saturday 20 november 2010

This will be the last post for a while. I have finals and too many other things going on. It was a pleasure guiding all of you into a better work capacity through systemic changes in a periodized fashion. If you ever have any questions or wish to work with me on a personal level email me at alan@crossfit-fortbragg.com


again faster workout 8 or 9 or whatever one they have now(non-rom enforcing bias son of a you know whats)-i say we all record our videos and beat the whole team this weekend!

5 rounds for time:

15 SDHP (75/55)
15 thrusters

rest as needed

"Linda"
10-9-8-7-6-5-4-3-2-1
bench press bodyweight
deadlift 1.5 bodyweight
squat clean .75 bodyweight

fri 19 nov 2010

3x15-20
ghd raises
ghd situps
reverse hypers
weighted ring dips
weighted ring rows

+

3x30m sled drag, with rope grasped between legs and chest low with flat back-moderate to heavy load no more than 135

+
5x30s row sprint 2:30 rest

Double tomorrow

thur 18 nov 2010

rest day

wed 17 nov 2010

1 mile warmup at conversation pace + 3x100m sprints @90%

400m time trial all out effort

active rest 15 minutes, light jog+stretch

based on 400m time + 10-12s perform the following:

1. 5 x 400m

rest 1 minute between sets

2. 3x500m-run the 400m as prescribed, rest 30s then sprint an extra 100m all out

rest 1 minute

3. 1x600m-run the 400m as prescribed, rest 30s then sprint an extra 200m all out

- all with +10-12s onto time (i.e. 400 in 55s, 65-67s 400 split time for part 1,2, and 3)