Teams of 3
5 Mins
AMRAP Back Squat 230#
rest 90 Secs
3 Mins
AMRAP Ring Dips
*Buy In - Burpee MU*
Rest 90 Secs
7 Mins
AMRAP
10 Burpee
150m *2 Points*
Saturday, 20 July 2013
Monday, 11 February 2013
WEEK 7-8 VOLUME + SKILLS
Dear Squad
Wish you guys had a great CNY break. In the next 2 weeks, we'll be shifting gears and increasing the volume a notch. You have 11 days to clock the following 6 extra sessions. Most of you are adapting and recovering well, that is good news. There is no substitute for adequate rest and mobility work, stay relentless and injury free as the Opens is less than 1 month away.
Skills :
1) OverHead Pistols :
I have a bad feeling this might pop up in some size, shape or form in the 2013 Games. Its a bonus if it doesn't but should it appear in any of the WODs, we know we are prepared.
Start with a PVC and gradually increase the weight until we are able to execute 10 unbroken reps, alternating left and right.
2) KB snatch + DB Snatch
Both KB snatch and DB Snatch require different techniques and it would be wise to able to nail both of them as we saw a heavy DB snatch WOD during last year's Regionals.
I'll be conducting a clinic (Next Thursday 21 Feb ) to help you guys nail down techniques for both.
Strength
BarBell Complex
In 7 Mins establish 1RM for the following BB Complex. No dropping of BB until all 6 reps has been completed. Keep adding weight till failure.
1 Set =
1 DeadLift
1 Hang Clean
1 Jerk (to behind the neck)
1 Back Squat
1 Jerk (back to front rack)
1 Hang Clean
1 Deadlift
Volume :
A) Row 1000m, 500m, 250m
WallBall 75, 50, 25
(we'll do this together @ CF Enduro Thursday 21 Feb 0700hr-0800hr, followed by KB/Db Snatch clinic)
B) Bike 10K
C) 400m x 5 (1:1 work :rest ratio)
BenchMark
"Diane"
Finish Strong Team
DarkLord
Wish you guys had a great CNY break. In the next 2 weeks, we'll be shifting gears and increasing the volume a notch. You have 11 days to clock the following 6 extra sessions. Most of you are adapting and recovering well, that is good news. There is no substitute for adequate rest and mobility work, stay relentless and injury free as the Opens is less than 1 month away.
Skills :
1) OverHead Pistols :
I have a bad feeling this might pop up in some size, shape or form in the 2013 Games. Its a bonus if it doesn't but should it appear in any of the WODs, we know we are prepared.
Start with a PVC and gradually increase the weight until we are able to execute 10 unbroken reps, alternating left and right.
2) KB snatch + DB Snatch
Both KB snatch and DB Snatch require different techniques and it would be wise to able to nail both of them as we saw a heavy DB snatch WOD during last year's Regionals.
I'll be conducting a clinic (Next Thursday 21 Feb ) to help you guys nail down techniques for both.
Strength
BarBell Complex
In 7 Mins establish 1RM for the following BB Complex. No dropping of BB until all 6 reps has been completed. Keep adding weight till failure.
1 Set =
1 DeadLift
1 Hang Clean
1 Jerk (to behind the neck)
1 Back Squat
1 Jerk (back to front rack)
1 Hang Clean
1 Deadlift
Volume :
A) Row 1000m, 500m, 250m
WallBall 75, 50, 25
(we'll do this together @ CF Enduro Thursday 21 Feb 0700hr-0800hr, followed by KB/Db Snatch clinic)
B) Bike 10K
C) 400m x 5 (1:1 work :rest ratio)
BenchMark
"Diane"
Finish Strong Team
DarkLord
Tuesday, 29 January 2013
PHASE 2 - VOLUME
Dear Squad
Hope all of you enjoyed the extra 2 days of rest. Listed below are the extra training to be completed and scores posted before 8 Feb 1830hr.
Remember to stock up on the following
- Fish Oil
- Sleep
- Vit C
- Unicorn Blood
WEEK 5-6 - Volume
Extra Training @ ReeBok CrossFit Enduro 31 Jan 0700hr - 0800hr (No Excuse)
In 15mins
Establish 2 RM Hang Clean
Rest 5 Mins
3 Rds
500m
15 Power Clean 135#
30 WallBalls
Volume : (To be completed before 8 Feb)
A : 10mins
Odd Minute Max Back Squat @ 230#
Even Minute max Bar MU
B : 10mins
Odd Minute Max Pistol
Even Minute Max HSPU
Skill :
Handstand Walk 200m
BenchMark :
Helen
Finish Strong Squad...........
DarkLord
Hope all of you enjoyed the extra 2 days of rest. Listed below are the extra training to be completed and scores posted before 8 Feb 1830hr.
Remember to stock up on the following
- Fish Oil
- Sleep
- Vit C
- Unicorn Blood
WEEK 5-6 - Volume
Extra Training @ ReeBok CrossFit Enduro 31 Jan 0700hr - 0800hr (No Excuse)
In 15mins
Establish 2 RM Hang Clean
Rest 5 Mins
3 Rds
500m
15 Power Clean 135#
30 WallBalls
Volume : (To be completed before 8 Feb)
A : 10mins
Odd Minute Max Back Squat @ 230#
Even Minute max Bar MU
B : 10mins
Odd Minute Max Pistol
Even Minute Max HSPU
Skill :
Handstand Walk 200m
BenchMark :
Helen
Finish Strong Squad...........
DarkLord
Saturday, 12 January 2013
IN SEASON PHASE 2 - WEEK 3-4
Death Squad,
Run-In Phase Has Come To An End. Well Done To All WarLords Who have made it so far, keep motivating each other. I'm very glad to see that most if not all of you are recovering well. There is an Influenza Bug Spreading Around, Please take preventive measures to ensure you don't fall sick. Sleep More, Eat Better, Good Quality Liquid Fish Oil, Vitamin C + Unicorn Blood
We MUST Finish Strong..........
Week 3-4 (All The Following Sessions Must Be Completed and Scores Updated Here By 26 Jan 2030hr)
Skills
A :
5 Sets of AMRAP MU
Without False Grip
***Rest 2 Minutes between each Set and work on efficiency in stringing your MU together. NO False Grip allowed. They might raise the height of the rings this year and guys who can execute MU with out False Grip have a big advantage. Aim for at least 5 for each set, Athletes who are already very efficient, shoot for at least 6-7***
B :
HandStand Walk = Accumulate 200m with as little break as possible
***There is No short cut to Gymnastic skills, staying lean (10-12% Bodyfat) definitely helps in performing Gymnastics Movement with ease. That is why you never see an Acrobat or Elite Gymnast who is above 15% BF***
WeightLifting
A : 3 RM DeadLift
In 15 Mins (Including Warm Up Sets), Establish 3RM
***No Bouncing, No Touch & Go. I need to find your absolute lifting strength, not your bouncing / touch & go ability. Each Rep must start with a good set up and weight must lowered to the ground and allowed to settle down before the next rep can be executed***
Log your scores as such
Warm Up =
230# x 3
250# x 3
Work Set =
280# x 3
290#F
285# x 3
B : 1RM Clean into Thruster
In 15mins (Including Warm Up Sets)
Establish 1RM Squat Clean and straight into thruster.
***This skill might come in handy should any heavy GTO (Ground to Overhead) movements appear during the Games. Thus no jerk is allowed. You have to receive in a full squat clean and then immediately execute a Thruster out of that hold WHILE maintaining your feet in your squat stance. If your feet move inwards, take that as a failed attempt***
Log Your scores in the same fashion as 3RM DeadLift
Supplementary Exercises
All 3 Exercises to be done after A & B
- Alternating KB Shoulder Press 24Kg (either seated or standing) x 2 Sets AMRAP
- Pick 2 Tricep Exercises from previous post x 2 sets AMRAP
- GH Raise 2 Sets AMRAP
Volume
A : Hill Sprints : All To Meet Lorong Sesuai 17 Jan 0700hr. No Excuse. for Directions, click on link
http://www.streetdirectory.com/asia_travel/travel/travel_id_19930/travel_site_1/
B : Swim 1500m
C : Air Bike 25 Mins
It helps to do it with a fellow Games Comp / With Music
BenchMark
Fran
Fame Only Stays For A Moment But Legends Last Forever..............
DarkLord
Run-In Phase Has Come To An End. Well Done To All WarLords Who have made it so far, keep motivating each other. I'm very glad to see that most if not all of you are recovering well. There is an Influenza Bug Spreading Around, Please take preventive measures to ensure you don't fall sick. Sleep More, Eat Better, Good Quality Liquid Fish Oil, Vitamin C + Unicorn Blood
We MUST Finish Strong..........
Week 3-4 (All The Following Sessions Must Be Completed and Scores Updated Here By 26 Jan 2030hr)
Skills
A :
5 Sets of AMRAP MU
Without False Grip
***Rest 2 Minutes between each Set and work on efficiency in stringing your MU together. NO False Grip allowed. They might raise the height of the rings this year and guys who can execute MU with out False Grip have a big advantage. Aim for at least 5 for each set, Athletes who are already very efficient, shoot for at least 6-7***
B :
HandStand Walk = Accumulate 200m with as little break as possible
***There is No short cut to Gymnastic skills, staying lean (10-12% Bodyfat) definitely helps in performing Gymnastics Movement with ease. That is why you never see an Acrobat or Elite Gymnast who is above 15% BF***
WeightLifting
A : 3 RM DeadLift
In 15 Mins (Including Warm Up Sets), Establish 3RM
***No Bouncing, No Touch & Go. I need to find your absolute lifting strength, not your bouncing / touch & go ability. Each Rep must start with a good set up and weight must lowered to the ground and allowed to settle down before the next rep can be executed***
Log your scores as such
Warm Up =
230# x 3
250# x 3
Work Set =
280# x 3
290#F
285# x 3
B : 1RM Clean into Thruster
In 15mins (Including Warm Up Sets)
Establish 1RM Squat Clean and straight into thruster.
***This skill might come in handy should any heavy GTO (Ground to Overhead) movements appear during the Games. Thus no jerk is allowed. You have to receive in a full squat clean and then immediately execute a Thruster out of that hold WHILE maintaining your feet in your squat stance. If your feet move inwards, take that as a failed attempt***
Log Your scores in the same fashion as 3RM DeadLift
Supplementary Exercises
All 3 Exercises to be done after A & B
- Alternating KB Shoulder Press 24Kg (either seated or standing) x 2 Sets AMRAP
- Pick 2 Tricep Exercises from previous post x 2 sets AMRAP
- GH Raise 2 Sets AMRAP
Volume
A : Hill Sprints : All To Meet Lorong Sesuai 17 Jan 0700hr. No Excuse. for Directions, click on link
http://www.streetdirectory.com/asia_travel/travel/travel_id_19930/travel_site_1/
B : Swim 1500m
C : Air Bike 25 Mins
It helps to do it with a fellow Games Comp / With Music
BenchMark
Fran
Fame Only Stays For A Moment But Legends Last Forever..............
DarkLord
Sunday, 30 December 2012
IN SEASON - WEEK 1 -2
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
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
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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