The FRAT Paleo Challenge

January 12th, 2010

Sectional Prep:

AM: Power Snatch 5-3-3-2-2-1-1-1, Snatch Grip Deadlifts 3 sets of 5 @ 110% Snatch 1 Rep max

PM: Run 400m, rest 3 minutes, 3 rounds, max effort, then 5 sets of GHD sit-ups

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Combined into 1 workout:

Power Snatch 3-3-3

Snatch Grip Deadlifts 1 set of 5 @ 110% Snatch 1 Rep max

Rest 10 minutes, then:

3 rounds for time: Run 400m, 15 GHD Sit-ups

January 11, 2010: This week's programming!

Since this is a program to get you to a specific goal, there's nothing wrong with having some predictability and giving your mind something to prepare for, instead of day to day programming like many GPP randomized programs. So without further ado:

Monday:

AM: Clean & Jerk 5-3-3-2-2-1-1-1, Back Squat 5 sets of 3 @ 90% 1 rep max

PM: Row 500m, rest 3 minutes, 3 rounds, max effort

Tuesday:

AM: Power Snatch 5-3-3-2-2-1-1-1, Snatch Grip Deadlifts 3 sets of 5 @ 110% Snatch 1 Rep max

PM: Run 400m, rest 3 minutes, 3 rounds, max effort, then 5 sets of GHD sit-ups

Wednesday: Goat and Active Recovery (Follow directions from last week)

Thursday:

AM: Front Squat 3-3-3, Shoulder Press 5-5-5, Deadlift 3-3-2-2-1-1-1

PM: 5 rounds for time: 12 C2B Pull-ups and 25 Push-ups

Friday:

Make-up lift day (Get in whatever lift you missed from Mon, Tue, or Thurs), rest 10 minutes, then 3 rounds of 400m run, 15 Thrusters @ 135#, 30 (15 EACH hand) KB Snatches @ 16-32 kg (relatively heavy on both movements)

January 9th and 10th, 2010: REST WEEKEND!!!

Sorry my post is late. I started a new job, was doing all things Delta 5 Fitness related yesterday and today, and my Jeep decided to blow a hose this morning!

I planned you all to have a nice relaxing weekend. Do whatever, just stay away from the gym! Read up on Paleo, read my rest day article, and spend some time with the family!

Suck it in, don't do too much if you decide to workout, because Monday and Tuesday are guaranteed to be TOUGH!

January 8th, 2010: MORE ACTIVE REST

ACTIVE RECOVERY INSTRUCTIONS:

If you know your inflexibility is limiting you, stretch it.

If you feel like you got run over by a train, foam roll it.

If you feel your creaky old injury, ice it.

If you feel none of these things, go for a leisurely row/jog/bike ride.

If you're not sore, WORK HARDER! :)

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ONE WEEK of 2010 down. Did you spend it wisely? How's your nutrition shaping up? 

Post thoughts.

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Rest Day Article: 

Newest Research on Why You Should Avoid SOY, Sally Fallon and Mary Enig, PhD

http://www.mercola.com/article/soy/avoid_soy.htm

Post thoughts and criticisms.

January 7th, 2010: Gut it out!

Power Snatch 5 sets of 3 @ 60-65% 1 rep max, FAST and AGRESSIVE

Overhead Squat 5-5-3-3-2-2-2, GO HEAVY!

Then:

Three rounds, untimed:

Max reps Push-ups (chest to deck each rep!)

Max reps Ring rows (rings touch the chest each rep!)

Rest as needed for an all-out effort on each set.

3+ hours after (Sectionals stamina training):

3 rounds:

Run 1 mile, 80% intensity

rest 5 minutes

January 6th, 2010

Warm up for 10 minutes, your choice of warmup.

Burgener warm-up

Clean and Jerk 5 sets of 3, 60% of 1 rep max, working on technique

METCON: 

3 rounds for time:

12 Chest to bar Pull-ups

12 Burpees

12 KB Swings, heavy

Jan 5th, 2010: Strength and Sprints

Warm-up: 5 minutes of monostructural cardio

5 minutes of dynamic ROM stretches

WORKOUT:

Back Squat 5-5-5 (as heavy as possible)

Shoulder Press 5-5-5 (as heavy as possible)

Deadlift 3 sets of 5 @ 70% of your 1 rep max (Treat each rep as a single)

METCON (3+ hours after the strength workout): Run 400 meters, rest 3 minutes, repeat 4 times.

January 4th, 2010: Goat and Active Recovery Day

Warm-up should be very light! Break a sweat and do some dynamic stretches.

Then, use 20-30 minutes to work on what you suck at today, otherwise known as your "Goat". It can be a skill you need practice with or a feat you want to accomplish. You know what you need to work on, so ATTACK IT. This should be skills-oriented. Examples:

Pose Running, Snatch, Double-unders, Butterfly Pull-ups, Muscle-ups, Handstands.

These activities should not tax your endocrine system too much. If you feel like you're tearing into your recover/reserves, either change what you're doing or stop completely. This is a rest day after all!

Then spend 20 minutes foam rolling, stretching, and/or get a deep tissue massage. Finish off with a contrast bath/shower. Alternate 30 seconds of hot and cold water for 5 minutes, as hot as you can stand and as cold as the water goes.

Those not following my sectional programming, let us know how your WOD goes!

January 1st, 2nd, and 3rd, 2010: Benchmarks

Complete the following benchmarks within the next 3 days:

1 rep max Back Squat (Hip crease below kneecap)

1 rep max Deadlift (Full hip AND knee extension at the top!)

1 rep max Clean and Jerk (Power Clean, full Clean, Split Clean, Split Jerk, Push Jerk all acceptable! No pressouts!)

1 rep max Snatch (Power Snatch, full Snatch, and Split Snatch all acceptable! No pressouts!)

3 Rounds for time:

 * 5 Muscle-ups

 * 10 Handstand Push-ups

 * 15 Overhead Squats (65# for Women, 95# for guys)

and finally, The Avalanche (Run/Row WOD from the last post)

These are listed in order of importance (in my opinion) for the CrossFit Games prep. The numbers you derive from these 1 rep maxes will be what you determine other workout weight and rep schemes with. Therefore it is VERY important that you are not only giving it your all, but you are also doing a full range of motion and being very honest with yourself with each exercise!

I would suggest doing the Snatch and Clean & Jerk today, the Back Squat and Deadlift tomorrow (you may add in a Shoulder Press/Bench Press 1 rep max if you fancy a "Total"), and the MU/HSPU/OHS WOD on Sunday the 3rd, with the Avalanche being somewhere on the first 2 days at least 3 hours after your other work. If you have any questions, PLEASE ASK ME!

Post results! HAPPY NEW YEAR!

Dec. 30th - 31st, 2009: PR on a workout, and post your 2009/2010 Goals

 

Pictured: Cookie and Pony @ the 2009 CF Games!

WORKOUT FOR DEC 31st:

Choose one of your PRs, AND DESTROY IT! Post PR chosen, old PR and result of your PR attempt.

Break out your goals you've posted in 2009.

Did you reach your goals? Exceed them? Fall short?

Develop your goals for 2010.

Post your answers to the comments!

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I know some of your goals already:

SECTIONALS:

XTina - Midwestern Sectional: February 12-13-14, North Central Regional: April 30th - May 2

Playoff Beard - NorCal Sectional Judge, CA/AZ Regional Judge, CF Games Judge

Corey - NorCal Sectional: March 27-28, SouthWest Regional: May 8-9

Gene - San Diego/Arizona Sectional: March 27 - 28, SouthWest Regional: May 8-9

J9 - New York / New Jersey Sectional: March 27-28, NorthEast Regional: May 22-23

Pokey - ???

Goat - ???

Pony - ???

Eric Gohl - ???