Warm Up:
Pull Up Drills
3rds
10 x Overhead Walking Lunges (15/10)
10 x Weighted box Jumps (15/10)
Strength:
Back Squat
5x5 +2.5
Wod:
3Rds
7 x Snatch (55/35)
14 x Snatch Grip Push Press
21 x GHD
Run 150m
Thursday, 7 February 2013
Friday 8 February
Warm Up:
Pull Up Drills
3rds
10 x Overhead Walking Lunges (15/10)
10 x Weighted box Jumps (15/10)
Strength:
Back Squat
5x5 +2.5
Wod:
3Rds
7 x Snatch (55/35)
14 x Snatch Grip Push Press
21 x GHD
Run 150m
Tuesday, 5 February 2013
Wednesday 6 February
TAFS,
Here is the link to the spreadsheet that has all your starting loads for the next 12 weeks. Please round down to the nearest 5kg and stick to the weights. We will be moving up 2kg each week so please keep track of your loads.
Percentages & Loads
Todays Wod:
Warm Up:
Row 500m
3rds
10 x Good Morning (15/10)
10 x Weighted Step Ups (15/10)
10 x Weighted Back Extensions
Strength:
Deadlift
5-5-5-5
Wod:
12min AMRAP
10 x Power Cleans (70/45)
15 x Rebounding Box Jumps
Bear Crawl 30m
Monday, 4 February 2013
Tuesday 5 February
Warm Up:
3rds
25x double unders
30 sec Handstand Hold
3 x Ring Dips
Strength:
Shoulder Press
1x4
Wod:
4 Rds
Run 400m
10 x Supine Ring Rows
15 x Evil Wheels
20 x Russian Twist(20/10 med ball)
3rds
25x double unders
30 sec Handstand Hold
3 x Ring Dips
Strength:
Shoulder Press
1x4
Wod:
4 Rds
Run 400m
10 x Supine Ring Rows
15 x Evil Wheels
20 x Russian Twist(20/10 med ball)
Sunday, 3 February 2013
Monday 4 February
TAFS
We embark in our new training phase today. You will see that we will be squatting twice a week. We will hit a 3rm on a Friday with this becoming our 5rm on the following Monday. I you send me your current 5rm I will send you the 12 week plan that we will hit each week. On all our other strength exercises we will add 2-3kgs each week.
Warm Up:
Run 400m
3rds
10 x Jump Squats
10 x Rebounding box jumps
5 mins hip mobility
Strength:
5-5-5-5-5 Back Squat
WOD:
3min AMRAP
Row 250m
10 x Burpees
Rest 1 min
4min AMRAP
5 x Power Snatch (50/35)
10 x Pull Ups
15 x Wall Balls
Rest 2 mins
Row 250m
20 x KB Swings
25 x Sit Ups
We embark in our new training phase today. You will see that we will be squatting twice a week. We will hit a 3rm on a Friday with this becoming our 5rm on the following Monday. I you send me your current 5rm I will send you the 12 week plan that we will hit each week. On all our other strength exercises we will add 2-3kgs each week.
Warm Up:
Run 400m
3rds
10 x Jump Squats
10 x Rebounding box jumps
5 mins hip mobility
Strength:
5-5-5-5-5 Back Squat
WOD:
3min AMRAP
Row 250m
10 x Burpees
Rest 1 min
4min AMRAP
5 x Power Snatch (50/35)
10 x Pull Ups
15 x Wall Balls
Rest 2 mins
Row 250m
20 x KB Swings
25 x Sit Ups
AFS Fat Killers - Week 3
Week Three I thought saw me get a tighter grip on my eating. I felt that I needed to increase my blocks to a 20 block extra large male this week as I have seen a little drop off in my recovery during sets.
I weighed in this week at 108.4kgs a gain of 1.2kgs. I'm not sure what to read into this as my pictures actually say I have trimmed down. I am pretty sure I ate a little more bread this week which could have resulted in a bit of water retention. I'm not going to get to carried away as I am chasing the holy grail, lose weight while still gaining strength.
Next week sees me hitting 157x5 on the back squat. We are close to my old 5rm already and it's starting to get a little cheeky.
How did you do week 3?
I weighed in this week at 108.4kgs a gain of 1.2kgs. I'm not sure what to read into this as my pictures actually say I have trimmed down. I am pretty sure I ate a little more bread this week which could have resulted in a bit of water retention. I'm not going to get to carried away as I am chasing the holy grail, lose weight while still gaining strength.
Next week sees me hitting 157x5 on the back squat. We are close to my old 5rm already and it's starting to get a little cheeky.
How did you do week 3?
Friday, 1 February 2013
London Throwdown
Myself and Spencer hit the road around 0800. I have to admit a heavy night before didn't help me getting out I bed but I sucked it up. Got to the gym and set off for Brunel Indoor Athletics Centre via Fleet services and a cheeky bacon roll.
We eventually navigated our way through abandoned cars (well 1 at least) parked up and mosey'd on down to the event. We tipped up at the desk to claim out tickets. Spencer was on the list but I wasn't and I paid but luckily my charm and good looks broke the ice and got me in ;).
I missed last year so seeing the event in the flesh was a nice Surprise. Having been to the DWF 3 years running I was impressed by the standard of organisation and the venue. With a stand that must have been able to sit 1000 people, a lovely warm up area that easily catered for all the athletes needs and a shopping area that was every crossfitters wet dream I had no complaints an DWF could take a leaf from the organisers.
When it came to the competition our own Dave Allen was competing in his first ever CrossFit event. When looking at the events prior to the weekend Dave had his wheelhouse basically rehoused at LTD2013.
Event 1, A 1km row to start saw a 3:05 time for Dave and an overall position of 19th. A great start!
Event 2 was a little triplet with Kettlebell swings double Unders and up/downs. Again something that we were pleased to see. 5 and a half rounds with a hand full of missed reps moved us down to 37th overall but still respectable and on course for day 2.
Event 3 was the make or break event. With strength never being a major part of Dave's pre CrossFit life the Olympic lifts have never been a priority equally dave was a handstand hold virgin up until the Tuesday before the comp. After 32 pull ups in 2 mins, a 4.8 second handstand hold and snatch total of 140 and clean total of 185 we slipped down the field to 80th. We needed something special from day 2 :s
Day 2
Now overhead squats are a pain even with fresh shoulders. Throw 70kg on the bar and a whole day competing and your in for a cheeky WOD that involved lateral bear crawls and overheads. Dave hit a wall. His shoulders not knowing weather they were still attached or not and a bear crawl akin to a toddler roll meant our comp was over for this year with a final standing of 115.
A great couple of days an a massive learning curve for not only Dave but myself as a coach and program writer. We will learn out lessons and start preparing for The CrossFit Open in March.
We eventually navigated our way through abandoned cars (well 1 at least) parked up and mosey'd on down to the event. We tipped up at the desk to claim out tickets. Spencer was on the list but I wasn't and I paid but luckily my charm and good looks broke the ice and got me in ;).
I missed last year so seeing the event in the flesh was a nice Surprise. Having been to the DWF 3 years running I was impressed by the standard of organisation and the venue. With a stand that must have been able to sit 1000 people, a lovely warm up area that easily catered for all the athletes needs and a shopping area that was every crossfitters wet dream I had no complaints an DWF could take a leaf from the organisers.
When it came to the competition our own Dave Allen was competing in his first ever CrossFit event. When looking at the events prior to the weekend Dave had his wheelhouse basically rehoused at LTD2013.
Event 1, A 1km row to start saw a 3:05 time for Dave and an overall position of 19th. A great start!
Event 2 was a little triplet with Kettlebell swings double Unders and up/downs. Again something that we were pleased to see. 5 and a half rounds with a hand full of missed reps moved us down to 37th overall but still respectable and on course for day 2.
Event 3 was the make or break event. With strength never being a major part of Dave's pre CrossFit life the Olympic lifts have never been a priority equally dave was a handstand hold virgin up until the Tuesday before the comp. After 32 pull ups in 2 mins, a 4.8 second handstand hold and snatch total of 140 and clean total of 185 we slipped down the field to 80th. We needed something special from day 2 :s
Day 2
Now overhead squats are a pain even with fresh shoulders. Throw 70kg on the bar and a whole day competing and your in for a cheeky WOD that involved lateral bear crawls and overheads. Dave hit a wall. His shoulders not knowing weather they were still attached or not and a bear crawl akin to a toddler roll meant our comp was over for this year with a final standing of 115.
A great couple of days an a massive learning curve for not only Dave but myself as a coach and program writer. We will learn out lessons and start preparing for The CrossFit Open in March.
Test Success
TEST WEEK SUMMARY
We have started 2013 and to all intents and purposes we are off to a cracker. The past 6 months has seen some ups and some downs. Many of us have had to juggle training with life. I know having a baby has certainly affected my training (Some would say it wasn't Theo's fault). Over the past 3 years we have come a hell of a long way. I know I have evolved enormously as a coach and a programmer. I have to admit I embarked on this training phase not knowing if what I had come up with would be effective. After spending many hours researching legends such as Mike Burgenor, gyms such as Catalyst Athletics and MDUSA I developed a program I felt that 95% of us could not only cope with but also develop and excel at. The truth is I was hopeful we would see improvements but you guys have put in some serious effort and impressed me with your performances. I'm extremely proud of each and every one of you and you should be proud of what you have achievedup to now.
Strength gains, WOD times plummeting and goals not only being hit but smashed to pieces has been the order of the week. Seeing people break through milestones and obstacles this week has been memorable. I have to say that my most satisfying moment was to see the results of Christine. This was one of our original benchmarks with the 15 minute mark being our gold standard in 2010. At the time only a few achieved this standard. To see this week almost everyone get under that time was fantastic and those who didn't quite make it under still knocked minutes off their previous best. On a coaching note my top 3 moments were:
We have started 2013 and to all intents and purposes we are off to a cracker. The past 6 months has seen some ups and some downs. Many of us have had to juggle training with life. I know having a baby has certainly affected my training (Some would say it wasn't Theo's fault). Over the past 3 years we have come a hell of a long way. I know I have evolved enormously as a coach and a programmer. I have to admit I embarked on this training phase not knowing if what I had come up with would be effective. After spending many hours researching legends such as Mike Burgenor, gyms such as Catalyst Athletics and MDUSA I developed a program I felt that 95% of us could not only cope with but also develop and excel at. The truth is I was hopeful we would see improvements but you guys have put in some serious effort and impressed me with your performances. I'm extremely proud of each and every one of you and you should be proud of what you have achievedup to now.
Strength gains, WOD times plummeting and goals not only being hit but smashed to pieces has been the order of the week. Seeing people break through milestones and obstacles this week has been memorable. I have to say that my most satisfying moment was to see the results of Christine. This was one of our original benchmarks with the 15 minute mark being our gold standard in 2010. At the time only a few achieved this standard. To see this week almost everyone get under that time was fantastic and those who didn't quite make it under still knocked minutes off their previous best. On a coaching note my top 3 moments were:
- Jess hitting 5 butterfly pull ups in every round of Murph after 12 months of working on her shoulder mobility.
- Allie hitting a 50kg clean after 6 months of frustration.
- Alix back squatting 90kg and nearly fainting showed what a tough rep was all about.
The past few months has seen a lot of soul searching. People asking me if they needed to train harder? Were they progressing fast enough? Should they follow a different program? And the answer was always be patient, stay focused and trust me. Strength training takes years and training twice a day will not speed that up. Olympic lifting is a skill that takes years to perfect. Most of the progress made happens outside of the gym. Quality rest and good, clean(ish) eating are the building blocks to improving fitness. Our whiteboard program has been geared towards developing our basics. Real progress has been made with Pull Ups, Dips and Handstand Push Ups. Our goal is to be able to RX every WOD. Once we can do that the next step is competition.
My goals for 2013 are simple. I want a team in the top 20 at DWF. I want 5 members to qualify for London Throwdown 2014 and if we can get someone to regionals that would be the icing on the cake.
What are your goals TAFS?
Gareth
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