Fittest Addiction

F.Y.F. Training Wednesday September 30, 2015 FYF PRO: TRAINING PHASE 2, WEEK 5 OF 7, DAY 3 AM Session Air Bike; 33 x 0:30@90% (Aerobic) + 0:30 Rest Resting 2:00 bt the 11/12 and bt 22/23 *Note Calories/Set PM Session Weightlifting A) RDL; 5x5 @ MTR *As heavy as possible while maintaining proper positions B) Glute Ham Raises; 4 x 6-8 *Modify with weight or assistance as needed C) Bulgarian Split Squats w/ KB in Front Rack; 3x10 Gymnastics A) Snatch Grip, OH Walk; 5x25ft @ 100% of Snatch Max B) HS Walk + Kipping HSPU; 6x32ft+70% ME Effort *HS Walk into Wall, immediately into HSPU *Use % based off best effort from last weeks test C) DB Front Raises; 75 reps Conditioning 2 Full Sets of AMRAP 1:30 200m Run + ME T2B + 1:30 Rest + AMRAP 1:30 200m Run + ME CTB Pull-ups + 1:30 Rest AMRAP 1:30 200m Run + ME Bar MU's + 3:00 Rest Accessories A1) SA KB Snatch; x3/side HEAVY A2) Single Leg, Eccentric Step Downs; x6/side HEAVY x4 sets ________________________________________ FYF DEVELOPMENT: TRAINING PHASE 2, WEEK 5 OF 7, DAY 3 AM Session Air Bike: 20 x 0:30@90% (Aerobic) + 0:30 Rest Resting 2:00 Between the 10th & 11th *Report Calories/ Set* PM Session Weightlifting A) RDL; 3x5 @ MTR *as heavy as possible while maintaining proper positions B) Bulgarian Split Squats w kb in front rack; 3x10 Gymnastics A) Snatch Grip, OH Walk; 3x25ft @MTR B) Handstand Hold + HSPU Negative; 4x 0:03+1x4 *Lower to mat as slow as possible Conditioning 2 Full Sets of AMRAP 1:30 200m Run + ME V-Ups + 1:30 Rest + AMRAP 1:30 200m Run + ME Ring Rows + 1:30 Rest + AMRAP 1:30 200m Run + ME Push Ups + 3:00 Rest Accessories A1) SA KB Snatch x3/side HEAVY A2) SL-Squat to Box; x10/side x6 sets #FYF #TeamFYF #FYFTraining

F.Y.F. Training Monday September 27, 2015 FYF PRO: TRAINING PHASE 2, WEEK 5 OF 7, DAY 1 AM Session @ Z1 Pace 12:00 Air Bike @ Low RPM 30 Deadbugs 20 TGU's (10/Side) 30 Deadbugs 1 Mile Easy Tempo Run PM Session Weightlifting A) Back Squat; 5x3 @ MTR *Think of this as a maximum effort for this session with NO misses! B) Front Squat; 4x6 @ 70-75% *Keep rest to 2:00 between sets Gymnastics A) Strict Muscle Up; 4x2 *Pause at bottom of dip on second MU and pause for :05 in your hollow bodied position *Change volume or reps of the MU's to accommodate for the pause in transition *Goal is to develop bottom position under stress/fatigue B1) Air Assault; 15 Calories at ME, rest 1:00 B2) Kipping Muscle Up; ME, UB, rest 3:00 x4 *SKIN RIPS UNACCEPTABLE TODAY! *USE A RESPONSBILE, FINGER GRIP, NOT OVERHAND GRIP! Conditioning Air Bike; 4x Every 4:00, 0:35@90% Effort *Remainder of time on bike, Low RPM/Slow Spin Accessories A1) Palms up, straight arm, small arm circles x20 A2) Lateral step ups (hold KB at chest) x10/side MTR x4 sets ____________________________________ FYF DEVELOPMENT: TRAINING PHASE 2, WEEK 5 OF 7, DAY 1 AM Session @Z1 10:00 Air Bike @ Low RPM 30 Deadbugs 20 TGU's (10/Side) 1 Mile Easy Tempo Run PM Session Weightlifting A) Back Squat; 5x3 @ MTR *Think of this as a maximum effort for this session with NO misses! B) Front Squat; 3x6 @ 70-75% *Keep rest to 2:00 between sets Gymnastics A) Strict Pull Up; 4x3-6 *Band assisted if necessary, @3222 tempo *If using a band, aim for using one wit less resistance than week 2 B1) Air Assault; 10 Calories at ME, rest 1:00 B2) Kipping Pull Up; ME, UB B3) Hollow Hold; ME; Rest 3:00 x4 *Ring Row if unable to perform kipping pull ups Conditioning Air Bike; 4x Every 4:00, 0:25@90% Effort Accessories A1) Palms up, straight arm, small arm circles x20 A2) Lateral step ups (hold KB at chest) x10/side MTR x4 sets #FYF #TeamFYF #TeamFYF (at Pensacola, Florida)

#Repost @beachbrawl ・・・ #CrossFitGames athlete @travis29140 finishing up ALL the #MUSCLEUPS #BeachBrawl #CrossFit Photo: @oxudumedia (at Pensacola Beach Brawl)

#Repost @purestrength_co ・・・ @cobyanderson finishing HANG ON with the best time in the Elite Men division. #TeamPureStrength #BeachBrawl Photo: @oxudumedia Event: @beachbrawl (at Pensacola Beach Brawl)

Amazing lift by our good friend Jacob (@rabbitlifts) this dude is a complete badass. Event: BarSlam Festival Athlete: @rabbitlifts (at Pensacola Beach Brawl)

F.Y.F. Training Saturday September 26, 2015 FYF PRO: TRAINING PHASE 2, WEEK 4 OF 7, DAY 6 Weightlifting A) Front Squat 6x4 @ MTR * try to increase weights from week 2 B) Back Squat 4x8 @ 65% of max Back Squat *Keep rest ~ 1 min * Do Not go to failure Testing: Retest for 60:00 Row for Calories *Report Cal/Hr (Threshold) Mobility A) chest opener stretch (bent elbow) 4x :45/side B1) straddle stretch (legs split wide, arms reach forward) :45 B2) lower back stretch (supine with legs folded overhead) :45 x4 sets _______________________________________ FYF DEVELOPMENT: TRAINING PHASE 2, WEEK 4 OF 7, DAY 6 Weightlifting A) Front Squat; 6x3 @ MTR *Increase weights from week 1 B) Back Squat; 3x6 @ 60% of max Back Squat *Keep rest ~ 1 min *Do Not go to failure Testing: Retest for 30:00 Row for Calories *Report Cal/Hr (Threshold) Conditioning 1 Rope Climb 20 Wall Balls 4 Laying to Standing Rope Climbs 20 Wall Balls 1 Rope Climbs 20 Wall Balls 4 Laying to Standing Rope Climbs 20 Wall Balls 1 Rope Climb *If unable to perform rope climb, do 2x Laying to stnading rope climbs Mobility A) chest opener stretch (bent elbow) 4x :30/side B1) straddle stretch (legs split wide, arms reach forward) :30 B2) lower back stretch (supine with legs folded overhead) :30 x4 sets #FYF #TeamFYF #FYFTraining

#OxuduMedia @beachbrawl ・・・ @cobyanderson during the last leg of the #Triathlon #BeachBrawl #CrossFit Photo: @oxudumedia (at Pensacola Beach Brawl)

#Repost @beachbrawl ・・・ T R I A T H L O N #BeachBrawl #CrossFit Athlete: @luluskie Photo: @oxudumedia (at Pensacola Beach Brawl)

3RM Squat Clean at 200 for @bro_wland #Repost @bro_wland ・・・ So many times during training I've had the thought why am I doing this? What is the point? THIS is why! Moments like this. Where all that hard work just comes together. Just wanted to share this awesome PR ! 200# 3RM CLEAN! Couldn't even come close to this a few weeks ago. All thanks to these badass peeps pushing me every day @fyf_training @dannyxsoul | #FYFtraining #FYF #crossfit #fitmom

F.Y.F. Training Friday September 25, 2015 FYF PRO: TRAINING PHASE 2, WEEK 4 OF 7, DAY 5 AM Session Run; 8x400m, on 1:1 (W:R) PM Session Weightlifting A) Snatch Balance; 2x2@70% 1x2@75% 2x2@80% 3x1@85% B) Clean + Jerk; 2x2@75% 1x2@80% 2x1@85% 2x1@88% C) Clean + Jerk; EMOMx3:00 x1@80% 3:00 Rest EMOMx3:00 x1@85% Battery A) 2:00 ME Snatch at BW 6:00 Rest B) 2:00 ME Calories on Assault Bike 8:00 Rest C) 3x Snatch at .75 BW 8 Burpee Box Jump Over *Snatch Reps = same result from Test *If you complete 8 reps, you perform 8 Snatches in C) at .75 BW 6:00 Rest D) 2:00 ME Calories on Assault Bike Conditioning 50 Burpees For Time Accessories A) Reverse Hyper 3x15 B) OH Reverse Lunge 3x8/leg (alternating) MTR _______________________________________ FYF DEVELOPMENT: TRAINING PHASE 2, WEEK 4 OF 7, DAY 5 AM Session Run; 8x400m, on 1:1 (W:R) PM Session Weightlifting A) Snatch Balance; 2@65%, 2@70%, 2@75%, 3x1@80% B) Clean + Jerk; 2@70%, 2@75%, 2@80% 2x1@85% Battery A) 2:00 ME Snatch at 80% 1RM 6:00 Rest B) 2:00 ME Calories on Assault Bike 8:00 Rest C) 3x Snatch at 65% 8 Burpee Box Jump Over *Snatch Reps = same result from Test A *If you complete 6 reps in A, you perform 6 Snatches in C at .75 BW 6:00 Rest D) 2:00 ME Calories on Assault Bike Accessories A) GHD Sit Up; 3x10-15 B) KB Front Rack Lunge 3x8/leg (alternating) #FYF #TeamFyF #FYFTraining Photo Cred: @oxudumedia (at Pensacola Beach, Florida)

Someone who is busier than you is working out right now. #DontGiveUp How's testing treating everyone doing the new FYF Cycle ? #TeamFYF #FYF #FYFTraining

F.Y.F. Training Monday June 22 FYF PRO: TESTING WEEK 1 of 2, DAY 1 AM Session 30:00 Jog (straight out of bed, fasted) _____ PM Session Weightlifting A) Snatch; 2x2@60%, 2x2@70%, 2@75%, 2@80%, 1@85%, 1@90%, 3 attempts at heavy single + Full Recovery + B) Front Squat; 2x2@60%, 2x2@70%, 2@75%, 2@80%, 1@85%, 1@90%, 3 attempts at heavy single Gymnastics A) Dip; 1RM Test + Full Recovery + B) 75 Toes To Bar FT Accessory A) GHR; 4x8-10 @40X1 (starting from the top) B) GHD SL Hip Extension; 4x10 / Leg @2021 C) GHD Back Extension; 4x12-15 @2021 #FYF #TeamFYF #FYFTraining Photo by: @qm_photos (at www.FYFTraining.com)

Day one done looking forward to day ✌🏽️ . #Repost @miaclassic ・・・ Talayna Fortunato (@talaynaf) power-cleaning her way into 1st place in the Masters 69kg division. She finished 5/6 with 75kg/165lb in the #Snatch and a 94kg/207lb #C&J. #MIAclassic @reebok Photo: @oxudumedia

F.Y.F. Training Tuesday June 16 Plyo A) Squat Jump; 2x6; Rest 0:30 between sets B) Tuck Jump; 2x6; Rest 0:30 between sets C) Transverse Box Jump; 6x2/direction; Rest 1:00 between sets *https://www.youtube.com/watch?v=u-C6Z86gBsY Build A) Bench Press; 5@50%, 2x5@60%, 2x5@70%; Rest 2:00 between sets B1) Pull Ups; x6-12 B2) Dips; x6-12 x3 Sets; Rest 1:00-2:00 between sets Conditioning A) Air Bike 10:00 @Warm Up Pace B) 10x10 Hard Cal+1:00 Rest Accessory A1) Side Plank Powell Raise; x15/Side; Rest 0:30 A2) Russian Twist x30 (Slow); Rest 0:30 x2 Sets A1-A2 B1) Banded Straight Arm Lat Pull Down; x15; Rest 0:145 B2) Alt. Bicep Curls; x20; Rest 1:00 x2 Sets #FYF #TeamFYF #FYFTraining (at www.FYFTraining.com)

F.Y.F. Training Wednesday June 10 Gymnastics A1) Couch Stretch; 0:20/Leg A2) L-Sit; 0:10-0:20; Rest 0:30 x4 Sets Weightlifting Hang (Below Knee) Snatch High Pull+Hang (Below Knee) Muscle Snatch; 2x1+2@45%, 1+2@50%, 1+2@55%, 2x1+2@60% *% based on Snatch 1RM Build A) Deadlift; 5@75%, 3@85%, 1+@95%, 3@85%, 5+@75%; Rest 2:00-4:00 B) SL-RDL; 4x4/Leg; Hold DB or KB in hand opposite of working leg (HEAVIER THAN LAST WEEK) 4x (NOT FOR TIME) Conditioning 10 OH Walking Lunges (115/85) 50m Farmers Carry (70-80/50-60) Rest 1:1 Accessory A) Reverse Hyper; 2x20 (1/2 Back Squat 1RM); Rest 1:00 B) Anti-Rotation Lunge; 3x10/Leg; Rest 0:30 C) Banded (or Cable) Trunk Rotation; 2x15/Side; Rest 0:30 #TeamFYF #FYFTraining #FYF (at www.FYFTraining.com)

Put all excuses aside and remember this: YOU are capable. Athletes: @LaurenFisher Event: @thewodapalooza

F.Y.F. Training Thursday June 4 Plyo A) Squat Jump; 3x2 B) Tuck Jump; 3x2 C) Box Jumps; 5 Attempts at Max Height Build A) Paused Back Squat; 6x3@75-85% Conditioning A) Row 3:00 @Warm Up Pace B) 2x250m; Rest 1:2 (Work:Rest) C) 2x500m; Rest 1:1 D) 1000m Time Trial Accessory A1) GHD 1/2 Situp+Full Sit Up; x10+20 A2) GHD Russian Twist; x30 x2 Sets #FYF #TeamFYF #FYFTraining (at www.FYFTraining.com)