This is week 1 of our “Look good Naked” test program. What kinda strange program is this you ask?
Well, it’s a program that will combine “Body building” exercises and CrossFit programming. The body building will isolate some key muscle groups that require development; specifically shoulders, back, core and gluts.
For this program to achieve it’s purpose a strong, focused mind/body connection is key. Meaning while isolating a group of muscles you must remain focused and “feel the burn” then complete a few more reps. This can be a new experience for some, so make sure to communicate with your trainer. We are happy to help you understand the difference between “feeling the burn” and pushing too hard.
Layered on top of the strength exercises we will be using classic CrossFit programming for conditioning. CrossFit programming is hands down the best way improve performance and GPP.
To fully take advantage of “looking good naked” a strict plan of the “Zone” diet is essential. Be sure to find your required number of daily blocks and be strict. If you follow the training and diet by summer you will be “Look good Naked” ready. Good luck.
Fitness
1) 3 sets: Negative pullups x 3-5
4 sets:
2 a) One arm DB rows x 10 – 12
2 b) Reverse fly’s x 18’s
Rest 2 minutes
3) 3 sets: Bicep curls x 8-10
Core bonus:
3 sets as circuit
Supine V sit x 12
Supine toe reach x 12
Flutter kicks x 12
Rest 60 seconds
Performance
The 2 K Row! This is such a simple WOD, but has so much depth at the same time.
This distance requires a plan, going at 100% the whole distance will not reap rewards.
Start with a goal pace. Then control your effort at the following distances.
0 – 1000 m : Goal pace + 3
1000 m – 1500 m : Time to increase to your goal pace
1500 m – 1750 m : Start to increase but keep a little gas in the tank
1750 m – 2000 m : PULL! PULL! PULL! Go all out and PR!
3 – 5 sets
2-3 minutes hip mobility
1-2 minutes of rowing building to 2 K goal split
2 K Row tester
10 minute cool down and hip/glut mobility
Sport
This is week one of our 6 week, Olympic weightlifting strength program.
We will be working off percentages for most of the program and squatting 2-3 times per week.
We will continue to maintain a secondary focus on our CrossFit skills and conditioning.
HBBS 4 x 5 @75%
Push press 5 x 5 @70%
Snatch pull 5 x 5 @90%
Testing:
For time:
20 sets of 5 UB CTB pull ups (10 minute cap)
Rest as needed
Review June 3.2014 Results from competitors journal before attacking this one.
