Competitive Tuesday 3-31-15

Prep work
Mobility 5-8 min

PROGRAM NOTE – The 2015 CrossFit Games Open wraps up today! If you are on the bubble of qualifying individually or helping your team qualify, you might be taking another crack at 15.5 today. If that’s not the case, you are probably wondering what is next.
Moving on to Regionals – If you have earned the opportunity to compete at Regionals on a team or as an individual, congratulations! You should view this is a great accomplishment, especially considering that only half of the athletes who would have been going from your region in previous years will be moving on to regionals this year. Second, you should be using the next few days to relax and reinvigorate. The first regionals are 7 weeks away. Considering that you all have been grinding for at least 5 weeks without many breaks, you need to take a couple of days to deload and clear your mind. Year after year I have to convince athletes that it’s ok to take a couple of days to back off on training before we start hammering it hard in preparation for regionals…and every year someone regrets not taking the advice. Do yourself a favor and don’t rush the process of regionals preparation. It will be at least 6 weeks of intense training, so you want to go into it eager to train and 100% healthy. For the next three days, continue to follow the Competition blog and be ok with the fact that the workouts aren’t overly strenuous. Our official 2015 Regionals Prep Program will begin on Friday, April 3.
Masters Qualifiers Prep Program – For those of you who are moving on to the Masters Qualifiers, we have more work to do! Your Masters Qualifier Prep program begins today! We have posted the full first day of work below, but get yourself signed up for the rest of the program here: 2015 Masters Qualifier Prep Cycle.
The Masters Qualifier Prep Program will ramp up into and through the qualifiers with specific workouts and progressions designed to help you peak for the four days of competition. In addition to the program, we are providing participating athletes with extensive strategy notes that we have always reserved only for our private clients, and visualizations from Heidi Fearon. Our goal is simple…we want to get as many of our Masters as possible to the CrossFit Games, so we’re providing our full complement of tools into the program.
Starting the Off-Season – For those of you who will begin your off-season today or tomorrow, our strongest suggestion is that you GET OUT OF THE GYM! Seriously, this is something we’ve been trying to hammer into athletes for years now. When a season comes to an end, take some time to mentally and physically revitalize. For the next week your focus should be on enjoying life to the fullest. Your training shouldn’t look like “training,” but rather like playing! If you choose to go into the gym instead of enjoy some sports or the outdoors, that’s fine, but don’t feel confined to structure and progress. There is plenty of time to get back into that mode when our official off-season program begins on Monday, April 6.
Workout of the Day
A.
45-60 Minutes of Cycling, Cross-Country Skiing or Hiking
TOMORROW will be a full rest and recovery day, and we will swim on Thursday…then back to a normal training schedule.

Cool down
Mobility
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Competitive Monday 3-30-15

Prep Work

PROGRAM NOTE – The 2015 CrossFit Games Open wraps up today! If you are on the bubble of qualifying individually or helping your team qualify, you might be taking another crack at 15.5 today. If that’s not the case, you are probably wondering what is next.

Moving on to Regionals – If you have earned the opportunity to compete at Regionals on a team or as an individual, congratulations! You should view this is a great accomplishment, especially considering that only half of the athletes who would have been going from your region in previous years will be moving on to regionals this year. Second, you should be using the next few days to relax and reinvigorate. The first regionals are 7 weeks away. Considering that you all have been grinding for at least 5 weeks without many breaks, you need to take a couple of days to deload and clear your mind. Year after year I have to convince athletes that it’s ok to take a couple of days to back off on training before we start hammering it hard in preparation for regionals…and every year someone regrets not taking the advice. Do yourself a favor and don’t rush the process of regionals preparation. It will be at least 6 weeks of intense training, so you want to go into it eager to train and 100% healthy. For the next three days, continue to follow the Competition blog and be ok with the fact that the workouts aren’t overly strenuous. Our official 2015 Regionals Prep Program will begin on Friday, April 3.

Starting the Off-Season – For those of you who will begin your off-season today or tomorrow, our strongest suggestion is that you GET OUT OF THE GYM! Seriously, this is something we’ve been trying to hammer into athletes for years now. When a season comes to an end, take some time to mentally and physically revitalize. For the next week your focus should be on enjoying life to the fullest. Your training shouldn’t look like “training,” but rather like playing! If you choose to go into the gym instead of enjoy some sports or the outdoors, that’s fine, but don’t feel confined to structure and progress. There is plenty of time to get back into that mode when our official off-season program begins on Monday, April 6.

Workout of the Day
A.
Three sets, not for time, of:
15-20 Meter Handstand Walk
12 Alternating Pistols (load with a KB if you would like)

B.
Every 8 minutes for 32 minutes (4 sets):
Run 800 Meters @ 85-90%
25 Russian Kettlebell Swings (32/24 kg)
25 Push-Ups

C.
Three sets of:
Hollow-Rocks x 60 seconds

Cool Down
Mobility
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General Fitness Monday 3-30-15

Prep Work

50′ Inchworm push up
2X30 Table top stretch
2X30 Couch stretch
2X10 DB KB Strict press

Todays workout is a fun one we have not done all in one day…But today is that day

WOD
Crossfit Total
Establish a 1 RM in 3 chances on
Back squat
Dead Lift
Strict press
Take a few min to warm up each lift, if you have an idea of what you are ideally going to hit clarify which set will be your opening lift for
Example
Previous 1RM for my Back squat is 406 I would warm up to about 70% of that then decide how heavy my first attempt would be around 335-355, Second attempt 375-395, Then depending on feel i would try and go anywhere from 406-406+

Cool Down
Mobility
Post results