Monday May 11th 2015

Congratulations to everyone that completed the Spartan Beast this weekend, and to those crazy enough to tackle the Spartan Sprint the next day! You sure do make CFPC proud! I am excited to hear all about your experience. 

Prep
Overhead prep- partners 
3 rounds 
200m run 
5 pull ups 
5 Push ups 
10 Lunge variations 

Strength 
I.Stationary lunges in front rack position 
10-8-6-4/leg - all tough sets building as you go 

II.AMRAP unbroken pull ups  x1 

Conditioning 
12 Min AMRAP 
15 Air squat 
20 Burpee box jump 
5 CTB 

Recovery 
Easy walk or row 
Monster walks x 10 per leg x 3 
Sub scap love 

Friday May 8th 2015

Good luck to everyone doing the Spartan BEAST this Saturday in Montana.  Why do the sprint when you can do the beast!? Crazy CrossFitters!! 

Prep
800m Run 
Coach's choice dynamic 

Strength 
I. Back Squat 1 RM
II. Back Squat 3x1 @ 94% - 2 min rest 

Conditioning 
18 min EMOM 
1st- 3 Pull ups + 3 T2B 
2nd-  Bench Press AMRAP @ 85% 
3rd- 10 Pistols 

Recovery 
Easy walk or row to cool down 
3x10 GH extentions 
Group stretch 

Thursday May 7th 2015

Prep
Overhead prep
Coach's choice dynamic 
Strength 
I. 2 Turkish get up EMOM x 10 @ 34/45 
II. 5x5 Below the knee hang squat snatch @ 75% 

Conditioning 
EMOMx 10 min 
Row 100m 

Recovery 
Easy walk or row 
3 x10 GHD sit ups 

Wednesday May 6th 2015

Prep 
Coach's choice dynamic 
Jerk prep 

Strength 
I.Push Jerk- build to a heavy touch and go set of 2 
II. HSPU- AMRAP x 3 sets 

Conditioning 
10 min AMRAP 
5 Deficit push ups 25/45 
10 Box jumps 24/30
15 KBS 35/50 

Recovery 
Easy walk or row to cool down 
W pulls x 50 
Pec love 

Tuesday May 5th 2015

I am back from my Endurance seminar. It was an excellent course with a lot of information to absorb.  If you see me staring at you while you run, don't get creeped out! I have a few weeks of homework to do, then I look foreword to starting an endurance cycle towards the beginning of summer and help those of you that are interested to improve your running mechanics, reduce injury and make running suck less!  

Prep
3x 200m run 
5 Scap pull ups, 10 air squat, 15 banded good mornings 
Progress scap pull ups each round 

Burgner Warm up 

Strength 
Below knee hang squat clean 5x5@ 75% 

Conditioning 
7 min AMRAP 
7 CTB 
70 Double unders 
* Compare to Jan 26th 2015 

Recovery 
Easy walk or row 
Banded lateral walks 
Calf stretch up rig- 2 min per side 

Monday May 4th 2015

Prep 

5 min aerobic warm up 

Focused hip mobility 

2x 10 KB lunges, 10 push ups, 5 beat swing- progressing each round to t2b 

Strength

I. Front squat 1RM 

II. Front squat 3x1@ 94% of above. 2 min rest 

Conditioning 

3 RFT 

400m run 

20 walking lunge 

10 t2b 

Recovery 

Easy walk or row 

3x15 GH extensions 

Pigeon 2 min per side 

Saturday May 2nd 2015

Prep 

Shoulder specific mobility 

400m run 

25 banded good mornings 

20 walking lunges 

10 push ups 

Strength 

Bench press 

AMRAP x 6 sets @ 87%. 1 min rest between efforts 

Conditioning 

12 min AMRAP 

400m Run 

5 deadlifts @ 85% 

Recovery 

Stay for mobility class!