High Performance Programing

"It is not the critic who counts. Not the man who points out how the strong
man stumbled or where the doer of deeds could have done better. The credit
belongs to the man who is actually in the arena, whose face is marred by
dust and sweat and blood; who strives valiantly; who errs and comes short
again and again; who knows the great enthusiasms, the great devotions;
who spends himself in a worthy cause. Who, at the best, knows in the end
the triumph of high achievement, and who at the worst, at least fails while
daring greatly, so that his place shall never be with those timid souls who
know neither victory nor defeat."

- Theodore Roosevelt

Monday 110516

Clean and Jerk work.

if you feel like going for a PR giver. It would also be a good opportunity to take what you learned about your personal lifts at our oly lifting seminar and apply it.

Here's a great link full of resources, it is also under the high performance resources on the right of this page amoung many other great websites that relate to what we are trying to accomplish:

Cataylst Athletics

Sunday 110515

Rest day

Saturday 110514

8 rounds for time of:

"Clapping Cindy"
5 clapping pull-ups
10 clapping push-ups
15 clapping squats

upon completion you have 90s to complete as many handstand push-ups as possible.

post times and reps to comments.

Friday 110513

Snatch work.

If you feel like going for a PR giver. It would also be a good opportunity to take what you learned about your personal lifts at the our oly lifting seminar and apply it.

Here's a great link full of resources, it is also under the high performance resources on the right of this page amoung many other great websites that relate to what we are trying to accomplish:

Cataylst Athletics

Thursday 110512

A. Push Press 3-3-3-3-3
B.
4 rounds for time of:
5 rounds of the bear complex 135#/95#
400m run
C. GHD sit-ups 30-25-20

post results to comments.

Wednesday 110511

Active Rest.

Tuesday 110510

For time:
400m farmers carry 1.5/1 pood
21-15-9 reps of: OHS 135#/95#
alternating with:
5-3-1 rope climb
400m farmers carry 1.5/1 pood

Post times to comments.

From CrossFit Gymnastics:

We have been building on skill work and movement and I think today is a great day to attack the Bear Complex on the rings. This is great work for people trying to get that elusive Muscle up and its just great strength training for everybody. In one complete set, this progression works, grip strength, midline stability and spatial awareness. We are applying many of the concepts we have been taking apart over the last month. You are in effect working the NEGATIVE Muscle Up. Starting in a nice locked out support, you will lower to the bottom of your dip back up to support (with a turn out) and the lower down through the transition into a false grip chin up, then lower to a hang turn out and back up to a false grip chin up. REPEAT and RINSE!

Monday 110509

A. Deadlift 2 reps on 1min start@ 275#/185# up 10#/min (if you cannot go at least 10mins go up by 5# but start at the same weight)

B.
5 rounds for time of:
5 deadlifts 275#/185#
10 burpee box jumps 24"
20 double unders

post loads reached and times to comments.

70's Big: Increased Training Frequency

Sunday 110508

Rest day.

Saturday 110507

Friday 110506

A. Front squat: 2 on 1min @ 205#/105# up 10#/min
* If you will not make it to 10mins of lifting go up by 5#/min

B. Power Clean 5-5-5

C.
5 rounds for time of:
4 snatches 135#/95#
9 cleans 135#/95#

post loads and times to comments.

Thursday 110505

A. Max back lever hold for seconds. Scale as needed with a band.
B. Run or Row for 20mins for meters.

"The best training program in the entire universe will be a dismal failure if athletes fail to hold up their end of the deal. The success of any program is ultimately the trainee's responsibility."
Mark Rippetoe

post times and meters to comments.

At a body weight of 180 lbs, Willie Albert of Iron Will Strength and Fitness in Ottawa Ontario Canada performs 10 total rounds of barbell back squat with 445 lbs, standing military press with 135 lbs, and barbell deadlift with 425 lbs. He was attempting to complete this circuit for time and finished in 4:35.
For all you math geniuses, that would be a total of 10500 lbs of work in less than 5 minutes. He's not lifting elite powerlifting numbers, but to complete 10 rounds of this in 4 and a half minutes is impressive to me. I bet if he were going for a 1 rm, he'd be squatting and pulling in the 600s, and would be shoulder pressing 200+.

Wednesday 110504

3 rounds for time of:

Active Rest Day!

post methods to comments. There is Yoga with Sherri tonight at 6:30pm!

Tuesday 110503

A. Shoulder press 2reps on 1min start @ 95/45# up 5#/min

B.
3 rounds for time:
3 muscle-up hspu
15 deadlifts 225#/135#
50 double unders

post loads reached and times to comments.

Monday 110502

A. Backsquat: 2 reps on 1min 225#/135# going up 10#/min
B. Pendlay Row 5-5-5
C. Power Snatch 5 reps on 1min X8
D. Back extension 12-12-6-6

post results to comments.

check the leaderboard for final results of the games.

NOTE: Yoga this Wednesday @6:30pm. Wednesday will be an active rest day, use the yoga if you can.

The CrossFit Games Season is Here

We will be back with the High Performance Programing in 6 weeks (Monday, May 3):

2011 CrossFit Games Open

Tuesday 110315

Last High Performance competition series wod:

YES TOMORROW WILL BE A REST DAY!

3 rounds for time of:
3 rounds of "Mary": 5 HSPU's / 10 Pistols / 15 pull-ups
2 Clean and Jerks

There are 2 scores for this wod:

1. The total time
2. The weight used for the Clean and Jerks (only counts if wod is completed)

post time and loads to comments.

Monday 110314

Complete the following in 15mins:

5min amarap of:

"cindy"

5 pull-ups

10 push-ups

15 airsquats

5min amrap of:

5 right arm kettlebell snatch's

5 left arm kettlebell snatch's

15 box jumps 24"

5min to establish:

1RM Overhead Squat

post rounds, reps, and load to comments.

Sunday 110313

Rest day

Tough torn hands,
dripping drops of burgundy blood.

Suffocating skin,
releases rolling, slippery sweat.

Despite all desires and doubts,
heads remain up and eyes on site
of the goals and dreams ahead,
ready to never give up this fight.

white creamy chalk,
coats a haggard but heavy barbell.

However, heavier than the bar,
is your heart beating furiously in your chest,
and whilst your mind is saying stop,
your heavy heart will take no rest.

No matter what the pain or discomfort,
and no matter how deep you've fallen into hell,
remember nothing can be as peaceful as after you conquer
the blood, sweat, and barbell

-Kevin Bowles 03/11

Saturday 110312

3 rounds for time of:

3 rounds of the following: 5 / 3 reps of ring dips , 10 burpee's, 15 double unders
50' of overhead walking lunges 45# / 25#

post times to comments.

Today is Snatch day with Mark Gomes and Kevin. Starts at 2pm. Be there to work on technique.

Mark Gomes

Friday 110311

WOD #3 of the High Performance competition series:

For time:
30 Unbroken Deadlifts
20 handstand push-ups

NOTE: there are 2 scores for this wod:

1. the total time
2. the weight on the deadlift (only counts if your reps are unbroken)

post results to comments.

Thursday 110310

WOD #2 of the High Performance competition series:

5 rounds for time of:
5 clean to thrusters 135#/95#
10 C2B Pull-ups

post times to comments.

register individually and for the CrossFit Oshawa team: 2011 CrossFit games open

Firefighter wod with austin maleolo, chuck carswell, and other HQ staff at Firepower CrossFit in Milton, ONT:

Wednesday 110309

Rest Day

The 2011 Games Site

Register as an individual and for the CrossFit Oshawa Team

You must stretch!

Tuesday 110308

1st wod of the HPP Competition series:

part 1:

3 rounds for time of:
10 Overhead squats 135#/95#
15 Kettlebell swings 2 pood/1 pood
20 toes to bar

part 2:
as soon as part 1 is complete you have exactly 3mins to complete:

1RM Snatch

Post Time and Load to comments.

Monday 110307

A.
Front Squat
3-3-3-3-3

Push-Press
3-3-3

B.
AMRAP Strict Pull-ups
AMRAP ring hspu's/2" deficit strict hspu's

post loads and reps to comments.

Chris Spealler on Competition and Training

Danielle... Teach us the Haka!

Sunday 110227

OFF WEEK

Saturday 110226

A.
3 rounds of:
30 push-ups
21 overhead squats (95/65 lb.)
(7-minute cap)

30s rest

B.
3 rounds of:
30 toes-to-bar
21 ground-to-overhead (95/65 lb.)
(7-minute cap)

30s rest

C.
3 rounds of:
5 burpee wall jumps
18-foot rope climbs (3/2)
(12-minute cap)

post times or rounds completed to comments.

Friday 110225

A. Deadlift/Strict Press 5(75%) 3(85%) AMRAP(95%)
*Use bands for the deadlifts and kettle bells for the strict press.

B. AMRAP 7mins:

7 deadlifts 315#/205#
sprint 2 gym lengths
14 pistols
21 double unders
sprint 2 gym lengths

post loads and rounds/reps to comments.

110224

AMRAP 20mins:

with 95#/65#

3 snatch's
5 Clean's
7 Thrusters

post rounds/reps to comments.

"for us there's no break, no vacation time. We train all day, everyday...hard. If your training is like everyone else your going to be like every one else. And if you wanna train to the point where your the best there is an element of danger. It's not a cake walk, it's not a visit to disney land, it's serious stuff."

"how i like to think about it is I make my training so hard, that it's impossible that the fight will be harder than the training."

Wednesday 110216

Rest