SD: 4 mile tempo

MD: 6 mile tempo

LD: 8 mile tempo

tempo runs should be 70-75%.  keep each mile within 10s through out the tempo.  how do you know if you are running hard enought or running too hard??  you should be able to say 2-3 words without gasping for air…yet you should not be able to say a whole sentence!  make it a long/difficult distance run. 

====================================

Nutrition Lecture #2- 5:30 pm today

__________________________________________

Afternoon schedule:

4:30: Class

5:30: Nutrition lecture, no class at 5:30 and 6:30

CrossFit Kids: No Class today

___________________________________________

Community Running Program

• The Community Running Program: begins Saturday April 13, 2013 at 10am and will continue every Saturday until November 16, 2013.
  • CFR athletes will have an additional 2 practices during the week, Mondays at 5:30 and Wednesday at 5:30.  If non-CFR athletes would like to attend all practices there will be a charge of $10 per session.
• All CFR Athletes will have free access to individualized training programs to help them achieve goals in upcoming races.  Non-CFR athletes wanting individual training programs will be an additional $50/month.

________________________________________________

WOD:

_________________________________________________

FITNESS:

_____________

A: Mobility

B: Handstand practice

C: Odd/Even 12

Even: 5 HSPU

Odd: 120 Singles

__________________________________

PERFORMANCE:

_______________

A: Mobility

B: Handstand practice

C: Odd/Even 12

Even: 5 HSPU

Odd: 40 Doubles

__________________________________

COMPETITION:

______________

A: Mobility

B: Handstand practice

C: Odd/Even 12

Even: 5 HSPU

Odd: 40 Doubles

__________________________________

BARBELL CLUB:

_________________

Light and Easy, setting up to PR on Friday

A: Snatch Bal: 45×3/ 50×3/ 60%x3

B: Snatch from Block (mid thigh): 50×3/ 55×3/ 60%x3

C: 1 Clean + 3 Jerks: 55%/ 58%/ 60%

D: Back Squat: 40%x5/ 55%x5

Click here to view the video on YouTube.

_______________________

Nutrition Lecture #2

May 22nd at 5:30pm

This lecture is addressing a number of questions including a wide range of topics such as paleo snack ideas, on the go and minimal prep foods, macronutrient breakdowns, making good choices when traveling and eating out, eating times, and more! I am still taking questions for the lecture. Please email me at amanda.modeen@gmail.com with requests!

_______________________ 

Community Running Program

• The Community Running Program: begins Saturday April 13, 2013 at 10am and will continue every Saturday until November 16, 2013.
  • CFR athletes will have an additional 2 practices during the week, Mondays at 5:30 and Wednesday at 5:30.  If non-CFR athletes would like to attend all practices there will be a charge of $10 per session.
• All CFR Athletes will have free access to individualized training programs to help them achieve goals in upcoming races.  Non-CFR athletes wanting individual training programs will be an additional $50/month.

________________________________________________

WOD:

_________________________________________________

FITNESS:

_____________

A: Seated Barbell Shoulder Press: 5@31×1, rest 90, 5x w/ 70%

B: Dips: 5@31×1, rest 90, 5x

C: 

3 rounds for time of:
50 Squats
21 Pull ups
95/65 pound Hang power cleans, 10 reps

D:10 Sit ups, rest 10, 5x

__________________________________

PERFORMANCE:

_______________

A: Seated Barbell Shoulder Press: 5@31×1, rest 90, 5x w/ 70%

B: Dips: 5@31×1, rest 90, 5x

C: Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups/ progressions
135/105 pound Hang power cleans, 10 reps

D: 10 GHD, rest 10, 5x

__________________________________

COMPETITION:

______________

A: Seated Barbell Shoulder Press: 5@31×1, rest 90, 5x w/ 70%

B: Dips: 5@31×1, rest 90, 5x

C: Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

D: 10 GHD, rest 10, 5x

Run or Row

SD: 8 x 90s hard, 90s easy

MD: 10 x 90s hard, 90s easy

LD: 12 x 90s hard, 90s easy

the hard parts should be 90-95 percent.  the easy parts can be a slow jog or a walk.

===================================

How to make Bullet Proof Coffee

_______________________

Nutrition Lecture #2

May 22nd at 5:30pm

This lecture is addressing a number of questions including a wide range of topics such as paleo snack ideas, on the go and minimal prep foods, macronutrient breakdowns, making good choices when traveling and eating out, eating times, and more! I am still taking questions for the lecture. Please email me at amanda.modeen@gmail.com with requests!

_______________________ 

Community Running Program

• The Community Running Program: begins Saturday April 13, 2013 at 10am and will continue every Saturday until November 16, 2013.
  • CFR athletes will have an additional 2 practices during the week, Mondays at 5:30 and Wednesday at 5:30.  If non-CFR athletes would like to attend all practices there will be a charge of $10 per session.
• All CFR Athletes will have free access to individualized training programs to help them achieve goals in upcoming races.  Non-CFR athletes wanting individual training programs will be an additional $50/month.

________________________________________________

WOD:

_________________________________________________

FITNESS:

_____________

A:Back Squat: 5@21×1, rest 90, 5x, w/ 90%

B1: Split squats: 8@31×1, rest 1 min

B2: Good Mornings: 10@31×1, rest 1 min, 3x

C: AMRAP 5

10 Thrusters 65/45

90 Singles

__________________________________

PERFORMANCE:

_______________

A:Back Squat: 5@21×1, rest 90, 5x, w/ 90%

B1: Split squats: 8@31×1, rest 1 min

B2: Gluteham extensions: 10@31×1, rest 1 min, 3x

C: AMRAP 5

10 Thrusters 65/45

30 Doubles

__________________________________

COMPETITION:

______________

A:Back Squat: 5@21×1, rest 90, 5x, w/ 90%

B1: Split squats: 8@31×1, rest 1 min

B2: Gluteham extensions: 10@31×1, rest 1 min, 3x

C: AMRAP 5

10 Thrusters 65/45

30 Doubles

___________________________________

BARBELL CLUB:

______________________

_______________________

Nutrition Lecture #2

May 22nd at 5:30pm

This lecture is addressing a number of questions including a wide range of topics such as paleo snack ideas, on the go and minimal prep foods, macronutrient breakdowns, making good choices when traveling and eating out, eating times, and more! I am still taking questions for the lecture. Please email me at amanda.modeen@gmail.com with requests!

_______________________ 

Community Running Program

• The Community Running Program: begins Saturday April 13, 2013 at 10am and will continue every Saturday until November 16, 2013.
  • CFR athletes will have an additional 2 practices during the week, Mondays at 5:30 and Wednesday at 5:30.  If non-CFR athletes would like to attend all practices there will be a charge of $10 per session.
• All CFR Athletes will have free access to individualized training programs to help them achieve goals in upcoming races.  Non-CFR athletes wanting individual training programs will be an additional $50/month.

________________________________________________

SD: 6 x 400m

MD: 8 x 400m

LD: 10 x 400m

Run each 400m at 85-90%, when complete immediately walk  back 50m and sprint the 50m at 100%.  2 min rest between intervals

===================================================

How do you use YOUR fitness?

_______________________

Nutrition Lecture #2

May 22nd at 5:30pm

This lecture is addressing a number of questions including a wide range of topics such as paleo snack ideas, on the go and minimal prep foods, macronutrient breakdowns, making good choices when traveling and eating out, eating times, and more! I am still taking questions for the lecture. Please email me at amanda.modeen@gmail.com with requests!

_______________________ 

Community Running Program

• The Community Running Program: begins Saturday April 13, 2013 at 10am and will continue every Saturday until November 16, 2013.
  • CFR athletes will have an additional 2 practices during the week, Mondays at 5:30 and Wednesday at 5:30.  If non-CFR athletes would like to attend all practices there will be a charge of $10 per session.
• All CFR Athletes will have free access to individualized training programs to help them achieve goals in upcoming races.  Non-CFR athletes wanting individual training programs will be an additional $50/month.

________________________________________________

WOD:

_________________________________________________

FITNESS:

_____________

A: AMRAP 15

3 Clean and Jerks W/70%

30 Doubles/ 90 Singles

6/30 or 90

9/30 or 90

12/30 or 90

…keep going until the 15 min are up

B: EWOD

__________________________________

PERFORMANCE:

_______________

A: AMRAP 15

3 Clean and Jerks W/70%

30 Doubles

6/30

9/30

12/30

…keep going until the 15 min are up

B: EWOD

__________________________________

COMPETITION:

______________

A: AMRAP 15

3 Clean and Jerks W/70%

30 Doubles

6/30

9/30

12/30

…keep going until the 15 min are up

B: EWOD

Focus: deadlifts

WOD: 1 rope climb, 5 deadlifts, 10 bar swings

Game: Powerball

GORILLAS

Focus: Kettlebell Swings, sled push/ pulls

WOD: #3

11-12 year olds

800 meter body weight run

10 45/35 lb thruster

10 singles

8-10 year olds

400 meter run

10 15lb thruster

10 singles

Click here to view the video on YouTube.

_______________________

Nutrition Lecture #2

May 22nd at 5:30pm

This lecture is addressing a number of questions including a wide range of topics such as paleo snack ideas, on the go and minimal prep foods, macronutrient breakdowns, making good choices when traveling and eating out, eating times, and more! I am still taking questions for the lecture. Please email me at amanda.modeen@gmail.com with requests!

_______________________ 

Community Running Program

• The Community Running Program: begins Saturday April 13, 2013 at 10am and will continue every Saturday until November 16, 2013.
  • CFR athletes will have an additional 2 practices during the week, Mondays at 5:30 and Wednesday at 5:30.  If non-CFR athletes would like to attend all practices there will be a charge of $10 per session.
• All CFR Athletes will have free access to individualized training programs to help them achieve goals in upcoming races.  Non-CFR athletes wanting individual training programs will be an additional $50/month.

________________________________________________

WOD:

_________________________________________________

FITNESS:

_____________

A: Max Pull ups- rest 3, 3x

B: Drop Set bench, rest 5, 2x

C: Jackie

Row 1000 m

50 Thrusters 45

30 Pull ups

__________________________________

PERFORMANCE:

_______________

A: Max Pull ups- rest 3, 3x

B: Max Push ups, rest 3, 3x

C: Jackie

Row 1000 m

50 Thrusters 45/35

30 Pull ups

__________________________________

COMPETITION:

______________

A: Max Pull ups- rest 3, 3x

B: Drop Set bench, rest 5, 2x

C: Jackie

Row 1000 m

50 Thrusters 45

30 Pull ups

___________________________________

BARBELL CLUB:

______________________

A: Snatch

50×3/60×3/65×2/70×1/75×1/80×1 (2x)/ 83×1 (2x)/ 85×1/ 87×1/ 90×1/ 92×1/ 94×1/ 96×1/ 98×1/ 101×1

B: Seated DB Press

35#x8/ 45×6/55×5/ heavy triple/ amrap w/ 45′s- one set every 2 min

C: Back Squat:

40×6/ 55×5/ 65×3/ 75×2/ 90×2 (3x)