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
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