Angie
100 pull up
100 press up
100 situp
100 squats
5 min r
2000m row - max effort
School of Strength was born out of rebellion to traditional fitness training methods of long slow duration cardiovascular exercise and muscle isolation bodybuilding techniques. School of strength uses old school training methods. We train outdoors using bodyweight, strongman training, sledgehammers, gymnastic rings, sleds, kettle bells, sandbags, barbells, tractor tyres, dumbbells plus many more effective training methods. This old school methods get results and get them quick.
Saturday, 30 October 2010
Wed 3rd
Grace
60/40kg 30xGTOH for time
rest 5 min
10x kb snatch (each arm)
10x Box jump
x 5
rest 5 min
8x Toe to bar
8x press up
8 x thruster 40/30kg
8x v sit
8 x jumping lunge
1 min r
x 3
60/40kg 30xGTOH for time
rest 5 min
10x kb snatch (each arm)
10x Box jump
x 5
rest 5 min
8x Toe to bar
8x press up
8 x thruster 40/30kg
8x v sit
8 x jumping lunge
1 min r
x 3
Sunday, 24 October 2010
Friday 29th Oct
Push Jerk 5x5 2min r
Back Lever 5x max time 2 minr (hanging on the chin up bar curled into a ball)
Bench Press 5x5 2 min r
Step up (high step) 5x10 1 min r after both legs
Back Lever 5x max time 2 minr (hanging on the chin up bar curled into a ball)
Bench Press 5x5 2 min r
Step up (high step) 5x10 1 min r after both legs
Thursday 28th Oct
2k row (pb+30secs)
5min r
21-15-9
Thruster 40/30kg
Burpees
5min r
AMRAP 15min
Prowler push length of studio 40kg/30kg
or
AMRAP 15min
10x Deadlift 50kg
10x Box Jumps
5min r
21-15-9
Thruster 40/30kg
Burpees
5min r
AMRAP 15min
Prowler push length of studio 40kg/30kg
or
AMRAP 15min
10x Deadlift 50kg
10x Box Jumps
Wed 27th Oct
Snatch Balance 5x5 2 min r
HSPU 5x max 2 min r
Back Squat 5x5 2 min r
DB clean and Press 5x10 (each arm) 1 min r after both arms
HSPU 5x max 2 min r
Back Squat 5x5 2 min r
DB clean and Press 5x10 (each arm) 1 min r after both arms
Tuesday 26th Oct
10x OH Squat 50kg/25kg
2min burpees (about 80% effort)
2min r x 5
5min r
10x chin up/ inverted row
2min row (2sec slower than 500m pb pace)
2min r x 5
5min r
8x SDHP
8x Toe to bar
8x Press up
8x Hang power clean 60/30kg
8x V sit
1min r x 3
2min burpees (about 80% effort)
2min r x 5
5min r
10x chin up/ inverted row
2min row (2sec slower than 500m pb pace)
2min r x 5
5min r
8x SDHP
8x Toe to bar
8x Press up
8x Hang power clean 60/30kg
8x V sit
1min r x 3
Monday 25th October 2010
Clean 5x5 2 min r
Ring Dip 5x max reps 2min r
Deadlift 5x5 2 min r
Pistol 5x10 1min r after both legs (10 on each leg)
Ring Dip 5x max reps 2min r
Deadlift 5x5 2 min r
Pistol 5x10 1min r after both legs (10 on each leg)
Road to the Sectionals 2010
It all starts again. After our success all the team should definitely target a top 10 spot at the sectionals which should be about May time next year. we have got 6 months to work on our weaknesses. I'm going to keep doing the programming. For the next 6 weeks we will be alternating day of strength work and conditioning. Trying to make the conditioning sessions a little longer as I know one of my weaknesses is that anything over 10 min and the power out put drops.
The general template for strength days is:
An olympic variation lift e.g snatch, power clean, push jerk etc
Gynmastic movement e.g. HSPUm, chins, dips, muscle ups etc
Slow lift e.g. Deadlift, Squat, Press etc
Unilateral movement e.g pistol, 1 arm db clean and press
Rep ranges and sets will vary.
Conditioning
No set structure, lots of variations, light stuff, heavy stuff, one long workout or a few short one. Its CrossFit baby!!!
Every day we will perform the Kstar mobility WOD
The general template for strength days is:
An olympic variation lift e.g snatch, power clean, push jerk etc
Gynmastic movement e.g. HSPUm, chins, dips, muscle ups etc
Slow lift e.g. Deadlift, Squat, Press etc
Unilateral movement e.g pistol, 1 arm db clean and press
Rep ranges and sets will vary.
Conditioning
No set structure, lots of variations, light stuff, heavy stuff, one long workout or a few short one. Its CrossFit baby!!!
Every day we will perform the Kstar mobility WOD
CrossFit Velocity - Divided we fall games 2010
We came, we saw we nearly conquered. Great performance by the team. Outstanding on the row events finishing 6th in doing so beating the 3rd placed over all team and pushing second place right to the line. Personal best all round on the GTOH. Here's a little recap of the events so we don't forget what we did.
Event 1 - The Row
3K team row
There is a 15 minute time limit for this event.
Damper setting 4
One athlete working at a time
One rower per team.
Finished 6th/53 in a time of 9:52. Awesome everyone pulled a blinder.
Event 2 - The GTOH
In a 10 minute window each team member must establish a 1 RM GTOH for a combined team total. There will be 1 bar and a set amount of weight per team.
Movement Standards
Ground-to-Overhead
Bar moves from ground to full lockout position over head, when athlete is stationary and bar is under control judge will signal for a good lift.
PBs all round. Just need lots of O lifting practise to get the higher numbers now.
Danielle - 45kg
Ryan - 80kg
Matt - 85kg
Paul - 115kg
Team total 325kg
Think we finished 20th.
Event 3 - The Met Con
For Time:
200m Firemans Carry
20 Deadlift 80/50kg
20 KB Swings 24/16kg
20 Thrusters 40/30kg
20 Burpee Lateral Jumps
200m Firemans Carry
The fireman carry can be split up anyway but there must always be 2 team members being carried. Once the first carry is complete each team member must go to a station but cannot start until all team members are at a station. Once the 20 reps are complete the athletes rotate in a clockwise direction. However the athletes cannot rotate until all team members have completed their 20 reps. Once all athletes have performed all 20 reps of all 4 movements they finish with a 200m firemans carry. There will be a 15 minute time limit on this event.
God bless the thruster. Danielle stormed through this one. Our judges were strict. Stricter than us when we had to judge. Ryan ended up doing 25 thruster as some weren't count. That last firemans carried seemed like a marathon.
Finished 30th took us 12min 30 something.
Floating WOD
This was announced on the day. Simple push a prowler loaded with 60kg about 30m. Turn it round and pull it back. Ladies had 40kg. There was no easy way of doing this. I had a bit of a funky frog pulling technique. Ryan had to do it one legged. Danielle made it look easy. It was a horrible one!
Finished 34th took us 11min something.
Overall we finished a very respectable 21st out of 53 teams consisting of the top CrossFit athletes in the county.
Awesome day out
Event 1 - The Row
3K team row
There is a 15 minute time limit for this event.
Damper setting 4
One athlete working at a time
One rower per team.
Finished 6th/53 in a time of 9:52. Awesome everyone pulled a blinder.
Event 2 - The GTOH
In a 10 minute window each team member must establish a 1 RM GTOH for a combined team total. There will be 1 bar and a set amount of weight per team.
Movement Standards
Ground-to-Overhead
Bar moves from ground to full lockout position over head, when athlete is stationary and bar is under control judge will signal for a good lift.
PBs all round. Just need lots of O lifting practise to get the higher numbers now.
Danielle - 45kg
Ryan - 80kg
Matt - 85kg
Paul - 115kg
Team total 325kg
Think we finished 20th.
Event 3 - The Met Con
For Time:
200m Firemans Carry
20 Deadlift 80/50kg
20 KB Swings 24/16kg
20 Thrusters 40/30kg
20 Burpee Lateral Jumps
200m Firemans Carry
The fireman carry can be split up anyway but there must always be 2 team members being carried. Once the first carry is complete each team member must go to a station but cannot start until all team members are at a station. Once the 20 reps are complete the athletes rotate in a clockwise direction. However the athletes cannot rotate until all team members have completed their 20 reps. Once all athletes have performed all 20 reps of all 4 movements they finish with a 200m firemans carry. There will be a 15 minute time limit on this event.
God bless the thruster. Danielle stormed through this one. Our judges were strict. Stricter than us when we had to judge. Ryan ended up doing 25 thruster as some weren't count. That last firemans carried seemed like a marathon.
Finished 30th took us 12min 30 something.
Floating WOD
This was announced on the day. Simple push a prowler loaded with 60kg about 30m. Turn it round and pull it back. Ladies had 40kg. There was no easy way of doing this. I had a bit of a funky frog pulling technique. Ryan had to do it one legged. Danielle made it look easy. It was a horrible one!
Finished 34th took us 11min something.
Overall we finished a very respectable 21st out of 53 teams consisting of the top CrossFit athletes in the county.
Awesome day out
Sunday, 17 October 2010
Thursday 21th and Friday 22nd
Nothing structured planned, If you're feeling good then practise clean and jerk technique, DU maybe a bit of rowing, nothing too heavy.
I'm not training on Thursday and Friday as teaching pump and spin classes.
I'm not training on Thursday and Friday as teaching pump and spin classes.
Wednesday 20th Oct
Squat
2x Studio length prowler push
10x press up
20x situp
40 x DU
1 min r
x 5
or
10 x box jumps
10x press up
20x situp
40 x DU
1 min r
x 5
2x Studio length prowler push
10x press up
20x situp
40 x DU
1 min r
x 5
or
10 x box jumps
10x press up
20x situp
40 x DU
1 min r
x 5
Tuesday 19th Oct
Deadlift
15 x hang power clean 60kg/40kg
15 x Burpees
x 3
5 min rest
3 x 750m row/ 1 min rest between sets
15 x hang power clean 60kg/40kg
15 x Burpees
x 3
5 min rest
3 x 750m row/ 1 min rest between sets
Monday 18th Oct
Bench
20x80k/50kg deadlift
20x kb swing 24kg/16kg
20x thruster 40kg/30kg
20x lateral burpee (over bar)
1 min rest
x 3
20x80k/50kg deadlift
20x kb swing 24kg/16kg
20x thruster 40kg/30kg
20x lateral burpee (over bar)
1 min rest
x 3
Sunday, 10 October 2010
Tues 12th Oct
Three parts to this one
Part 1
5-1 reps i.e perform 5 on each on first round, 4 on seconds and so on.
90% 1rm deadlift
HSPU
Rest exactly 5 minutes
Part 2
Row 2k
Rest exactly 5 minutes
Part 3
20-15-10
Thrusters 40/30kg
Toes to bar
Score is total time minus 10 minutes.
This one is going to kill...
Part 1
5-1 reps i.e perform 5 on each on first round, 4 on seconds and so on.
90% 1rm deadlift
HSPU
Rest exactly 5 minutes
Part 2
Row 2k
Rest exactly 5 minutes
Part 3
20-15-10
Thrusters 40/30kg
Toes to bar
Score is total time minus 10 minutes.
This one is going to kill...
Monday 11th Oct
Bench
10x Press up
20x Squat
2 x Prowler push up and down the studio
x 10
If you can't do this one do Angie instead.
10x Press up
20x Squat
2 x Prowler push up and down the studio
x 10
If you can't do this one do Angie instead.
Two weeks to go. Hell yeah!!
Strength for this week is
5@ 75%
3@ 85%
Max@ 95%
This leaves us nicely for the de load week in the run up to next saturday.
5@ 75%
3@ 85%
Max@ 95%
This leaves us nicely for the de load week in the run up to next saturday.
Friday, 1 October 2010
Tuesday 5th oct
60kg/ 40kg deadlift x 15
Push up x 15
x 10
Should be aiming for under 10 minutes.
Then work on any week points.
Push up x 15
x 10
Should be aiming for under 10 minutes.
Then work on any week points.
Monday 4th October
Bench
4 min row
3 min pullups
2 min Bodyweight back squat / Danielle 3/4 bodyweight
1 min Push Press or Push Jerk 60/40kg
Max reps on each exercise. Rest exactly 1 minute between exercises
4 min row
3 min pullups
2 min Bodyweight back squat / Danielle 3/4 bodyweight
1 min Push Press or Push Jerk 60/40kg
Max reps on each exercise. Rest exactly 1 minute between exercises
Strength for next week
3 @ 70%
3 @ 80%
Max @ 90%
Still aiming to beat the number you achieved on the first week.
3 @ 80%
Max @ 90%
Still aiming to beat the number you achieved on the first week.
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