Podium Sports Conditioning

Success. Could not be more proud of the efforts of the CrossFit Vic City members across the board.

It's been a while (as usual). However 2016-2017 has been eventful - full of challenge but equally of success. As we embark on yet another Regionals run, the commitment is as it always has been - to do things better than in prior years. There will be several changes coming in 2017-2018 but for now the focus remains on preparing for the West Regional in early June.

If the Open was the culmination of your season, then now is the time for regeneration of body and mind. Work on mobility, proper positioning, and quality of movement. Be careful with your dosage of intensity.

See you in a bit.

Week 9 as we lead into the Open... 4.5 weeks to go. Volume still high, lots of "breathing" and pacing work along with maintenance strength. Focal points of the week are highlighted in yellow.

Well, it's been a while, but I've been hard at work. Publicizing the work we do usually takes a back seat to the actual work of planning and implementing training. This obviously affects the "spread" of the information to interested parties but is an indication of the investment into the individuals who are on the program as opposed to hose who are not. That being said, in the leadup to the Open I will be posting weekly training programs for analysis and hopefully productive discussion. Either way, I know my athletes are well prepared, question is - are you?

Current standings for our athletes going into the last week of the Open!! All still to play for, just have to stay strong and committed!

Well, it's been a while since I last posted, but though I should give an update... it's been a great Open so far for athletes. With two weeks to go, several athletes in Regionals contention as well as CrossFit Vic City 37th in the world!

HERO Saturday WODs... leading into OPEN WEEK!

1. Squat Clean 3 reps alternated E90s with 6-10 kip hspu for 6 rounds each, smooth quality reps (80-85%)

2. 5 min AMRAP: 5 hang power cleans (75/115), 5 box jumps, 5 ttb

3. 5 min AMRAP: 5 ctb pullups, 5 burpees, 20 double unders

Rest 10-15 min between AMRAPs

HERO Saturday locked and loaded! Stay smooth on the barbell complex, you have 5 rounds of it so make it look nice!

1. 5 sets, keep movements smooth: 3 squat sn**ch, 5 power cleans, 3 jerks. 40s time limit to complete the reps, go on 3 min.

2. AMRAP 8 min: 2hspu, 2ttb, 4hspu, 4ttb, …

3. AMRAP 10
Row 20 cal, 15 HR pushups, 10 box jumps

Training Monday (all groups):

1. Thruster 2 rm, bar taken from the floor. 6 rounds E2M, build as you go to a max. If you top out, drop down and work on tech

2. Teams of 3 (or 1:2 work to rest) - AMRAP squat clean to overhead (can be thruster) in 60s @ 110/165 x 5 each person (or simply 1 min work, 2 min rest x 5 if going individually)

3. Teams of 3 (or 1:2 work to rest) - Row 150m, 10 burpees, 10 box jumps (work on rebounds) x 5 each person

TRAINING SATURDAY... Single session. Rest Sunday, Big Multi WOD Monday!

Part 1: Split Jerk (blocks or floor) - 10 x 2 E90s build as you go but not to max. Keep reps very clean and accurate

Part 2: Rotating EMOM. Switch movements every minute on the minute, same bar weight for the overhead squats and front squats:

1. Overhead squat 5 reps - first rep must be a squat sn**ch
2. Toes to bar - 10 to 20 reps
3. Front Squat 10 reps - first rep must be a squat clean
4. CTB pullups - 10 to 20 reps (OR Bar MU 6/8 reps)

5-6 rounds, weight range determined by your ability to sn**ch and control the OHS. These should NOT be maximal weights but weights that are challenging but controllable each round.

TTB and CTB reps dependent on skill - if you can link ~25-30 of both usually in a row then give the 20 a shot, otherwise scale back.