Competitors 07.31.12

--LIFT--

Power Snatch
@ 77% 2x1

Power Clean and Jerk
@ 79% 2x1

Back Squat
@ 85% 2x2

--SKILL--

3 RFT
10 HSPU
12 Toes to Bar
10 Split Strict Press (95/65)
12 KBS (72/53)

Tuesday 07.31.12

--THE LIFT--
15 min. to find a (1RH) = one rep Heavy with near perfect technique
On Power Clean

--THE OUCH--
5 Rounds
5 Cleans (135/95)
9 OTB Burpees
*15 min. cap

Competitor WOD info.

If you don't have any one rep maxes on all these lifts please make sure to find them today! All % you see are based off the one rep max in each.
See everyone soon!

--THE LIFTS--

-Back Squat
-Front Squat
-Squat Snatch
-Squat Clean and Jerk

Monday 07.30.12

--THE LIFT--
Front Squat
4x9 @ 70% (add 5lbs to each %)

--THE OUCH--
3 Rounds
2 min. (amrap)
3 Power Snatch (115/75)
3 HSPU
2 min. (amrap)
Push Press (115/75)
*4 min of total work time with 1 min. Rest between rounds. Your score is the amount of rounds completed added to Push Press reps. When you end the first amrap with a partial round the athlete will continue the the round on where they left off next go around. Points only given for completed rounds

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   

Saturday 07.28.12

There will be class today coach Van is back in town come get it in people!

--THE OUCH--
"Coaches Choice"

Friday 07.28.12

--THE LIFT--
Front Squat
10x3 @ 85%

--THE OUCH--

"Laundry List"
30 OH lunges (45/25)
30 Box Jumps (24"/20")
30 Pullups
200m plate carry (45/25)
20 Knees to Elbows
for time...

(NO COMP WOD TODAY)

*THERE WILL BE CLASS TOMORROW COACH VAN IS BACK EARLY!

Thursday 07.26.12

--THE OUCH--
4 Rounds
10 Deadlifts (225/155)
5 L arm KB/DB Jerk
5 R arm KB/DB Jerk
400m run
for time...

*for the jerks pick your own weight and make sure it's challenging!

**Probably should've done this a longtime ago but this is what I want to do. Please when you get a chance send me (Coach Cody) your email address and your birthday info. I am attempting to put a CF7C roster together, please send me your info via text or email. My contact info is on the CF7C site. I'm doin this to better plan bday wods and events.

Competitors 07.25.12

Competitive Athletes:

.....keep the lifting goin, do % work of all lifts til August 1. Starting in August all competitive athletes will be beginning at SERIOUS and I mean SERIOUS strength bias program. Keep in mind your metcons will suffer slightly. But they will come back. We need to focus on getting strong, BRUTALLY strong!

Today:
1. 5x3 heavy Push Press

2. 21-15-9 reps of...
Deadlifts (225/155)
Push Press (95/65)

Wednesday 07.25.12

--THE LIFT--
Front Squat
5x7 @ 75%
(20min cap)

--THE OUCH--
12 min AMRAP
*40 KBS buy in (53/35)
100m sprint
1 wall walk
6 chin ups

Competitors 07.24.12

For the next 7 days:

Competitive Athletes:

.....keep the lifting goin, do % work of all lifts til August 1. Starting in August all competitive athletes will be beginning a SERIOUS and I mean SERIOUS strength bias program. Keep in mind your metcons will suffer slightly. But they will come back. We need to focus on getting strong, BRUTALLY strong!
*COMPETITORS WOD WILL EITHER BE COMPLETED BEFORE OR AFTER CLASS. COORDINATE WITH YOUR TRAINERS

Today:
1a Clean pulls @115% of 1RM x 3
1b Front Squat @100%
of C&J of 1RM x 2
*for a total of 5 sets

2. 3x10 HSPU

3. 10 OHS (135/95)
10 OTB Box Jumps (30/24)
10 Thrusters (95/65)
10 Power Snatch (95/65)
10 Burpee Pullups
*then do the wod in reverse after the Pullups one time through
10 power snatch then 10 thrusters etc...

Tuesday 07.24.12

--THE LIFT--
15 min to establish a "Heavy" Squat Clean

--THE OUCH--

10 min. AMRAP
15 Situps
10 weighted Situps (20/10)
10 chest slap pushups

COMPETITORS ONLY:

Competitive Athletes:

.....keep the lifting goin, do % work of all lifts til August 1. Starting in August all competitive athletes will be beginning at SERIOUS and I mean SERIOUS strength bias program. Keep in mind your metcons will suffer slightly. But they will come back. We need to focus on getting strong, BRUTALLY strong!

Today:
1a.Back Squat 65%/3×8
70%×5 75%/2×2
80%×1

1b.Weighted Pullups 5x5

2. 3x20 GHD Situps

3. "Power Elizabeth"

Monday 07.23.12

--THE LIFT--
Front Squat
4x9 @ 70%

--THE OUCH--

"Power Elizabeth"
21-15-9
Power Cleans (135/95)
Ring Dips
for time...

We had a great weekend this weekend at the 2012 Mid Atlantic Garage Games! You're Coaches did well and Jessi placed top 5 in the female scaled division. Next year I would love to have more athletes compete and get out with our CF7C family.

Friday 07.20.12

--THE LIFT--

5x5 @ 85% Front Squat 1RM

--THE OUCH--

800m run
60 Sledge Strikes
40 Pullups
for time...

*GARAGE GAMES THIS WEEKEND! Starting at 9am at Mount Trashmore.
*THERE WILL BE NO CLASS SATURDAY MORNING

Thursday 07.19.12

--THE OUCH--

3 x 5 min. (amrap) 1 min. rest between rounds

5 Deadlifts (135/95)
5 Power Cleans
5 Plate Burpees (45/25)

*plate burpees= the athlete will perform a Burpee then jump onto the plate very similar to a Burpee box jump

Wednesday 07.18.12

--THE LIFT--
5x5 @ 80% Front Squat 1RM

--THE OUCH--
8 min. (Amrap)
7 Push Press (115/75)
7 Toes to Bar

Tuesday 07.17.12

"Kelly"

5 Rounds:
400m run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
for time...

Monday 07.16.12

THE LIFT--
-5x5 @75% Front Squat 1RM

--THE OUCH--
"Isabel"
30 Snatch (135/95)
for time...

Saturday 07.14.12

--THE LIFT--
High Bar Back Squat
5x5 @70%

--THE OUCH--
4 Rounds
400m med ball run (20/14)
20 Box Jumps (30/24)
5 KB Snatch (53/35)
5 KB Snatch (53/35)
for time...

--COMPETITORS--
Volume!!!!

Friday 07.13.12

"Partnered Ladies"

Teams of two:
One person completes "Fran"
Then the other partner will complete "Grace"

"Fran"
21-15-9
Thrusters (95/65)
Pullups

"Grace"
30 Clean and Jerks (135/95)

**Note: Crossfit Games begin today at 12 noon!!!**

Thursday 07.12.12

7 Rounds
7 Split Shoulder Press (95/65)
3 Wall Walks
7 Over the Bar Burpees
for time...

Wednesday 07.11.12

--THE LIFT--

Front Squat (of 1RM)
3x8@65%
1x5@70%
2x2@75%
1x1@80%

--THE OUCH--

5 Rounds
5 Power Clean+Hang Squat Clean
10 Toes to Bar
for time...

Dudes 135lb
Chicks 95lb

Tuesday 07.10.12

--FOR FUN--

10 HSPU
20 Pistols (alt. legs)
30 push press (95/65)
20 Burpees box jump (20/24)
10 squat snatch (95/65)

*cash out: 400m run with empty bar athlete will strip bar then go

Monday 07.09.12

Okay people we had a lot of success last month with the Back Squat cycle. So we will be running another cycle using the Front Squat. We will be squatting 3 times per week so be sure to make it those day and get your lifts in!

--The Business--
-Establish a 1RM Front Squat (15min)


--The Pleasure--
-2 Rounds
200m run
7 thruster
400m run
7 thrusters

>Dudes 135lb
>Chicks 95lb

--COMPETITORS--
30 KBS (72/53)
30 Burpees
30 Weighted Situps (20/10)

Rest 5 mins

2 Rounds:
5 Power Cleans (135/95)
10 Front Squats
5 Push Jerk
20 Pullups

For time...

Saturday 07.07.12

--Happy Birthday Kenny--

"Kenny"
10-9-8- 7-6-5-4-3-2-1
Snatch 115/ 75
T2B
for time...

Friday 07.06.12

Today WOD is.........

#1 4x400m sprints (rest 1min between)
Rest 3-5 min.

#2 "Ladies mash up"
15 Thrusters (95/65)
15 Pullups
21 KBS (53/35)
17 Pullups
10 Pushups
15 Squats
5 HSPU
10 Pistols
15 Pullups
for time...


--Competitors--
1a-5x5 weighted Pullups
1b-5x5 weighted dips

EMOTM for 12 min.
3 Power Cleans (165/125)
*these need to be touch and go no breaks

*also complete the class WOD

Thursday 07.05.12

-The Lift-
5x5 Back Squat @75% 1RM

-The MetCon-
21-15-9
Overhead Barbell Lunges (95/65)
Chest to Bar Pullups
Over the bar burpees


Competitors:
4x4 max kipping HSPU
5x2 Squat Snatch @70% 1RM
Class WOD

Cookout info.

Hey guys due to poor planning by your coach we are gonna push the cookout back to 530pm. Sorry if there is any inconvenience

Wednesday 07.04.12

On this day July 4, 1776 our country adopted the Declaration Of Independence making us become a sovereign nation. So why not celebrate as we always do. With a WOD!

(TEAMS OF 2)

"Independence Day"
Cash in: 400m relay (sledge&KB)
7 Rounds
7 over the box burpees (24/20")
4 Squat Clean Thrusters (135/95)
17 pushups
Cash out: 76 Wall Balls (20/14)

--COMPETITORS--
*5x1 : 1 Clean Pull+ 1 Hang Squat Clean (no more the 90% 1RM)
**10 min. Handstand walk practice
***Class WOD

Tuesday 07.03.12

--The Lift--
*15min to establish at 3RM for Push Press

--Conditioning--
12min EMOTM
-Even minutes Shoulder to overhead 10 reps (@70%of above weight)
-Odd minutes 15 reps of Plate Lunges (45/25)



*** July 4th WOD will be held at 2pm on Wednesday all regular classes are closed for the day.
*** July 4th Cookout will be held at 4pm at Coach Meg and Cristy's house. They live within walking distance to fireworks. Address info will be given at the gym all week.