CrossFit Innovate Tuscaloosa COACH WOD: August 2012

Friday, August 31, 2012

8/31/12

Training

A. 5x5 OHS (rest 3 min)

Weights- 185,190,195,200x3,200x3

B. 7x2 heaving snatch balance (rest 1 min)

Weights- 135,145,145,150,155,165,165

20 Min EMOM rotating every other minute

-8 OHS @95 w/ squat snatch into it and reps AFAP

-8 GHD Sit-ups

30 min of:

400m Run

7 EROM HSPU

7 OH Throws @ 40

30 DU's

6 Rounds + 200m run

Thursday, August 30, 2012

8/30/12

Training-

A1. 5x5 weighted strict ring dips (rest 1 min)

Weights= 44,49,54,54,54

A2. 5x max strict C2B pull-ups (rest 2 min)

9,8,6,6,6 * Crappy on pull-ups due to lack of mobility

B. 3x10 UB Hang Power Snatch with lighter weight and focus technique

Weights= 95,105,105

6 Rounds @ 75%

5 Stone cleans @ 116

15 Burpee

100m Sandbag walk @ 85

Time= 21:30

Wednesday, August 29, 2012

Well here we go. Tomorrow I start with Jeremy Kinnick and his plan to get me leaned out a little before I dive into my programming with Michael McElroy. It is time to get back to it and I am going to try to share my plans, diet, training and overall goals on this blog for anyone wanting to follow. It has been two years I have come very close to Regionals but as we all know....close doesn't mean a freaking thing. Last year I got stronger than ever and still missed out by 13 spots. This year I change that... so far I have taken my power clean from 225 to 250 and my Power Snatch from 170 to 180 in just a few months and believe my Aerobic system hasn't suffered to bad but we will find out in 4 weeks as I will test it with my coach. Also, first real offseason competition is coming up in two weeks!!

So...it is time to get at it.

A big big thanks to Jeremy for the food program and Michael for all the coaching.

Thanks to my sponsors also in WOD GEAR and X-TRAINING EQUIPMENT!!!!

BELOW is week one diet.....

Tuesday, August 28, 2012

Day TWO Neera Cleanse

Ok, here we are on the morning of day TWO! I felt like CRAP yesterday from about 3pm on. This morning I feel much better, I was even able to get about 7 hours of sleep before the little man got up. I got another 2 hours in after he went back to sleep so I hope that keeps today pretty good. Weight is down 3 pounds from yesterday. Pumped to order food today for the new diet that starts as soon as the cleanse is over...yes no big cheat meal after the cleanse...

Weight: 170

Monday, August 27, 2012

In the words of Clay Jones...HERE WE GO!!

Today I start the Neera Cleanse and look forward to a new diet by Jeremy Kinnick starting this weekend. I will be reporting my weight and how I feel along with the training I am doing over the next 4-6 weeks to see what the cleanse and the new nutritional program does for me. Hope to see some BF% go down but keep my strength as close to what it is now. I will also list what supplements I will be taking.

Today is day one and so far I feel good but I am sure the headaches will begin soon as I am a big coffee drinker and I will not have any all week!

Weight: 173.5

Monday, August 13, 2012

Announcing Athlete Camp (August 25th and 26th)

Athletes- $75 (includes physical testing)

Coaches- $50 (no tests..must be actively coaching somewhere)

"When"- Saturday and Sunday August 25th and 26th

- We will go from 8 a.m. to 4:00 p.m. on Saturday and 1pm to 8pm on Sunday. Bring your own food and snacks, as we will not be leaving the facility.

"Where"- CrossFit Innovate (1049 MLK Jr. Blvd Northport, AL 35476)

"Who is this for"- Athletes looking to compete in CrossFit as a sport or coaches interested in learning!

*REQUIRED: An athletic devotion to fitness competitions. This is intended for people competing in CrossFit for SPORT, not for fitness and fun.

"What will we do"

- Learn how to prepare and fuel for single event days over multiple weeks (Open qualifiers)

- Learn how to fuel and prepare for multiple even weekend competitions (qualifiers, throw-downs and competitions)

- Learn how to train through the opens while still performing at a high level and staying healthy

- Learn about your engine and how to use it for best performances for different events

- Train/compete with other elite level competitors in multiple event days

- Classroom sessions with Coach Josh about program design

- Question and answer sessions with Coach Josh

"What you will go away with"

- Results of tests for normative data points from different test that you will go through

- A new understanding of yourself as an athlete

- A better understanding of how your training program should look throughout the year based off you as a personal athlete

Only 8 Athlete spots available...

Have questions?

josh@crossfitinnovate.com

205-561-7575

COACHES

This will be very helpful for anyone wanting to take there clients to the next level. Learn different ways to train men and women and why. Talk about the difference between testing and training. Talk about cortisol and why it affects results. Lear the "why" of a program so you can give your clients better results. Learn the different energy systems and how to train them.

Saturday, August 11, 2012

Announcing Athlete Camp! (September 1st and 2nd)

Athletes- $75 (includes physical testing)
Coaches- $50 (no tests..must be actively coaching somewhere)

"When"- Saturday and Sunday September 1st and 2nd

- We will go from 8 a.m. to 4:00 p.m. both days. Bring your own food and snacks, as we will not be leaving the facility.