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Goalis to do as well as possible at the CrossFit Southeast Regionals, mid-June 2011.

Descriptions1. High Intensit Continuous !raining "HIC!# $ %one using the ropes, &rowler, or

possibl the e'er(ise bi)e. *eep heart rate below anaerobi( threshold "1+2#and moe at a high resistan(e with a low reuen( o moement or 10m,

(ontinuousl. Rest 10m and repeat. %o onl one interal the /rst wee) ortwo. I haent done these beore, but Im planning to load up ust 10)g tostart with on the &rowler, and to slowlytrudge through as long as possible.Ill add weight as I (an. Im guessing I wont be able to add an weight the/rst ew wee)s. For the ropes, Ill perorm arious drills until I no longer (an,and then Ill swit(h to others. nd Ill moe as slowl as possible.

2. 3'plosie Repeats $ &erorm e'plosie reps o the pres(ribed moement or10-20s "stop when ou (an no longer be at least a little e'plosie#. Rest 10-40s. Repeat 5-+ rounds.

6. (ouple times I sa lternate. 7ee) 1 I do 3'er(ise 1 onl8 7ee) 2 I do3'er(ise 2 onl

5. naerobi( !hreshold 9et(on $ 7hile tring to wor) at a slow, stead pa(e,

perorm as man rounds "or partials# as possible in 20m o:i. &rowler &ush, 1 bas)etball (ourt "the longer wa#, 20)g addedii. 14 push-upsiii. 14 suatsi. 24 %ouble ;nders. &rowler &ush, 1 bas)etball (ourt

i. 12 &ull-upsii. 10

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I# 6 wee)s doing a lot o CrossFit-spe(i/( moements and met(ons "andotherwise (on(urrent periodiation#.

J# 2 wee) taper beore the eent "i I hae e'tra time I will do (on(urrentperiodiation#.

So, I will pea) in 61-65 wee)s "about 9ar(h 12 to pril 5# i things go

a((ording to plan.

!hroughout, I will tr to do "ust# enough wor) to maintain what I am not

o(using on with a (ouple e'(eptions. Suats, Jer)s, Handstand &ush-ups,and erhead &ress are espe(iall bad or me, so I will be wor)ing on themthroughout. I will also put some emphasis on mus(le-enduran(e throughout,as I dont thin) its ideal to gie mus(le-enduran(e its own ((le.

Respiratory and Muscle Endurance Microcycle

Monday1. Clean Jer) $ dd 2.4)g to the 6'6 ea(h wee). dd some weight and do

another set o Cleans.2. 3'plosie-Repeats

a. &ush-upsb. &ull-ups "Close grip, palms a(ing me, (hest-to-bar, no )ip#(. Jump Suats

6. HIC! $ &rowler > Ropes "lternate#

Tuesday

Run 54-@0 minutes (ontinuous "tr to /nd hills#

Wednesday1. Split Snat(h $ 6-6-6-1-1

2. 9us(le Snat(h $ 1-6 sets8 no more than 1-2 warm-ups6. Sumo %Con %< "alternate# $ 4-4-4-4 "wor) up to a hea set o 4, withnegaties#

5. Den(h $ 1'4, 1'104. Rows or &ull-ups $ 6'4

Thursday$

Row ?0-120 minutes (ontinuous "Resistan(e at 10# or Run 54-@0m(ontinuous "tr to /nd hills#

Friday1. &ause

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Couple theories behind this

&eriodiation>9aintenan(e $ !he theor is that ou (an maintain an abilit

"i.e. deadlit strength# with 1>6 the wor) it ta)es to build it. So, I ta)e ao(us or a ew wee)s, wor) on it while maintaining eerthing else, andthen swit(h.

=eneral to Spe(i/( $ ou need to be read or about 60 or so diAerentmoements in a CrossFit (ompetition "and 2 or 6 moements will probablbe weird stuA oue neer done beore#. So, the goal is to wor) on thegeneral mus(les with moements that hit a lot o mus(les, and then as(ompetition draws (loser, drill the spe(i/( moements.

I o(us a lot on peripheral adaptations. So I up the resistan(e on the

Rower, I see) out hills, and I tr to drill lots o HIC! and e'plosie-repeats.!he ropes hit upper bod pulling mus(les, shoulders, legs, and to a lessere'tent the lower ba(). !he &rowler hits the legs and the shoulders.

Concerns

HIC! on the Ropes $ I (ant imagine I will be able to wor) 10 minutes

(ontinuousl on the Ropes. s su(h, Ill be letting some mus(les restwhen I swit(h moements. I (ant thin) o a better wa to reall drill mba() and shoulder mus(les, though.

I (ant thin) o a great wa to )eep m mus(les resh or the strength lits.

s it stands, m shoulders are going to be sore rom Den(hing when I doerhead &ress. 9 lower ba() is going to be a little atigued rom theRopes when I suat on Frida. n 9onda Ill be doing CJ ater rowing or1-2 hours. Im used to doing ull bod wor)outs, and I re(oer er well,but neer being resh ma)es things tougher.

Im not positie I (an handle doing %eadlits eer wee), een i I

alternate between Conentional and Sumo. Dut, I might be able to.9abe I should drop the bar and not do KegatiesL 7ill that ma)e it

harder to maintain m strengthL