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Saturday OCTOBER 24, 2009 will be our HALLOWEEN PARTY. Pilates Puma is already busy planning a party that you don’t want to miss.  Start thinking of what your going to come dressed up as, COSTUMES are a MUST.

ACADEMY’S TRAINING:

Front Squat 85% x2×3

FOLLOWED BY:

2 X 1 Mile Time Trials

Rest Interval = Half of Your Previous Mile

Quality Window = +/- 10 Seconds

THE USAW’S TEAM TRAINING:

Front Squats – Heavy Single

Snatch 60% x2×4

Rack Jerk 75% x1×3

Hanging Knees To Elbows 3×15

THE ROUGE RACERS:

REST DAY

THE CROSSFIT ENDURANCE TEAM:

REST DAY

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REMINDER: Come Out Tonight At The Academy By 6:15pm For Our 2nd Fun Run With Club Run With Us And K-Swiss.  There Will Be A Fun Easy 2 Mile Course As Well As Longer 5 Mile Course.  K-Swiss Will be Providing Shoes For Thos Of You That May Want To Try Them On The 2 Mile Fun Run.

There WILL BE A Raffle With Shoes To Win…

Post To Comments If You Plan To Attend…

Wear Your Academy RED Shirts And Bring A Friend…It’s FREE!!!

Here Are A Few Good Shots From Yesterday’s Back Squats And USAW Team Practice…

The Academy’s Training:
Burgener Warm-up
Skill Transfers
Snatch 80% x2×3

The USAW Team’s Training:

Muscle Snatch – Heavy Single
Snatch Balance – Heavy Single
Then 80% Of That Single x1×2
Clean and Jerk 60% x2×3
GHD Sit-up 3×10

The Rouge Racers:

Meet At The Academy And Hit Our Fun Run With Club Run With Us And K-Swiss…6:15pm

2 Mile Fun Run Or A 5 Mile Tempo Run

The CrossFit Endurance Team:

Choose ONE:
S, B, R, C2

All out efforts.
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

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It Is With Great Honor And Pride That I Announce All 6 Team CrossFit Academy Instructors That Headed Out To Get Certified This Last Weekend Returned Home…Successful.

Perla Solis: CrossFit Kids Certified. Perla Did Such A Great Job That She Was Personally Invited Back By Jeff Martin Next Weekend With Coach LeClair For A Special CrossFit Kids Seminar (Oct. 3/4)

V., Michael K., Suffer, The Jer, AC100: Exceeding The Standard With A 100%, 101%, 103%, 103%, and 104% Rating, All 5 Were Practical And Written Test Certified As USAW Club Coaches.  Thanks To Coach Pat Cullen-Carrol For Coming Out And Making Our Private USAW Certification Well Worth It.  We Also Appreciate Having Your Son Involved This Last Weekend.

As Well…

Tattoo Sean: Within 2 Weekends, Tattoo Sean Completed The Paleo Brands Seminar, The Chasing Performance Seminar, And The CrossFit Nutrition Certification.  He Learned A Ton From Robb Wolf…All Things Diary I Heard.  Great Work My Friend…

We Are Now Beginning Another 6 On:1 Off Strength Cycle…

You Will Notice A Few Additions/Subtractions In The Sequence Of This Next 6 Weeks…

Just Wait Until Friday…

The Academy’s Training:

Back Squat: Test For Max
Followed By:
Kips And/Or Dips

The USAW Teams’ Training:

Back Squat 90% x2×2
Snatch Pull 107% x1×2
Press 80% x3×4
Post-Practice Mini-WOD:
3RFTO:
20 1 Arm DB Power Snatch 20% BW
20 Kipping Pull-ups

The Rouge Racers Training:

Rest Day

The CrossFit Endurance Team’s Training:

Choose ONE:
S, B, R, C2

90% Of Your Fastest
Swim: 15min
Bike: 35min
Run: 35min
C2: 15min

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So…
We Are Not Really Closed For The Above Reason, BUT…We Are Closed Until Monday, September 28th 2009.

Wish Perla Luck At Her CrossFit Kids Certification…

Wish Michael K., AC100, The Jer, V., And Suffer Good Luck On The USAW Club Coaches Certification

We’ll All Bring Back New And Exciting Things On Monday…

Beth…One Of The Best, Brightest, And One Of Your Leaders Into The New Year As Our CrossFit Kids Director…

Look For Excellent Things From This Young Lady…

Post Thoughts About The Academy’s CrossFit Kids Program To Comments…

Thank All Of You For The Birthday Wishes, Presents, And E-Mails…

You Mean The World To Me…

As A Reminder…The Academy Will Be Closed This Saturday And Sunday As The Coaching Staff Will Be Challenged By The USAW Club Coaches Certification Hosted Here At The Academy…Look Forward To A Whole New Sequence Of Challenging Programs When We Start Monday…

As For Another Reminder…

Remember The Date: High Noon, November 21st 2009

New Updates: Hash Brackets = Solo, Teams Of 2, 3, or 5  Co-Ed, All Female, Or All Male

Cost:

$45 For A Solo

$80 For A Team Of 2

$120 For A Team Of 3

$200 For A Team Of 5

Start To Pick Your Teams NOW…

If The Mt. Wilson Trail Race Beer Garden Was This Packed With The Red Militia Just Wait For Boot-Brew 7…

The Academy Training:

10-9-8-7-6-5-4-3-2-1 Of:
Squat-Jumps
Sit-ups

800m Sprint

1-2-3-4-5-6-7-8-9-10 Of:
Burpees
Situps

The USAW Team’s Training:

REST DAY

The Rouge Racers:

10×200m Sprints
Rest Interval = 45 Seconds
Quality Window = 5 Seconds
1 Foul Per Every 200m Over/Under The Window
1 Foul = 5 Single Leg Squats
Location = AHS

The CrossFit Endurance Team:

Run: 4 x 5k TT… Deviate no more then 2 min from fastest 5k. Recover 5-15 min between efforts

Post It All To Comments…

Remember The Date: High Noon, November 21st 2009

New Updates: Hash Brackets = Solo, Teams Of 2, 3, or 5  Co-Ed, All Female, Or All Male

Cost:

$45 For A Solo

$80 For A Team Of 2

$120 For A Team Of 3

$200 For A Team Of 5

Start To Pick Your Teams NOW…

Here Is A Pic From The Past…Boot-Brew IV, April 2005…

The Academy’s Training:

4 RFTO:
200m Sprint
20 Squats
10 Burpees
5 Ring Dips

The USAW Team’s Training:

Front Squat 70% x2, 75% x2, 70% x3, 80% x2, 70% x3, 85% x1
Snatch Pull 105% x2×3
Rack Jerk – Heavy Single
Post-Practice Mini-WOD:
15-10-5 Reps FTO:
KBS 40% BW
Box Jumps (MTOH)

The Rouge Racers:

Rest Day

The CrossFit Endurance Team:

Chose ONE:
S, B, R, C2

All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2: Row 20:10×8

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Summer And Carl Stop By Often…They Always Bring Hard Work And A Smile…

They Are Both Great Friends…

Show Me Another 100 Mile Runner That Can Stay In This Position…True Excellence

The Academy’s Training:

5 RFTO:
15 KB Swings 30% BW
30ft Handstand Walks
15 Ab Mat Sit-ups
30 Double-Unders

The USAW Team’s Training:

2 Position Muscle Snatch 65% x3
(Floor, Mid Thigh)
Clean and Jerk 70% x1×3
Post-Practice Mini-WOD:
3RFTO:
6 Single Arm DB Clean + 2 Lunges 50% BW
15 Kipping Pull-ups

The Rouge Racers:

5 Mile @ Mid Tempo
Location: FMS

The CrossFit Endurance Team’s Training:

Rest Day

Post It All To Comments…

KStar’s Chasing Performance 1-Day Clinic Woke A Ton Of People Up…

There Are 10 General Physical Skills…But Only 1 To Rule Them All…

We Cant Wait To Have You Back Again…Thank You Brother

Best Fit

The Academy’s Training:

The Next Week Is A “Break Week” In Between Our Cycles…No Barbells This Week

AMRAP In 30:
800m Sprint
10 Pull-ups
10 Push-ups
10 Box Jumps (MTOH)

The USAW Team’s Training:

Back Squat 87% x2×4
Snatch Deadlift 118% x2×3
Push-Press 84% x4×5
Hanging Leg Raise 3×15

The Rouge Racers:

Rest Day

The CrossFit Endurance Team:

Choose ONE:
S, B, R, C2

Swim: 500m TT rest 3 min, Then hold 5 x 100m (15 sec rest between) at your 100m pace for the 500m TT… Deviate more than 2 sec and foul
Bike: 3 mile TT rest 3 min, Then hold 3 x 1 mile (30 sec rest between) at your 1 mile pace for the 3 mile TT… Deviate more than 5 sec (per direction if in a head/tail wind) and foul
Run: 1 mile TT rest 3 min, Then hold 3 x 400m (30 sec rest between) at your 1 mile pace for the 1 mile TT… Deviate more than 2 sec and foul
C2: 2000m TT rest 3 min, Then hold 3 x 500m (30 sec rest between) at your 500m pace for the 2000m TT… Deviate more than 2 sec and foul
FOUL: 1 min max rep burpees

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