Weekly Work

Pursuit work is supplementary work.  It is to be done over the course of the week, and can be done in any order.  The priority should be doing the CFHY regular programming.  If you feel adequately recovered and capable of more, the following can be done.  It is important to listen to your body and know your own limits.  Work can be done before or after class, or in a separate session.  Separating into two sessions is ideal.  For those doing Pursuit supplementary work while another class is in session, be respectful to those in class.

The Pursuit: December 23-29, 2013

Enjoy the holidays!

The Pursuit: December 16-22, 2013

A.  MoFo Strength

i.  Push Press Hell

3×3 Reps with :30 hold (with bar overhead) between all sets (including after last before racking wt) at 50-60-70% of 1RM

-Do three reps then hold overhead for :30, do 3 reps then hold overhead for :30, do 3 reps then hold overhead for :30.  Rack weight and increase load for next two sets.

ii.  Back Squat

10×2

Each working set should be heavy.

 

B.  Grunt Work

4 Rounds, 1 Minute at each station

Wallballs (30/20)

Sandbag Shuttle (45) (cones 20m apart)

Slamballs (30)

Rest

 

C.  Goat Work

EMOM 12:

Choose two movements that you would like to work on.

-Odd minutes: Movement 1 (reps dependant on movement)

-Even minutes: Movement 2

 

D.  Bonus WODs

i.  AMRAP 20

500m Row

20 DB Thrusters (50/30)

ii.  30 HSPU for time

 

The Pursuit: December 9-15, 2013

A.  MoFo Strength

-Work to a heavy single, then AMAP (as many as possible) at 80%

Front Squat

-Work to a heavy single, then AMAP at 80%

Bench Press

-Work to a heavy single, then AMAP at 80%

Overhead Squat

 

B.  Grunt Work

1 mile run with 45lb sandbag

 

C.  Goat Work

EMOM 12:

Choose two movements that you would like to work on.

-Odd minutes: Movement 1 (reps dependant on movement)

-Even minutes: Movement 2

 

D.  Bonus WODs

i.  1K row for time.  Go for a PR.

ii.  6 Rounds

3 Bear complex (Heavy)

100M shuttle run

Alternate with a partner, or rest how long it took you.

 

The Pursuit: December 2-8, 2013

A.  MoFo Strength

3 Front Squats @ 90%

3 Bench Press @ 90% or 5 HSPU (athlete’s choice)

-EMOM 10, alternating minutes:

3 Overhead Squats @ 90%

5 Strict Pull Ups

 

B.  Grunt Work

3 Rounds

2 Minute Row

1 Minute Rest

2 Minute AirDyne

1 Minute Rest

2 Minute Burpees

1 Minute Rest

 

C.  Goat Work

EMOM 12:

Choose two movements that you would like to work on.

-Odd minutes: Movement 1 (reps dependant on movement)

-Even minutes: Movement 2

 

D.  Bonus WODs

i.  Work to a 1RM weighted pull up and weighted dip.

 

ii.  6 Rounds

3 Bear complex (Heavy)

100M shuttle run

Alternate with a partner, or rest how long it took you.


The Pursuit: November 25-December 1, 2013

A.  MoFo Strength

– EMOM 10, alternating minutes:
5 Front Squats @ 80%

5 Bench Press @ 80% or 5 HSPU (athlete’s choice)

-EMOM 10, alternating minutes:

5 Overhead Squats @ 80%

5 Strict Pull Ups

 

B.  Grunt Work

100 alternating front rack KB lunges (53/35 in each hand)

EMOM you must complete 5 burpees

 

C.  Goat Work

Choose 2-3 movements that you would like to work on and create a 5-7 minute AMRAP.  This will be your “GOAT WOD” for November, you will do it once each week.  If you need help creating a workout see Coach Katie.

 

D.  Bonus WODs

i.  Run:

3x200m sprint, rest 1min after each

2x400m sprint, rest 2min after each

1x800m sprint

 

ii.  Practice Handstand Walking:

10x:  Kick up 3-5feet from wall and handwalk forward until feet touch the wall then hold for :10sec in handstand

OR

50m handstand walk

 

The Pursuit: November 18-24, 2013

A.  MoFo Strength

– 3×7 Split Jerk (At moderate load, work on footwork, recovery, driving under the bar)

– Bench Press Hell

3x3reps with :30 sec hold between all sets (including after last before racking weight).  Sets at 50-60-70% of 1RM.  Do 3 reps, don’t put it in the rack, hold it for :30, then repeat 3 times, then rack it.  Add weight for the next 3 sets of 3 reps with holds.  Then add weight again for last sets.

–   Anderson Front Squat (off of the pins in the cage; start in the bottom and stand it up).  Work up to 3RM, then AMAP at 80%.

 

B.  Grunt Work

Complete 10 rounds for time: 

25 yard Farmer’s Walk – AHAP

50 Yard Shuttle Run

*AHAP = As heavy as possible

*Start by walking 25 yards with two heavy DBs, KBs or Farmer’s Carry Handles. Set weight down, turn and sprint 25 yards, touch and sprint back through the line. Pick up the implements and repeat.

C.  Goat Work

Choose 2-3 movements that you would like to work on and create a 5-7 minute AMRAP.  This will be your “GOAT WOD” for November, you will do it once each week.  If you need help creating a workout see Coach Katie.

D.  Bonus WODs

Row:

Either 1:1 or with a partner:

4 x 250m Row

4 x 500m Row

2 x 1000m Row

 

The Pursuit: November 11-17, 2013

A.  MoFo Strength

Work to a heavy single:

-Front Squat

-Bench Press

-OHS

-These can be done separately or in combined sessions.

 

B.  Grunt Work

1 Mile weighted run (Sandbag or Vest).  Every minute stop and do 10 squats.

C.  Goat Work

Choose 2-3 movements that you would like to work on and create a 5-7 minute AMRAP.  This will be your “GOAT WOD” for November, you will do it once each week.  If you need help creating a workout see Coach Katie.

D.  Bonus WODs

5-4-3-2-1

Wall Climb

Squat Clean Thruster (165/115)

E.  Oly Work

Snatch- At 50-60% of 1RM.  All reps should be full squat snatches.

10 sets:

Hi Hang Snatch-Hang Snatch- Full Squat Snatch

The Pursuit: November 4-10, 2013

A.  MoFo Strength

– EMOM 10, alternating minutes:
3 Front Squats @ 90%

3 Bench Press @ 90% or 5 HSPU (athlete’s choice)

-EMOM 10, alternating minutes:

3 Overhead Squats @ 90%

5 Strict Pull Ups

 

B.  Grunt Work

1 mile weighted run (Sandbag or Vest).  Every minute stop and do 10 squats.

 

C.  Goat Work

Choose 2-3 movements that you would like to work on and create a 5-7 minute AMRAP.  This will be your “GOAT WOD” for November, you will do it once each week.  If you need help creating a workout see Coach Katie.

 

D.  Bonus WODs

3 Rounds: 3 Rope Climbs, 50 Double Unders

E.  Oly Work

3 Sets of: 3 Snatches+ 3 OHS (Work to a heavy set. Hands stay on bar.)

The Pursuit: October 28-November 3, 2013

A.  MoFo Strength

– EMOM 10, alternating minutes:
5 Front Squats @ 80%

5 Bench Press @ 80% or 5 HSPU (athlete’s choice)

-EMOM 10, alternating minutes:

5 Overhead Squats @ 80%

5 Strict Pull Ups

 

B.  Grunt Work

800m Sled Drag (400F/400 B) (Bodyweight)

 

C.  Goat Work

EMOM 12:

Choose two movements that you would like to work on; this will be your “GOAT WOD” for October.  You will do it once each week.

-Odd minutes: Movement 1 (reps dependant on movement)

-Even minutes: Movement 2

 

D.  Bonus WODs

i.  “Big Clean Complex” (CFNE)

Find your heaviest of the following complex:

High Hang Squat Clean-Hang Squat Clean-Ground Squat Clean-Push Press-

High Hang Squat Clean-Hang Squat Clean-Ground Squat Clean-Push Jerk-

High Hang Squat Clean-Hang Squat Clean-Ground Squat Clean-Split Jerk

**Once you start the complex the bar can NOT be dropped until the completion of the split jerk.  No resting on the ground.

Nate Schrader doing the complex at 255.

ii. “Double the Fun”

20 Minutes for max calories: Alternate each minute between Airdyne and Row

 

The Pursuit: October 21-27, 2013

A.  MoFo Strength

– EMOM 10, alternating minutes:
5 Zercher Squats

5 HSPU

Check out this video for some tips on zercher squats.  If this is your first time, keep it light and think: perfect form, upright torso, and enjoy this new movement!  Watch through the end of the video for some great advice from Pat Sherwood.

-EMOM 10, alternating minutes:

5 Bench Press

6 Alternating Pistols

 

B.  Grunt Work

– AMRAP 10

Sled Pull (135/90)

100m Forward

100m Backward

 

C.  Goat Work

EMOM 12:

Choose two movements that you would like to work on; this will be your “GOAT WOD” for October.  You will do it once each week.

-Odd minutes: Movement 1 (reps dependant on movement)

-Even minutes: Movement 2

 

D.  Bonus WODs

Row:
6x 2 minutes

Rest 1 minute between efforts.  Work for max distance on each interval.  Remain consistent and try to best the previous distance traveled with each attempt.

 

Alternating Tabata: (:20 on/:10 off for 8 intervals)

Ring Support

Ring Bottom Position

 

E.  Oly Work

Snatch- At 50-60% of 1RM.  All reps should be full squat snatches.

10 sets:

Hi Hang Snatch-Hang Snatch- Full Squat Snatch

 

The Pursuit: October 14-20, 2013

A.  MoFo Strength

– 30 Minutes to establish a 1RM: Front Squat and Split Jerk

-20 Minutes to establish a 1RM: OHS

Chad Vaughn and Lindsey Valenzuela.  Note their elbow position in the jerk, and speed and commitment on the split.

Lindsey Valenzuela’s Clean and Jerks at the Games.

B.  Grunt Work

If you’ve never done a yoke before use this time to get comfortable with it, then if you feel good:

OTM 15

75 feet yoke carry, without dropping.

If you have done a yoke before:

10 minutes to establish a 1RM Yoke Carry x 75 feet with no drops.

Then, lower the weight to 85% of your 1RM and carry the yoke 75 feet on the minute for 15 minutes.

No drops allowed.  Must begin each carry at the top of every minute for 15 consecutive minutes.

(Courtesy of strongmanwod.com)

 

C.  Goat Work

EMOM 12:

Choose two movements that you would like to work on; this will be your “GOAT WOD” for October.  You will do it once each week.

-Odd minutes: Movement 1 (reps dependant on movement)

-Even minutes: Movement 2

D.  Bonus WOD

75/45lb bb overhead carry for 400m – count how many times you rested (bar not overhead) multiply by 5 and cash out with that many push presses with the bar when you finish

E.  Oly Work

20 minutes working on squat snatch technique

“A lot of perfect reps.  Practice, practice, practice.”

“Constant work, constant practice- and perfect practice.  Make sure you’re doing everything right.  If it’s too heavy to do the lift right, then don’t do it.  There’s no point in training your body to do it wrong.  So you may as well back the weight down and do it right” -Rich Froning, 3x CrossFit Games Champion.

Chad Vaughn, Snatch Analysis:

The Pursuit: October 7-13, 2013

A.  MoFo Strength

-EMOM 10, alternating minutes:

3 Front Squats @ 90%

3 Split Jerks @ 90%

-EMOM 10, alternating minutes:

3 Overhead Squats @ 90%

5 Strict Pull Ups

 

B.  Grunt Work

10x30m prowler push, rest 1 minute between each effort

*You will need to use the yokes for this (which are cumbersome).  This may be done best with a buddy.  If you do it with a partner one goes while the other rests.

 

C.  Goat Work

EMOM 12:

Choose two movements that you would like to work on; this will be your “GOAT WOD” for October.  You will do it once each week.

-Odd minutes: Movement 1 (reps dependant on movement)

-Even minutes: Movement 2

 

D.  Bonus WOD

8 Rope Climbs for Time

 

 The Pursuit: September 30-October 6, 2013

A.  MoFo Strength

-EMOM 10, alternating minutes:

5 Front Squats @ 80%

5 Split Jerks @ 80%

-EMOM 10, alternating minutes:

5 Overhead Squats @ 80%

5 Strict Pull Ups

 

B.  Grunt Work

800m Sled Drag 400F/400 B (Body weight)

 

C.  Goat Work

EMOM 12:

Choose two movements that you would like to work on; this will be your “GOAT WOD” for October.  You will do it once each week.

-Odd minutes: Movement 1 (reps dependant on movement)

-Even minutes: Movement 2

 

D.  Bonus WOD

5 Rounds

:20 L-Sit

10 alternating pistols

 

MOFO Strength:

MoFo Strength Tracking Sheets

We will be doing our strength work from October through December using the “MoFo Strength” model.  This is based off of Coach Doug Chapman’s model, which he has used to train his athletes including 2nd place in the 2012 CrossFit Games Julie Foucher.  Of course, it is important to track your numbers to ensure progress!  Each week we will be going off percentages of your 1RM.  The percentage is the goal- however, if you don’t feel like you can maintain good form with that loading, back off.  For example if it is a 5×5 Back Squat/Press @ 80% of your 1Rm and you can’t maintain good form for ten minutes, take off weight.  Form is always king.

Each week in our regular classes we will be doing some variation (loading and reps will vary) of the following:

EMOM 10, alternating minutes:

Back Squat

Press

AND:

EMOM 10, alternating minutes:

Deadlift

Push Jerk

 

During the week, on a day when we don’t do MoFo in class, those following the Pursuit should do the following:

EMOM 10, alternating minutes:

Front Squat

Split Jerk

AND (on a separate day):

EMOM 10, alternating minutes:

Overhead Squats

Strict Pull Ups

 

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