Programming Note:
For those of you following the new strength cycle please note the following:
- Choose 3 max 4 WODs a week. If you’re tired and feel overtrained, cut your WODs down to 2 times a week.
- Have a minimum of 3 hours between your strength training and WOD
- If you’re not confident with the positional lifts, focus on the full movement instead.
- Skip all strength work in the daily programming and follow the “level 2” skill work in Sports programming.
- Stay consistent with the program, do not bypass the core work or the accessory movements.
- Eat more, sleep more, and take care of your body.
Members training for the 2014 CF Games season should be following the strength cycle and Sports Level 1 or 2 skill work. The level 1 and 2 skill work will help athletes develop their competence in higher level CF movements seen mostly in competition.
If you have any questions don’t be afraid to ask.
~ Matt
CFP Head Coach
Fitness
A. Snatch Progressions
B. 3 Rounds AFAP
200M Run/Row
21 x Russian Swings
12 x Wallballs
Performance
A. TNG Power Snatch – 5 x 3
B. 3 Rounds AFAP
400M Run
21 x American/Russian Swings @ 1.5 pood/1 pood
12 x Wallballs @ 20lb/14lb
Sport
Level 2
A. 2 Sets NFT
10 x MU Progressions (Box or knees)
10 x Dead Hang Pull-ups
10 x Strict Ring Dips
Level 1
A. 3 Sets NFT
ME – UB Set Weighted Muscle-ups @ 20lb
B. 3 Rounds AFAP
400M Run
21 x UB American Swings @ 1.5 pood/1 pood
12 x UB Wallballs @ 25lb/16lb
-Post results under comments
A. 75, 75, 85, 85, 90
B. 9:36— Exhausting…
A.) 135, 135, 155, 175, 185 (got the first one, but missed after that)
B.) 11:20
Muscle ups with no weight 16 total ( started failing after that
Strict pull ups and dips done. Didnt quite finish so did second set after wod.
Wod sport rx 12:03.
10×10 bs 125lbs with sets of lunges and or back kicks or front kicks in between sets. No resting.
Planks/hollow rocks /v ups/ other ab stuff
Press handstand plache down and push-up 3×5
HS walks alternating with 5 hspu for 5 sets.
One leg Hamstring exercises3x10
One back handspring!
At home did rest of strength wod with snatches at 110
Snatch pulls 120
Curls at 25
Rows 3×12
Obviously i had the day off and i was bored. Tomorrow i will follow all the rules for the strength programming.
Super secret CFP strength program
performance
A: 65,85,95,105, 110
B: 11:54 (shoulder felt off, after I goofed up a snatch, so didn’t push it).
9:52 nice to get back outside after all that rain!
performance
A: 3 x 5 125
B: 13:40 Russian swings 1.5 pood, Wallballs 20 lb.
A. 65, 65, 95, 95, 95
B. 12:28 1 pood American swings(first time doing them) wall balls 20lb
A. MU work: 3 MU. Strung 2 together
B. Sport with 20# WB (run)
All reps UB
10:42
CFP strength
Sport
A) Lvl 1: 7
B) 10:43 (30# WB)
Performance
A. 65, 65, 95, 95, 95
B. 12:32 Rx American Swings
Performance, but with Russian swings (pink kettlebell)
10:35