Click here for the 2017 Regionals Prep Program!
Primary Training Session
A.
Three rounds of:
10 Deadlifts (365/245 lbs)
10 Muscle-ups
Immediately followed by. . .
Three rounds of:
30 Wall Ball Shots (30/20 lbs to 10′ target)
30 Toes-to-bar
Immediately followed by. . .
200-foot Farmer carry (100/70 lb dumbbells)
30 Burpee Box Jump Overs (24″/20″)
200-foot Farmer carry (100/70 lb dumbbells)
B.
For completion:
100 Hollow Body Bounces
30 Straight Body Ceiling-Reaching Crunches @ 1010
30 Tuck Rock to Tuck Sit
30 Hollow Body Side-to-Side Rocks
30 Hand Plank Arch/Hollows w/ feet on 18″ box
@ 2020
30 Limbo Twists (each side, 60 total) @ 2110
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Strongman Training Option
A.
Two sets, for max weight, of:
75-Foot Yoke Carry
(work on quick and crisp footwork – short, fast steps; wear a belt – this is not just for support, but also gives you something to press your obliques against and teaches athletes how to brace properly)
B.
Two sets for max weight of:
100-Foot Farmer’s Carry
(turn every 25-feet)
If you make the entire distance without dropping on the second set, stand stationary at the end holding the handles until you can no longer hold the load.
C.
Four sets for max weight of:
75-Foot Reverse Sled Drags (alternate arms each set)
Rest 60 seconds
Rest 3 minutes, and then…
D.
Two sets for max weight of:
60-Foot Harnessed Sled Pulls
Rest 5 minutes
This is a strength session, not a conditioning session. Most of the weight should be on your hands as you bear-crawl your way forward with short, fast, choppy steps. Put the absolute most weight you can on the sled, move your feet fast and get it moving. Go heavy!
Rest 3 minutes, and then…
E.
Three sets for max weight of:
150-Foot Sled Sprints
Rest 60 seconds
Running Endurance Option
Three sets of:
1600 Meter Run @ 80-85% of your 1-Mile PR Pace
Jog/Walk 400 Meters
Primary Training Session
A. 33:36
(Did the desdlift at 195#)
B. ✅
Primary Session
A. 29:58, only have 1×100# DB so used farmers handles. First pain free musclups for a while
B. Done as best I could haha, so hard!!
Primary Training
A. 1. Deadlifts at 275# (Max DL is only 375 so i went to 75%) – 9:44
2. RX – 16:31
3. 70# KB’s – 11:45
B. Finished all Core Work
Primary training:
A. 34:37
Deads @ 205 (75%) sets of 5
MU – 3/3/3/1 – 3/3/3/1 – 3/3/2/2
20# wall ball to a 9′ target – sets of 10
t2b – mostly sets of 5
70# Farmer Carry w/ DB’s was very challenging!
B. Done
Strongman Training:
C. Sets 1-2 done with 120#
Sets 3-4 done with 145#
D. Set 1 done with 255#
Set 2 done with 280#
E. All 3 sets done with 130#
Primary Training:
Knew it was a long one. Fat&protein only for metabolic flexibility exposure. Oblique nearing fuly healed, but still notice on deads and MU’s(supination offers relief)
A) DL/MU’s 19:44-a big mental victory from an oblique recovery standpoint. Proud. May have missed stimulus but huge confidence gain here.
WB/T2B-35:35(15:49) Just keep moving.
FC/BBJO-42:50*7:15) Glad to be here
B) Complete
Strongman
A)560
B)390-turning is a whole different animal!
C)240
D)240
E)125 on sled 1rnd, 80 1rnd, 35, 1 rnds.
Metabolic flexibility exposure?! What is that?
Peep this:
http://m.ajpendo.physiology.org/content/295/5/E1009
In short: If I am going into something that might be more of a “for completion” or long effort, I may lay off of any carbs at breakfast or snack preworkout. Supposed to increase insulin sensitivity and shows the body it can use fat as fuel; helpful with long events.
Fun practice, either way. Stretch the mind
Hmmmm interesting. We have athletes train fasted for morning aerobic sessions but you need to make sure that glycogen stores are topped up from the meal the night before. We would never recommend an athlete going into a session like today in a fasted state as there is way to much loading and intensity. Be careful not to get the two confused. Intensity is based on loading not how hard your breathing. 365 deads may have not got you out of breathe but the intensity is extremely high.
On a side note we’ve yet to see a high level crossfit athlete opt for a ketogenic diet and be successful.
No doubt! Dare we say, impossible?
Great insight. I’m super excited to learn from you and the team.
Nothing’s impossible 🙂
Session 2
Running
6:34, 6:37, 6:38
Walked 400m between
Forgot to mention in earlier post I also Pr’d my fish game 2940 ? Best warm up there is
Well my strength disappeared after taking some time off. I’m looking forward to getting my strength back! Those Deads (320) were so heavy for me today.
Couldn’t really move quickly through anything, couple weeks I will be alright again ??
*one week 🙂
Haha true
Really not there physically and mentally today, need to keep adapting to the training/volume:
A:
Done with 335: 13:57
39:12 (stopped for a barf break)
48:48
Something wasn’t jiving with my stomach, hence pukey, hooray
B:
Hollow bounces/crunches/tuck rock to sit
Ease yourself in dude and make sure your adjusting accordingly and more importantly dialing in recovery.
Participated in some in-house team tryouts this morning for a local comp coming up.
Just did the first part of the conditioning. Deadlift is my weakest lift, so I enjoyed the challenge.
14:36 deads 5-5/5-5/3-7 mu’s…no idea. I was working around a boot camp ?
Did you crush the tryouts?!
I did actually. ?
Oh hell yeah! ?
Session two
Track workout…for the first time in like a year ?
7:00
6:52
7:09
Feeling so many things I forgot I was capable of feeling
Conditioning
26:05
I’ve done many versions of this but never this heavy and with 10s on the deads and muscle ups or 30 pound wall balls. But I was pretty happy I got to use my new farmer handles – I don’t have 100 lbs dumbbells.
Different beast!
Geesh. Strugglebussed today badly. This was hard for me mentally to do alone today…37:11 DL/MU-so whiney in my head today. Ouch my hands are raw. DL-whoa that weight. Scaled down to 225 and still felt woof. 6/4. 5/5. 4/3/3. MU-5/3/2, 4/3/2/1, 3/3/2/2. 12ish mins WB/T2B- that WB felt like a 14 today! Love that! Actually looked at the weight a couple times to make sure it was 20. Lol. Winning! 10/8/6/6…then 5X6 maintaining what I did rd 1 was a tad ambitious. T2b 10/8/6/6 , 5×6 x2 fumbled round with grips mid wodding (being whiney).~15mins No dBs-used KBs ahhhh arms!… Read more »
Solid mental push today! Nice work on those wallballs
Hello!
Missed training yesterday as I was travelling away with work 🙁 so I did a bit of yesterday’s as I felt It was important
Snatches from yesterday done…muscle snatch double PR…50kg and single PR. 52kg
Pause snatch from below the knee… did power and worked to 60kg
Backsquat..
5x 80kg
3x 88kg
1x 98kg
1x…108kg
3×1 …113kg
Primary conditioning from today…25.53
Muscle ups took forever! Plus I faffed a little bit between sections of the workout cause I forgot to get dumbels out!
Core from today done. I had fun today!
Good job on that conditioning! That was a mental & physical trek for me today
Thanks Brianna! Yes it was a tough one! Felt like it was going on forever ?
Damn that extra day away didn’t do you any harm! Great session
Thanks tino! The sun is shining here which helps, makes me happy ?
Max deadlift was 385lbs so I knew I wouldnt be able to do this rx, so I just built as heavy as I could and got 415! 30lb PR! Might be sore for a few days haha A1. Deadlifts at 335lbs 5+3+2 each round MUs UB 11:21 A2. Picked up ball around 12:21 Wall balls: 20+10, 15+8+7, 15+15 TTB: 15+8+7 each set. 23:54 A3. Picked up weight around 25:24 200ft farmer carry, banded 2x45lb metal plates and one 10lb metal plate together to get 100lbs haha 100ft+100ft both sets 32:15 B. Core work done. Core is pretty fried from GHDs… Read more »
For the reverse sled drag should we be pulling with only one arm at a time? Is there a video I can watch?
It says alternate arms so I’d say yes one arm. Try to keep your hips and shoulders square and fight the urge to rotate
What he said ☝️
So this was fairly intimidating before I started! I treated this more for completion than for time, total time was 33:03 285# is my max on deadlift but I thought I’d try 245# and was very successful. I got first set UB and last two sets 7/3! I felt good and because I felt good I got a little ambitious after the three rounds and thought I’d try to pull 300#! Well, it moved a smidge..took 2.5 and it moved a smidge more… next time 😉 For wallballs I used a 16# ball, the 20# I’m just too slow. Broke… Read more »
Awesome! Love you have that push and someone to hold you accountable and make you put your hands back on the bar when you don’t want to. Now you need to take that voice and have it with you when your in the gym alone.
“Put your hands back in that bar!”
??? you’re awesome Shely! Keep up the good work.
A: 31:27 Rx’d. I was interrupted a few times. It was busy in our gym today. I would like to hit this one again. The middle piece was spicy.
Rest later today.
Trained with my buddy this morning an he hasn’t done Crossfit in 8 months, each person would start on a movement in the two couplets an we would switch when both people are done
A. 3 rounds: (11:41)
-10 DL 345#
-25 cal AB (no access to rings today)
B. 14:10
C. 7:00
D. Done
I’m sure he loved you after this workout!
I don’t think he’ll be able to move tomorrow
Session one
Ankle shoulder and knee stuff
Earthquake bar overhead hold 60 second with like 150 lbs of chains instead of yoke
Farmer carries with 80s
Modified metcon
3 rounds
10 Dball to shoulder 100 lbs
10 mu
5:03
3 rounds
30 cal ski
30 ttb
12ish mins
For time:
60m fc with 70s
30 bbjo
60m Fc
7ish mins
285 is my DL max? 245 for 30 reps will be tough, what is the recommended weight to scale? 225?
205 or 215 ?