 Sets
Aim for at least 5-10 # increment from last weeks Squats
Then
Chose either
a) Stiff Legged Deadlift x 3 x 5
or
b) Good Mornings x 3 x 5
Then
Standing Barbell Calf Raise
3 sets max reps (aim for 10-12 reps)
http://www.youtube.com/watch?v=BIRC4Qj7tsw
CONDITIONING
5 Km run
All The Best for your preparations
Sunday, 15 January 2012
160/1 - 22/01
One more week of Brutal Training before the CNY Break Warlords.........
Skill
1. HSPU
5-5-5-5-5
2. HandStand Walk
Accumulate 100m
Strength
Session 1
Back Squat
90% x 1 x 10 (Rest exactly 60secs between sets)
Stiff Legged Deadlift (Start From Rack and Lower to Just below knees and back up to full extension)
x 3(Reps) x 5
***Bar stays in contact with legs thru out movement***
http://www.youtube.com/watch?v=pSQkOLWZ0fM
Reverse Hip Extension
2 Sets AMRAP
Abs
Pick 2 Abs Exercise 2 sets AMRAP (Super Set)
-----------------------------------------------------------------------
Session 2
Push Press x 3 x 5
Alternating Standing Shoulder Press with 16Kg KettleBell x 2 sets to failure
Pick 2 Tricep Exercise x 2 x sets to failure
Abs - superset 2 sets to failure
"Get Strong Or Get The F%^K Out"..............
Skill
1. HSPU
5-5-5-5-5
2. HandStand Walk
Accumulate 100m
Strength
Session 1
Back Squat
90% x 1 x 10 (Rest exactly 60secs between sets)
Stiff Legged Deadlift (Start From Rack and Lower to Just below knees and back up to full extension)
x 3(Reps) x 5
***Bar stays in contact with legs thru out movement***
http://www.youtube.com/watch?v=pSQkOLWZ0fM
Reverse Hip Extension
2 Sets AMRAP
Abs
Pick 2 Abs Exercise 2 sets AMRAP (Super Set)
-----------------------------------------------------------------------
Session 2
Push Press x 3 x 5
Alternating Standing Shoulder Press with 16Kg KettleBell x 2 sets to failure
Pick 2 Tricep Exercise x 2 x sets to failure
Abs - superset 2 sets to failure
"Get Strong Or Get The F%^K Out"..............
Sunday, 8 January 2012
09/01 - 15/01 GAMES PREP
Skills
1. Muscle Up
5-5-5-5-5 (Vest Optional)
2. Chest To Bar Pull Up
10-10-10 (Vest Optional)
3. Hand Stand Hold For Time
Strength (To Be Done in 1 session)
Back Squat x 3(Reps) x 5(Sets)
Deadlift x 3 x 3
Glute Ham Raise 2 Sets AMRAP
Abs (Pick 2 Abs Exercise) 2 Sets AMRAP
Conditioning
400m x 5 (Work : Rest Ratio 1:2)
1. Muscle Up
5-5-5-5-5 (Vest Optional)
2. Chest To Bar Pull Up
10-10-10 (Vest Optional)
3. Hand Stand Hold For Time
Strength (To Be Done in 1 session)
Back Squat x 3(Reps) x 5(Sets)
Deadlift x 3 x 3
Glute Ham Raise 2 Sets AMRAP
Abs (Pick 2 Abs Exercise) 2 Sets AMRAP
Conditioning
400m x 5 (Work : Rest Ratio 1:2)
Monday, 2 January 2012
SKILLS + STRENGTH 03/01 - 08/01
03/01 - 08/01
Please try to complete the following work sets at your convinience and post date / place done
1. Skill Practice
HSPU or Ring HSPU
5 x 5
2. Skill Practice
Pistols
3. Strength
Front Squat x 3 (Reps) x 5
4. Shoulder Press
1-1-1-1-1
Please try to complete the following work sets at your convinience and post date / place done
1. Skill Practice
HSPU or Ring HSPU
5 x 5
2. Skill Practice
Pistols
3. Strength
Front Squat x 3 (Reps) x 5
4. Shoulder Press
1-1-1-1-1
WELCOME WAR HORSES
Dear War Horses of CFSG
I hope all of you had a great break. I'll be posting the extra Skills + Strength work that you should be working on leading up to the Opens in Feb. Registration starts 1st Feb and we have less than a month to prepare. During this month please double up your Injury Prevention Measures eg SMFR, Yoga, Prehab / Rehab Exercises, Fish Oil, Coconut Oil etc...... Also would be great if you could post your times / scores after completing each work set so that I can closely monitor your progress and provide feedback accordingly.
All My Best
Coach
I hope all of you had a great break. I'll be posting the extra Skills + Strength work that you should be working on leading up to the Opens in Feb. Registration starts 1st Feb and we have less than a month to prepare. During this month please double up your Injury Prevention Measures eg SMFR, Yoga, Prehab / Rehab Exercises, Fish Oil, Coconut Oil etc...... Also would be great if you could post your times / scores after completing each work set so that I can closely monitor your progress and provide feedback accordingly.
All My Best
Coach
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