The Intention Connection

Ok, so that’s my lame attempt at a catchy name for a new segment every Monday.

From now on, Monday’s blog will lay out a little more insight into that coming week’s programming.  Intention of each day, energy systems, and strength priorities may be discussed, along with a layout of the lifts and focus that week.  Let me know what you think!

There are some things that are important to consider NO MATTER what week we’re in, or what training we’re doing.

Here are some considerations for your training:

  • What are your training goals?  Are you just looking to sweat and move?  Lose weight?  Build strength?  Work your gymnastics?  These are all different goals and focusing on one might mean making concessions somewhere else.
  • The 23 hours a day you spend outside of the gym will support the 1 hour you are here.  This means that your nutrition, protein, supplementation, fish oil, mobility, sleep, & REST are very important!
  • Even if you pay attention to all of the above, if you want to go “RX” every day, training 5 or 6 days in a row may not fit your goals at your current ability level.
  • Going RX is a GOAL, not a requirement.  CrossFit High Voltage uses a progression based system.  This means everybody does the same workout, and should be having the same “feeling” during the work.  It is a collaboration between you and your coach that will determine the appropriate scaling for you each day on your lifts & WODs to make sure the intention is met.

It’s human nature to feel a little anxiety over change.  You might be feeling more sore or tired than normal- and that’s OK!  There may just be some adjustments you need to make to your training and your REST to make sure you can get the most out of each day.

Always remember that SAFETY COMES FIRST!

…and

You’re here to have FUN!

Technique → Consistency → Intensity!


This Week’s Notes:

**These notes are offered as a guide line for your training.  They are by no means meant to be comprehensive, and are intended as priority reference notes only.**

Monday:

  • Hamstring & glute strength (sumo deadlift)
  • Chest & arm pulling strength (weighted pull-ups)
  • Pulling endurance (WOD)

Tuesday:

  • Glute & quad strength (high bar back squat)
  • Pushing endurance (WOD)

Wednesday:

  • Tempo shoulder press strength (single arm db press)
  • Tempo back & shoulder pulling strength (single arm row & fly)
  • Hamstring, glute, & pulling endurance (WOD)

Thursday:

  • Olympic weightlifting technique (clean)
  • Barbell cycling (snatch)
  • Mid line stabilization & core (WOD & straddle scoot)

Friday:

  • Partner WOD!
  • Have fun & move or hard & heavy IF your body/training dictates

Monday’s Training:

CrossFit:

A) 16 MIN E2MOM:

3 sumo deadlift
*heavier than last week

B) 10 MIN E2MOM:

5 weighted chin ups
*heavier than last week

C) WOD: 12 MIN AMRAP:

2 power snatch (135/95#)
10 pull ups (upscale 3 muscle ups)
4 power snatch
10 pull ups
6 power snatch
10 pull ups
8 power snatch
10 pull ups
10 power snatch

Fusion:

38 MIN PROGRAM:

A: AMRAP LADDER IN 12 MINUTES:

1 x 10 M SHUTTLE RUN + 1 BURPEE
2 x 10 M SHUTTLE RUN + 2 BURPEES
3 x 10 M SHUTTLE RUN + 3 BURPEES….etc. adding 1 rep to each for AMRAP in 10 MIN.

REST 2 MINUTES

B: TABATA SIT UPS (:20 ON / :10 OFF x 8 SETS = 4 MINUTES)

REST 2 MINUTES

C: AMRAP LADDER IN 12 MINUTES:

2 x KB SWINGS + 2 x BOX JUMP/STEP UPS
4 x KB SWINGS + 4 x BOX JUMP/STEP UPS
6 x KB SWINGS + 6 x BOX JUMP/STEP UPS…etc. Adding 2 reps to each for AMRAP 10.

REST 2 MINUTES

D: TABATA FRONT PLANK HOLDS (:20 ON / :10 OFF x 8 SETS = 4 MINUTES)

momWOD:

Body Composition

3 SETS:
A: Kneeling Single Arm Press* x 10-12 Reps. Alternate Arms EMOM x 6 MIN (3 Sets each arm)

3 SETS:
B1: DB Trap 3 Raises x 10-12 Reps each arm; rest in rotation
B2: Lying on Bench Face Up – DB Tricep Extensions (Skull Crushers) x 10-12 Reps; rest

WOD: COMPLETE 3 ROUNDS (Each for individual time)

400 M RUN (OR 500 M ROW)
+
15 BURPEES

REST 1:1 – Time it took to complete


Tuesday’s Training:

CrossFit:

A) Strength, Technique, & Development:

Every :90; 15 MIN (10 sets):

2 Back Squat @ 86%

Followed by…

One set of:
8 Back Squat @ 70%

B) WOD:

On a running clock…
at 0:00 perform:
AMRAP Wall Ball in one set-
(20#/10ft/10#/10ft)

at 8:00 perform:
50 double unders
10 burpee
40 double unders
8 burpee
30 double unders
6 burpee
20 double unders
4 burpee
10 double unders
2 burpee

at 18:00 perform:
800m time trial

Fitness:

A) Strength, Technique, & Development:

7 SETS: High Volume Pushing and Pulling – move swiftly between stations, short rest. Scale loads accordingly.

A1: Bench Press x 7 Reps; rest 20 sec
A2: Ring Rows x 7 Reps; rest 1 minute (or in rotation)

WOD: AMRAP 10 MINUTES:

10 WALL BALL
10 BURPEES