End of the week - missed a few posts

Friday today - did the 6.00am class

Power Clean drills for the strength session

WOD - 15 min AMRAP done as a 21-15-9
- Burpees (jumping/stepping over KettleBell)
- KB Swings (24kg)
- Wall Balls 9kg
- 60sec rest running clock

I did one full round plus the 21's

Weight 87.9

Missed the second skills session yesterday

Got plans this evening so needing to cancel 5.00pm class that I had booked into

I'll do the coaches session after lunch (around 1.30pm instead)


Weight this morning: 89.0

Met-con / Muscle building

Very warm 6.00am class
Around 18c this morning - very sweaty

Strength:  10RM Dead Lift
Did it over 6 sets - got the weight up to 110kg

WOD - 4 Rnds - for total reps
- 30 sec Box Jumps
- 30 sec rest
- 30 sec Front Squat (50kg)
- 30 sec Hang Clean
- 30 sec rest
- 30 sec Wall Balls 6kg

my total reps 184

Weight this morning 89.1

Friday - Funday

6.00am crew rocks

Clean & Jerk drill and find 1RM
Got to 80kg - still need to work on timing of second pull and the "jump under bar"

Then the WOD was C&J at 80% of the weight we just did, plus Wall Balls
That nearly killed me...

Weight 87.8  niiiice

Mid-week - changing exercise patterns

Tuesday was a mid-day workout, as is today

Yesterday I did the 12.15 class followed by some DU skills and strength session "Press"

Good stuff - but it does take a good chunk out of my day...

Doing it all again today as well - maybe just the class

Weight this morning 88.5kg

Big Weekend

Monday now - Just had a 3 day weekend -Tramping for 2 days

Thursday last week was a 6.00am session at the gym
Can't remember what it was now - weight was 89.4 I think

Then early start Friday - heading off to the first days' walk/tramp
Weight 89.2 - good start...
Shortish walk - pleasant

Then Saturday - 7 hours (4 hours in, and 3 back)
Lots of fuel - nuts, banana, whey protein, eggs, Crispie Biscuits, and dyhration lollies, plus various jet planes, snakes and assorted lollies - drank 1.5litres of water
The couple of pints of beer went down so fast....
Stayed with beer the rest of the night etc

Finished up "6-dice Champion"

This morning:
Strength session - Strict Press 42.5 kg

WOD - 5 RFT
- 12 KB Swings 24kg
- 10 Push Press - 40kg
- 8 Burpee Box Jumps

time 11.29

and weight 89.0   very good

Hump Day on a short week

weight 89.4

Yesterday did some skill work on Muscle Ups and Double Unders
Shoulders and arms getting a good working over ...

This morning (6.00am)
Hang Power Clean drills/Strength/Skill was the initial part (3RM)
Managed 70kg, but moved it back to 60 for last two rounds to focus on technique.  The 70 was very hard

WOD 5 RFT
- 5 Shoulder to Overhead Rx 50kg
- 10 TTB
- 15 Air Squats

time 8.37  Rx'd it too

Tuesday - Cup Day

Weight - yes I did it - 89.3

This morning was "Helen"
3 RFT
- 400m run
- 21 KBells 24kg
- 12 Pull Ups

time 13.37 - A much improved run - felt like I had more during each run - a good improvement

Yesterday I did some lunchtime skills
12 min EMOM:
1 Power Snatch + 1 OHS + 1 Squat Snatch
Used 40kg for this - Got better as I went along - focusing on the form

Start of Competition Traning - Prep for "The Open"

6.00am Class

Strength Session
Front Squats - 3RM  PR'd with 100kg

WOD - Metcon
- 20 Wall Balls
- 15 Dead Lifts
- 25 Wall Balls
- 10 DL's
- 30 Wall Balls
- 5 DL's

Time 5.31(ish)  I went with 80kg bar and 6kg WB (Rx was 100kg and 9kg)

No weight - didn't bother this morning - not sure why...

Rest Day - meh!?

Weight 88.3 - nice

Well it was sort of a sleep in - no WODing today (well maybe tonight)

Did have to leap out of bed to get the rubbish bins out - after hearing the trucks - made it, just!!
That got the heart racing....

Good class for a Wednesday

Weight 88.7

Strength/Technique session was Power Snatch (15min worth)
Need to spend a lot more time on this

Met-con WOD  12 min AMRAP
- 6 Push press
- 12 Front Squats

Managed 5 complete rounds plus the 6 push press with 50kg  (Rx 60kg)

2014 Crossfit Open - analysis by Coach K

Hi All

Just following up from Troy's email about this next phase of training. The Mount is now consigned to history, it was a great event and all that participated and managed the team did really well.

But now 100% of our focus becomes preparing for the open, So when you present Troy with your goals this week you need to narrow the vision of your goals right down the next few months, It is our aspiration to get an individual or team to regional's 2014....... But dont put anytime or effort into including this in your goals.

Its very simple, think of your goals as a number of gates, The 1st gate to get through is the CrossFit open, you must be 100% focused training on this, we know historically what will and wont be in the open. 

What the open is.........All about engine..........mostly non techincal

What the open isnt.............Its not about absolute strength..........it isnt technical

Competition Class training for CrossFit Open

This programming is for Athletes  to perform their best during the Open and hopefully earn themselves a spot at Regionals (or the Games for Masters).  The focus is on preparing athletes for the demands of The Open (loading, movements, volume, etc...)

So with this in mind, the training structure for the comp class over the next few months is, and in order of importance.

WOD, this will always be the 1st thing you do in class and it needs to be smashed 100% focused

Strength: This will be worked after WOD

Skills; Working technique to improve efficiency for the WOD's

Insite  to Open Training from Ben Burgeron, please read then formulate your goals

Metcon – The Open is first and foremost a test of work capacity.  How much work can you do in a given time.  100% of the events that have come up over the past three years have been a test of Metabolic Conditioning.  your number one goal  is to build a huge engine.  Metcons must come first every training session as this is your primary focus.  These Metcons need to focus on AMRAPs in the 4-20 minute time domain, and movements and loads that we have seen in the past and can expect in this year’s Open.
 Running, Handstand walking, Monkey Bars, L-pull ups, GHD Sit ups, Rowing, Yokes, Ring Dips and the like are great movements to build GPP, but very unlikely to show up in The Open competition. 

Olympic Lifting – While the 1RM have yet to be tested in the Open, it almost always  pays to improve your O-Lifts.  Over the past three years, 36% of the movements programmed in to the Open WODs have been some variation of a Snatch, Clean or Jerk. 

Strength – You DON’T need to be super strong to do very well in The Open, but it sure helps to be able to move heavy weight for reps.  About 25% of the events have a moderate to heavy load (2012 Snatch Burpee, 2011 Snatch Ladder, 2010 Squat Clean Jerk AMRAP, OHS, and Cleans).  Getting stronger is important but NOT at the expense of losing fitness elsewhere.  In other words, do not do a strength cycle if your goal is to excel at The Open.

Skills – Based on previous Open Competitions it’s obviously important to be able to build your skills in certain movements; Box Jumps, Double Unders, Muscle ups, Toe to Bars and C2B Pull ups.  This is no guarantee that these are the movements we will see again, but based on what we know you would be a fool not to become a ninja at these movements.

Bring on the open

Cheers

Coach K

Great met-con/endurance WOD this morning

Weight 88.8kgs

Cooked a nice tea last night.  Crumbed fish(Monkfish).  Made my own crumb from gluten free crusts that we had plus one slice of normal bread - added seasoning parsley and chicken salt - yum  Meal finished off with rice salad, Green Salad, and oven bake potato wedges


This morning (6.00am)
Strength/Skill - Power Clean / Split Jerk
Class was a bit muddled with a few beginners mixed in with "performance" crossfitters

WOD - 21-15-9  (20min cut)
Power Cleans (rx 60kg) I used 50kg
after each of the 3 rnds
- 400m run
- 20 Pull Ups

time: 18.30

New week - AGAIN!!!

Weight 89.5kg - Yep - A few too many beers etc on Saturday...

This mornings WOD
Strength Session 20min to find 3RM Front Squat
A good day to squat - PR 97.5kgs  woohoo!!!

then. 5 min Max Effort Squat Clean and Thruster (One movement)
21 reps - Squat Cleans are getting easier to do - did it with 40kg - (probably should have been 50)

Friday - arghhhhh

Did the TCI training last night.
It was Power Cleans, Back Squat, Bench Press, Dead Lift
Arrived late so didn't get to much on Power Clean - posted 75kg...
Back Squat 120kg nice - good form
Bench Press 90kg - matched my PR
Dead Lift 160kg - matched my PR

Not a bad effort

Today (Friday) did the Lunchtime class
Strength session was 3RM Push-Jerk
Got it up to 80kg

then the WOD "Nancy" 5 RFT  (20min cut)
- 400m Run
- 15 OH Squats  Rx 40kg

Rx'd it time 18.41  nice (Other young blokes scaled with 20kg bar...)

Weight this morning 88.6