It's here

Thank you guys for following the programming so far.  We now have an actual website, one that will allow us to track our workouts through CF Whiteboard.  There will eventually be a ton of resources and information for both endurance athletes and competitive CrossFitters.  I would love it if some of you would send me a quick review of the programming so far.  Something along the lines of....
"In just X number of weeks I have increased my X lift by X pounds, now I'm a fucking beast!"

There is still a lot that needs to be added but here is our new site.....

http://tfblacktraining.com/ 

Thursday

Build to heaviest clean possible in 10 minutes.
Reduce weight by 10 lbs.  Complete 1 clean OTM X5.
Drop 10 more pounds. Complete 1 clean every :30 for 3 minutes.
Drop 10 more pounds.  Complete 1 clean every :15 seconds for 2 more minutes.

Should end with 19 total repetitions
5 @ max -10lbs
6 @ max -20
8 @ max -30

Front squat:
8-8-8 @ final clean weight

Dead Lift:
8-8-8 @ 70% 1RM
5-5-5 @ 75%

wednesday

We started a mini strength cycle this week that will last for two weeks.  The focus here is low volume and keeping the heart rate low.  We can think of it as a bit of a deload for the ol ticker.  Expect the volume to increase along with the more conditioning sets in a week and a half.  The focus is top end power right now.


Bench Press/Weighted pull up
8-1 /1-8

At heaviest weight possible complete 8 bench press and 1 weighted pull up, Then 7 and 2, 6 and 3 and so on until you get to 1 bench press and 8 weighted pull up.  There is no time component to this set but try to have it done in a timely manner (sub 10 minutes)

Box Jumps
30 jumps at 30"  for time


Also, endurance programming will be implemented starting on Monday the 15th.

Tuesday

Push Press-
6-6-6-6-6 @ 60% of JERK 1RM

Back Squat-
3-3-3 @ 90% 1RM

Ring HSPU-
AMRAP 6 minutes

Monday

Good mornings
5-5-5-5 @ between 40 and 45% of back squat 1RM

Power clean (touch and go)
3-3-3-3-3 @ 90% of PC 1RM   OTM send off.

Weighted ring dip
8-8-8-8-8 @ heaviest possible weight.  OTM send off.

Sunday. Do Work

establish 1RM Overhead squat

Conditioning: 10-8--6-4-2 HSPU, C2B pull ups with heaviest weight vest possible. 

Saturday

Thruster ladder:
Start at 135# (95# for ladies).  Do 1 thruster from the ground every minute on the minute.  Increase by 10lbs per minute (5lbs for ladies).


Conditioning:
"Fran"

21-15-9 of...
Thrusters and pull ups.

Thruster weight is 95/65