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

Friday

Banded dead lift:
3-3-3-3-3-3-3 @ no more than 50% of dead lift 1RM

Overhead squat
2-2-2-2 @ 90% 1RM

Conditioning:
5x100m run.  recovery :20
rest 2 minutes
5x100m row. Recovery :20

HAPPY BIRTHDAY 'MURICA!

If you get a couple of minutes between blowing shit up, grilling steaks and popping tops you should put something heavy over your head.

Build to a 1RM Clean and Jerk

Then....

Box jumps
:30 on :30 off for 6 minutes.  Score is lowest number in a single interval

Conditioning
15-10-5 of....
Muscle ups
HSPU



If you are competing this weekend, C&J as a skill.
 BJ interval as :30 on 1 minute off.
Conditioning set is,
15-10-5 of...
pull ups
push ups

Wednesday

Active Recovery day.

MINIMUM of 30 minutes rolling your shoulders and hips.

Pick your biggest weakness and spend 30 minutes working on.
  ~ example; I personally snatch like a 90 year old double amputee.  I am also a little bitch when it comes to using hook grip so.... two for one.  I'd be working on light to moderate snatches with close to perfect form using my hook grip.
You probably suck at swimming so you should do that.  Or maybe some handstand walks (cough cough.... you know I'm talking to you)

Tuesday

Conditioning
12 minute AMRAP
5 Ground to overhead (135/95)
10 chest to bar push ups
12 box jumps

on minutes 3, 6 and 9 do 16 lunges