7/31/13: Mid Week Training Session

WORKLOAD

4 minute max effort rowing for distance

rest 1 min

4 minute max effort ski-erg for distance

rest 1 min

4 minute max distance sled push 

* set markers to measure 5 meters. Push 5 meters then turn around and push it back 5 meters. 

**Tally up your total distance combined with all 3 movements. 

rest 1 minute

10 Rounds of 30 seconds on/30 seconds off on the airdyne. 

Rest 5 Minutes

STRENGTH

3 Dead Lifts every minute for 15 minutes with 315#

1 Deadlift every minute for 5 minutes with 395#

7/30/13: Tuesday Training Day

STRENGTH

1 Clean + Jerk Every Minute on the Minute for 20 Minutes with 225#

1 Clean + Jerk Every Minute on the Minute for 3 Minutes with 245#

Rest 15 Minutes

WORKLOAD

15 Minute AMRAP

200M Run

10 Shoulder to overhead (135#)

10 Pull-ups

7/29/13: MoSquat Monday

The trend for most people that go to globo gyms as well as body builders is to hit "chest" on Monday's At NoX Training we like to not be like everyone else and hit squats on Monday.


Strength
15 Minute EMOM:
3 Touch and Go squat cleans every minute, on the minute, for 15 Minutes. (45 Reps Total)
205#'s on the bar

Rest 5-10 Minutes

WorkLoad
3 Rounds for time of:
500m SkiErg
30 WallBalls (20# ball to 10' target)
30 Kettle Bell Swings (50#)

Rest 5 Minutes

10 Rounds of 250m SkiErg Sprints
1 Minute rest Between each round

I went to spectate at the CrossFit Games this past weekend and all I saw was FIT women and great athletes. There is no other event where beautiful women as in the picture are all around you. Go to a Football, Basketball, or any other mainstream sport and you will see the that most of the spectators are not healthy and/or in shape. The CrossFit games definitely has the FITTEST spectators on earth. 

7/28/13: SkiErg

I was able to pick up this SkiErg at the CrossFit Games over the past weekend. I was able to test it out tonight with 5,000m. After that I did a partner workout which was 1 person skis a 2,000m distance while the other person performs an AMRAP of CINDY. Then we switched. 

Day 205: Death by Clean and Jerk

Strength: 

Rest Day

WorkLoad: 

"Death by Clean and Jerk"

With a continuously running clock, perform 1 clean and jerk the first minute, 2 on the second, 3 on the third, and continue the trend until you cannot perform the prescribed reps in the given minute. 

W/O rest, immediately start death by pull-ups

Rest 10 Minutes

16 Minutes of 30 sec on/ 30 sec off Airdyne or Row

Day 204: Amanda

STRENGTH

15 minutes to build to a heavy 1 rep overhead squat.

Rest 5 Minutes

WORKLOAD

"Amanda"
9-7-5
Muscle Ups / Squat Snatch @135#

Rest 10 Minutes

15 Minute EMOM
-5 Back Squats @275#
-15 Ring Dips
-13 Toes to bar

Perform the first movement on minute 1, the second on minute 2, and the 3rd (toes to bar) on minute 3. Cycle through that for 15 minutes.

Day 202: Track

AM Session

Hurdle Drills (hurdle mobility, hurdle walkovers, over unders, skips)
1 Mile Time Trial

Strength: 30 minutes later

5x20 Bench Press
5 x 12 Strict Pull-ups

PM Conditioning

Every 2 Minutes for 10 minutes perform the following curcuit:
-30 seconds of max effort air dyne for calories
-10 sumo deadlift high pulls with 115#
-1 muscle up to 12 ring dips
*should take about 1 minute to about 1:15...then you rest the remainder of the 2 minutes

After 10 minutes then just continue to do 30 seconds on/30 seconds off until 25 minutes

-on the 25th minute perform 10 Sumo deadlift high pulls straight into 1 muscle up to 12 unbroken ring dips.

Day 200: F.U. Fridays

Last night we did a typical F.U. Friday workout to finish off the hard training week. Run thru the following work with your only break/rest being the remaining time of each minute. 10 Burpee penalty for not completing any work in the prescribed minute. The goal is to complete all 19 rounds of work in the given time. 

WorkLoad

-5 minutes: run a 400m every 2.5 minutes(start first 400 when the clock hits 0:00 and the second one at 2:30)
-EMOM 5 Minutes: 20 wallballs
-EMOM 5 Mintutes: 10-9-8-7-6 Burpee Box Jumps (24" box)  
-EMOM 5 Minutes: 20-18-16-14-12 Kettle bell swings (88#) 
-5 Minutes: run a 400 every 2.5 min

Extra Credit

-10 Rounds: 1 minute Airdyne(or row)/ 1 Minute Rest

*max effort

Day 198: More intervals

Intervals are one of the best conditioning methods because they allow you to maintain high intensity over a longer time span. Today's Workload was intervals of 1 minute of work, followed by 1 minute of rest.

Workload

Cycle thru the following movements on a 1 minute of work/1 minute rest interval until 3 rounds are completed.

3 rounds:
Rowing - try and row at your 1k place or faster
Air Dyne - similar to rowing pace
Burpees - max effort
Kettle bell swings (53#) - unbroken for the whole minute

Day 197: Do you Know your Muscle Fiber Type ?

What is your Muscle Fiber Type?

Knowing your muscle fiber type can help you determine your approach to training. Have extermely high fast twitch muscle fiber, then you must spend more time on higher rep schemes and endurance type workouts. Have extremely low fast twitch muscle fiber then you must spend more time training in the lesser rep range workouts, and workouts that last much less in duration but are more intense. Read the article for more information.



Strength
Rest

WorkLoad
3 rounds of:
15 Hang cleans @ 135
15 Burpees

Rest 10 Minutes

18 Minute EMOM
*at the start of the clock perform #1 on the first minute, #2 the second minute, then #3 the second minute. After #3 then repeat the cycle.
**follow the pattern until 18 minutes is up. your only rest is the time remaining for each minute after the work is completed.

1. Max effort air dyne for 30 seconds (or rower)
2. 12 unbroken toes to bar
3. 12 unbroken push presses @135#

Day 196: Interval Training

Today we adopted 3 used AirDyne Bikes. These Bikes are a great addition to Training and are a staple in a strength and conditioning program. They add cardiovascular endurance and stamina stimuli and can be mixed in with any other movements in a metcon. Mix in some gymnastics, olympic weightlifting, and power lifts and you will have a totally new workout experience. I tested these out today by doing some interval work (explained below) and know that they are going to come with great results. Cant wait to put these to good use. 

AM WORKLOAD

10 Minute EMOM 

(every minute, on the minute perform the following reps, alternating between the 2 listed sets)

1. 7 Touch and Go power snatch @ 135# (or pick a weight that you can complete all reps touch and go, but is still a challenge.
2. 2 Power Snatches @ 185 (or about 85% of your max power snatch)
*Every minute alternate between these 2 sets, and rest the remainder of each minute.
**the goal is to move the weight as efficiently and and fast as possible while maintaining proper form

Rest 5-10 Minutes

10 Minute EMOM

1. 7 Touch and go Clean and Jerks @ 135# (or scale down as needed in order to go unbroken)
2. 2 Power cleans + 1 Jerk @ 225# (scale as needed but should be heavy)



PM WORKLOAD

20 Rounds of: 30 seconds of work / 30 seconds rest on the Air-dyne
*this should not be paced. Every interval should be 100% effort. If you die out then keep attacking the next interval with 100% effort.

Rest 10 Minutes

10 Rounds of 30 secs work, 30 secs rest (same as above)