Wednesday, August 31st 2011 Dan WCSC Group Class . Helen Rest Day . Michael Rest Day . Craig Running Technique: Foot Hops w/ Forward Lean: 3 x 3 Wall Drill: 3 x 20 on each leg Forward Lunge: 3 x 10 each leg 2X: 4 x 30 sec @ 94-96 cadence 1 Drill (choice) [...]
Archive for August, 2011
Tuesday, August 30th 2011 Dan Private Session: 30 minutes – Running Technique + Deadlift – Build to a 5RM with no rounding of the back + 4X Run 200m 10 Russian KBS @ 53lbs Run 200m 10 Burpees rest 2 min between sets (work on form and consistent pacing, keep intervals within 10-20 seconds of [...]
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written by Colin Jenkins This past weekend, West Coast Strength & Conditioning hosted it’s first ever CrossFit Endurance Certification. 22 coaches from around the world traveled to come tp this seminar (literally around the world…we had one coach from Hawaii, several from the East Coast, and even one from Singapore!). This was my second time [...]
Monday, August 29th 2011 Dan WCSC Group Class Helen A. 1 Muscle Snatch + 2 Snatch Balances + 3 Overhead Squats x 4 sets; rest 1 min b/t sets B. Snatch Balances – Build to a heavy 3-reps C. Squat Snatches – 3, 3, 2, 2, 1, 1 – rest 2-3 min between sets. Michael [...]
Between attending the CF Endurance Certification this weekend, Carl Paoli’s Gymnastics Seminar 4 weeks ago, and ramping up the volume on my current training for the 2012 CrossFit Games, a lot of thoughts have gone through my mind on what I need to work on, how I need to train, and what steps I need [...]
Friday, August 26th 2011 Dan C. 15 minute warm-up + Mobility work (focus on Rack Stretch for Front Squats and Calves/ankle mobility) + (back off week for squats) Front Squat @ 105#; – 5 reps x 3 sets; rest 4 minutes between sets + 2K Row Time Trial . Helen K. 10 minute Warm-up with [...]
I’m Getting Very Excited About This! Thursday, August 25th 2011 Dan C. Rest Day Helen K. WCSC Group Class Michael E. A. Overhead Squat Practice – 10 minutes light – moderate technique work (focus on active shoulders and keeping weight on heels) B. Deadlift – build up to a heavy 5RM @ 10lbs more than [...]
Wednesday, August 24th 2011 Dan C. WCSC Group Class Helen K. Rest Day Michael E. Bench Press @ 20X1; Build to a 1RM; rest as needed then… spend 10 minutes on lower body mobility (hamstrings and quads) then… Bench Press @ 20X1 @ 85% today’s 1RM; amrap x 1 sets then… Tabata Push-ups (20 sec [...]
Tuesday, August 23rd 2011 Dan C. 10-15 min Warm-up with KBs and do mobility focusing on, calves, shoulders, and upper back mobility + Private Session: 10 minutes: Handstand Push-ups 10 minutes: Overhead Squat 10 minutes: Squat Snatch work + (back off week for squats) Back Squat @ 115# – 5 reps x 3 sets; rest [...]
Monday, August 22nd 2011 Dan C. WCSC Group Class Helen K. WCSC Group Class Michael E. Rest Day Craig W. AM Run 1 min easy Run 1 mile @ 70-80% effort Run 1 mile easy PM A. Front Squat – 6 reps x 3 @ 70% 1RM; rest 4 min b/t sets B. Bench Press [...]