DAY 1: & Weekly Training Template for the Open

DAY 1: & Weekly Training Template for the Open

Pyscho Cindi is ready..

Day is finally here of the 25 Day challenge is here upon us and people are excited already posting away photos of meals and asking questions about what to eat. Keep em coming and keep up the motivation and enthusiasm. Remember you’re not doing it alone, take it one day at a time one meal selection at a time.

If you can try to cook a bunch of food all at once so you can have meals already good to go for a few days in advance. Don’t starve yourself! Eat as much good quality foods as you like. Don’t forget to sign your name up on the board today if you’re participating in the challenge. Also, at a minimum take the cell phone pic of yourself in your skivies, weigh yourself, and record/remember your score from today’s workouts. Then we will retest and measure again on 16MAR12 (Day 25).

be accountable to your team and most importantly yourself

Last night during Sunday Squat day we talked somewhat about workout scheduling for the Crossfit Games Open workouts (you still have time to register!). So for those on team PSKC that didn’t hear I’ll recap our weekly schedule during the Games.

Note: this is what I’m doing and recommend for you guys. I know not everyone can make every Saturday for the filming of the workout, no problem. If you can’t it’s your responsibility to ensure you get your workout recorded another day before or after class. Remember if you miss a workout, you’re out of the competition.

Also, each person is different in the amount of work they can handle. Keep in my mind the Open is 5 weeks long! So you’ll have to plan for the long haul, not just each week. So remember to REST throughout the week.

Also, each person is different so if you need to sub out something different during a regular class workout that’s perfectly cool too. This schedule plans for Saturdays as game day and I want you to be as fresh, rested, and ready to attack that workout on Saturday then be ready to do it all again the previous week.

SUNDAY:
5/3/1 SQUAT DAY
MONDAY:
*REGULAR CLASS WORKOUT
TUESDAY:
*REGULAR CLASS WORKOUT
WEDNESDAY:
*REGULAR CLASS WORKOUT
OR WORK SKILL FOR UPCOMING OPEN WORKOUT WITH LIGHT BODYWEIGHT METCON FINISHER
THURSDAY:
5/3/1 DEADLIFT
FRIDAY:
REST
SATURDAY:
GAME DAY (FILMING OF OPEN WORKOUT)

*Monday, Tuesday, and Wednesday regular class workouts. Depending on how you feel you will need to take a rest day during one of those days. Or you could come in and solely put in some mobility and skill work during one of those days.

* 5/3/1 Days – one those days you LIFT only. No workouts before hand, especially 1-2 hours beforehand. If you feel you need to get in a finisher, hit the Prowler/Butcher or a bodyweight/KB finisher AFTER your lifting is in. Be fresh for your lifting and Open workout days.

*everyday try to collect 20 minutes throughout the day of mobility work. See www.mobilitywod.com for ideas.

Like I said, every person is different and want to do more or less work depending on you feel. Just keep in mind you need to tailor your weekly schedule to allow you to be at your best whenever you film your open workout.

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