Monday 07.30.12 (Launch of the Competitor Cycle)

*The Competitor Program*

Ok guys so here it is, today marks the start of our comp. program.  This program will consist of daily wods and tasks I am expecting you to perform.  This program is only for people serious about competiting.  This program will be running in cycles so when days are missed so is your progress. I  am expecting to see every person who is interested in competiting to be at "MANY" if not all of the weeks wods! No showing up for a day then disapearing for a week or so and expect to come back to comp. training as like I said missing days constantly will make the program worthless.  These wods will be performed self paced..... meaning none of the Coaches will be running an actual class for these to be performed.  These are to be done either BEFORE or AFTER classes.  THEY WILL NOT BE PERFORMED DURING CLASS.  My goal is to get as many people ready as possible for the CrossFit Open next year.  This first cycle will be focusing on olympic lifting.  In order to compete at the elite level we need to be able to handle heavy weight.  As you can see the Rx'd weights have increased ten fold and we need to keep up.  We will be lifting HEAVY EVERY DAY and will be mixing in skilled wods a couple times a week.  Keep in mind your metcons will suffer but metcons are easily built back up and strength cannot be built as quickly.  That all bein said here is what is planned for (DAY 1/ WEEK 1).

WARMUP:  Run/row, Barbell Pilates, Hip/Shoulder Mobility
=Barbell Pilates=
x10 Goodmornings (45/35)
x10 Push Press
x10 Thrusters
x5 jump and catch
x5 henged to jump and catch
x5 Squat/Power Snatch

LIFT:                       %       reps                 
-Squat Snatch          88%   1-1-1-1-1
                                77%   2-2-2
                                73%   3-3
-Clean & Jerk          88%   1-1-1-1-1
                                73%   3-3-3
-Front Squat            90%   1-1
                                85%   2-2