UPDATES + WOD

New Appointed Training Director = DarkKnight

Teams Of 3

5 Min AMRAP 
Hang Power Clean 160#

Rest 2 Mins

5 Min AMRAP HSPU

Rest 1 Min

AMRAP DU (Squat Hold)

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

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