Thursday August 20th

There is Midday 3.0 from 10:30-12:30pm

WOD:
5 rounds for time of:
7 Squat Cleans (155/105)
14 KB Swings (1.5/1 pd)
TC: 20 minutes

* Pack
4-5 rounds
7 Squat Cleans (135/95)
14 KB Swings (Scale as needed)
* Pup
3-4 rounds
7 Power Cleans (95-115/55-75)
14 KB Swings (Scale as needed)

Strength

L1: Warm up with class
A. Front Squat
Set 1 x 3 reps @ 6 RPE
Set 2 x 3 reps @ 6 RPE
Set 3 x 3 reps @ 7 RPE
Set 4 x 3 reps @ 7 RPE
Set 5 x 3 reps @ 8 RPE

B. 4 rounds for time of:
7 Power Clean (135/95)
14 KB Swings (1.5/1 pd)

L2: Self led warm up.
A. 3 sets of: @ 70% of 1RM Front Squat
Front Squat Clusters x 3.3
Rest 2 minutes between sets

* Cluters = Perform 3 reps, rack the bar and rest 10-15s
then peform 3 more reps for a total of 6 reps.
B. 3 sets of:
15-30 second (R) Side Plank (Forearm)
30-45 second Plank Hold (Prone)
15- 30 second (L) Side Plank (Forearm)
Rest 1 minute

L3: Self led warm up
A. 3 sets of: @ 70% of 1RM Front Squat
Front Squat Clusters x 3.3.3
Rest 2 minutes between sets

* Cluters = Perform 3 reps, rack the bar and rest 10-15s
then peform 3 more reps, rack it and repeat for a total
of 9 reps.
B. 3 sets of:
30 second (R) Side Plank (Forearm)
60 second Plank Hold (Prone)
30 second (L) Side Plank (Forearm)
Rest 1 minute

2-A-DAY

5 rounds for time of:
5 Power Cleans (205/145)
10 KB Swings (2/1.5 pd)

L2:
5 Power Cleans (185/135)
10 KB Swings (1.5/1 pd)

Wednesday August 19th

There is Midday 3.0 from 10:30-12:30pm

WOD:
Option 1
In Teams of 2, Each complete 2 rounds of:
A: 500m Row or 400m run
B: AMRAP OH Squats (155/105)
* Partner “A” rows or runs while partner “B” performs OH, then Switch = 1 round.
* Score is total OH Squats combined
* Only 1 bar between you and your parenter, may change loads.
* Both partners must do the same run or row.

* Pack & Pup – Scale OH Squat as needed.

Option 2
4 rounds of:
500m row
10 OH Squats (155/105)
* Pack & Pup – Scale OH Squat as needed.

Strength

L1: Warm up with Class
A. 4 sets of:
2 Pos Sq Clean (ATK + FL) @ 7 RPE of all sets
B. 3 rounds
400m run
10 OH Squats (95/65)

L2: Self led warm up.
A. 4 sets of: @ 70% of 1RM Sq. Clean
2 Pos Sq Clean (ATK + FL) x 2 + Split Jerk
B. EMOM x 10 minutes
Min 1: 3 Kipping Pull Ups + 3 CTB Pull Ups
Min 2: 40 Dbl-Unders
C. 3 sets of:
5 Strict TTB + 5 Kipping TTB
30s Hollow Rock Hold + 10 Hollow Rocks
Rest 60-90 seconds

L3: Self led warm up.
A. 5 sets of: @ 70% of 1RM Sq. Clean
2 Pos Sq Clean (ATK + FL) x 2 + Push Jerk + Split Jerk x 2
B. EMOM x 10 minutes
Min 1: 3 Butterfly Pull Ups + 5 CTB Pull ups (Unbroken)
Min 2: 50 Dbl-Unders
C. 3 sets of:
5-10 Unbroken TTB (Strict if you can)
15-30 second L-Sit (Unbroken)
Rest 60-90 seconds

2-A-DAY

4 rounds for time of:
400m run
5 Burpees Over the Bar
10 OH Squats (155/105)
5 Burpees Over the Bar

L2: OH Squats (135/95)

Tuesday August 18th

There is Midday 3.0 from 11:30-12:30pm

WOD:
Snatch x 1-1-1-1-1-1-1

Tech Portion:
A. 2 sets of:
3-Pos Snatch (HH+ATK+FL) x 2 @ 40-50%
B. 2 sets of:
2-Pos Snatch (ATK+FL) x 2 @ 50-60%

Suggested weight increases
Set 1 x 1 rep @ 70%
Set 2 x 1 rep @ 75%
Set 3 x 1 rep @ 80%
Set 4 x 1 rep @ 85%
Set 5 x 1 rep @ 90%
Set 6 x 1 rep @ 90%
Set 7 x 1 rep @ 90 + %
* Pack – 7 sets x 1 rep 60-65-70-70-75-80-80+ % Effort
* Pups – 7 sets x 3 reps @ 50-60 % Effort

Strength

L1
Do the Class

L2: Self led warm up.
A. 4 sets of:
2-Pos Sq Snatch (ATK + FL) x 3 @ 70% of 1RM Sq. Snatch
B. EMOM x 10 minutes
Min 1 – Wall Facing HS Hold x 10-20 seconds
Min 2 – Seated DB Press x 6-8 reps (20-30% of 1RM Press)
C. Complete
30-50 Banded Tricep Push Downs
*Break as needed.

L3: Self led warm up
A. 5 sets of:
2-Pos Sq Snatch (ATK + FL) x 3 @ 70% of 1RM Sq. Snatch
B. EMOM x 12 minutes
Min 1 – Wall Facing HS Hold x 10-20 seconds
Min 2 – Strict HSPU x 3-5 (2-6″/0-4″ Deficit)
C. Complete
50-75 Banded Tricep Push Downs
*Break as needed

2-A-DAY

10 sets of:
200m Row @ High Effort
Rest 1 minute between sets

* Note total working time.

L2:
8 sets
200m Row @ High Effort
Rest 1 minute between sets

Sunday August 16th

WOD:
AMRAP in 40 minutes of:
800m Run
80 Squats
8 Muscle Ups

* Pack
AMRAP in 30 minutes of:
600-800m run
40-60 Squats
5 Muscle Ups or 10 CTB Pull Ups
* Pups
AMRAP in 20 minutes of:
400-600m run
20-40 Squats
10 Banded Pull Ups or 10 Ring Rows

Strength

L1: Class Warm Up
A. Back Squat
Set 1 x 3 reps @ 6 RPE
Set 2 x 3 reps @ 6 RPE
Set 3 x 3 reps @ 7 RPE
Set 4 x 3 reps @ 7 RPE
Set 5 x 3 reps @ 8 RPE
B. AMRAP in 15 minutes of:
800m run
40 Alt Walking Lunges
10 CTB Pull Ups

L2: Self led warm up
A. 3 sets of: @ 70% of 1RM Back Squat
Back Squat Clusters x 3.3
Rest 2 minutes between sets

* Cluters = Perform 3 reps, rack the bar and rest 10-15s
then peform 3 more reps for a total of 6 reps.
B. 3 sets of:
15-30 second (R) Side Plank
15-30 second (L) Side Plank
Rest 1 minute

L3: Self led warm up
A. 3 sets of: @ 70% of 1RM Back Squat
Back Squat Clusters x 3.3.3
Rest 2 minutes between sets

* Cluters = Perform 3 reps, rack the bar and rest 10-15s
then peform 3 more reps, rack it and repeat for a total
of 9 reps.
B. 3 sets of:
30 second (R) Side Plank (Left arm, extended Holding a 5lb Plate)
30 second (L) Side Plank (Right arm, extended Holding a 5lb Plate)
Rest 1 minute

2-A-DAY

For time:
800m Run
then into..
4 rounds of:
50 Dbl Unders
20 Alt Reverse Goblet Lunges (1.5/1 pd)
5 Muscle Ups
then into..
800m Run

L2
800m Run
then into..
3 rounds of:
40 Dbl Unders
20 Alt Reverse Goblet Lunges (Scale as needed)
5 Muscle Ups or 10 CTB Pull Ups
then into..
800m Run

Saturday August 15th

WOD:
5 rounds for time of:
15 Push Ups
50m run (25m O/B)
15 Push Ups
50m run (25m O/B)
Rest 1 minute

*Pack
4-5 rounds

10 Push Ups
50m run (25m O/B)
10 Push Ups
50m run (25m O/B)
Rest 1 minute
* Pups
3-4 rounds

10 Push Ups
50m run (25m O/B)
10 Push Ups
50m run (25m O/B)
Rest 1 minute

Strength

L1: Class Warm Up
A. 4 sets of:
2 Pos Power Clean (ATK + FL) @ 7 RPE of all sets
B. 4 rounds
10 Push Ups
50m run (25m O/B)
10 Push Ups
50m run (25m O/B)
Rest 1 minute

L2:Self led warm up
A. 4 sets of: @ 65% of 1RM Power Clean
2 Pos Power Clean (ATK + FL) x 2 + Split Jerk
B. EMOM x 10 minutes
Min 1 – 3-5 Strict Pronated Pull Ups
Min 2 – 30 second Ring Plank Hold
C. 3 sets of:
5 Strict TTB
10 V-Ups
15 Hollow Rocks
Rest 1 minute

L3: Self led warm up
A. 5 sets of: @ 65% of 1RM Power Clean
2 Pos Power Clean (ATK + FL) x 2 + Push Jerk + Split Jerk x 2
B. EMOM x 10 minutes
Min 1 – 5-7 Strict CTB Pull Ups
Min 2 – 30 second Ring Plank Hold
C. Complete:
20 Strict TTB
60 Hollow Rocks

2-A-DAY

#CDP with Tyson!

Friday August 14th

WOD:
Every 2 minutes for As Long As Possible:
0:00 to 2:00
2 Rope Climbs (15ft)
2 Front Squats (185/125)
2:00 to 4:00
2 Rope Climbs (15ft)
4 Front Squats (185/125)
4:00 to 6:00
2 Rope Climbs (15ft)
6 Front Squats (185/125)
Etc…

* Continue adding 2 reps for the Front Squat until you can no
longer complete the work in the 2 minute window.
*MUST HAVE shin protection for Rope Climbs.
*Pack – 1-2 Rope Climbs / Front Sq (135/95)
*Pup – 1 Rope Climb or 6 Rope Ring Row / Front Sq (95/65)

 

Strength:

L1
A. Warm up class.
B. 4 sets of:
2-Pos Power Snatch (ATK+FL) @ 7 RPE for all sets
C. 10 Minutes of the WOD
* 1-2 Rope Climbs / Front Sq. (135/95)

L2
A. Self led warm up.
B. 4 sets of:
2 Pos Power Snatch (ATK + FL) x 3 @ 65% of 1RM P.Snatch
C. EMOM x 10 minutes
Min 1 – 3-5 Strict HSPU
Min 2 – 10-25ft HS Walk
D. 3 Supersets of:
12 DB Hammer Curls
12 DB Tate Press
Rest 90 seconds

L3
A. Self led warm up.
B. 5 sets of:
2 Pos Power Snatch (ATK + FL) x 3 @ 65% of 1RM P.Snatch
C. EMOM x 12 minutes
Min 1 – 5-7 Strict HSPU
Min 2 – 25ft HS Walk
D. 4 Supersets of:
15 DB Hammer Curls
15 DB Tate Press
Rest 90 seconds
E. Complete
50 Unbroken empty BB curls (45/35)

2-A-Day

Every 2 minutes for As Long As Possible
0:00 to 2:00
1 Legless Rope Climb (Rogue Rope. Seated)
4 Front Squats (185/125)
2:00 to 4:00
1 Legless Rope Climb (Rogue Rope. Seated)
4 Front Squats (185/125)
4:00 to 6:00
1 Legless Rope Climb (Rogue Rope. Seated)
6 Front Squats (185/125)
Etc…

*L2: 1 Rope Climb (15′) / Front Sq (155/105)

Wednesday August 12, 2015

Wednesday August 12, 2015
WOD:
30-20-10
Thrusters 95/65
Chest-to-bar pull-ups
Strength:
a. Warm up with the class
b. Back Squat 5-5-5-5-5 RPE 7 on all sets
c. 20-10-5
Thrusters 95/65
Pull-ups
LEVEL 2
a. Self led warm up
b. Back Squat 65% x 5 x 4 sets
c. 4 rounds
15 ring dips
60s plank in the push up position
LEVEL 3
a. Self led warm up
b. Back Squat 65% x 5 x 5 sets
c. 5 rounds
15 ring dips
90s plank hold in the push-up position
2-A-Day
Same as WOD

Sunday August 2nd, 2015

Sunday August 2, 2015

ITEMS TO NOTE: Monday August 3rd GYM CLOSED!!
Wednesday August 5th REST DAY with REST DAY HOURS!

A new strength block will be starting on August the 6th following the August 5th rest day!

We have classes running as per usual on Sunday!
9am, 10:30am, (phase 3 11:30am-1:00pm), 1:00pm

WOD:
10 rounds
7 strict pulls
14 squats
21 back extensions
1 minute rest

How does Taranis Select Their Team?

Another CrossFit Games season is done and with it comes inevitable questions, comments and opinions. Some are positive and some … not so much.

In case you are wondering, I will shed some light on how we at CrossFit Taranis select our team. (We have used this process since 2010 and it has been relatively unchanged except for the addition of the Open and the survey that we have athletes fill out prior to the Open commencing)

The process begins during every day training sessions. Observations are made regarding athletes’ physical abilities as well as potential. As the CrossFit Games Open draws near we begin to encourage our entire membership to participate regardless of ability, as it is a great way to develop community! If there are athletes that have aspirations to go further in the competition (Regionals or Games) as either a team athlete or an individual athlete we have them fill out a short survey.

The survey looks like this:

Athlete Name:

  1. Are you registering for the CrossFit Games Open? YES or NO
  2. Please circle one to finish this statement: I hope to qualify and compete at Regionals as: A) An individual athlete; B) A team athlete; C) Neither, just doing for fun and experience.
  3. If you qualify as an individual athlete at Regionals and make the choice to compete at Regionals as an individual athlete but do not make it to the CrossFit Games, are you interested in being a consideration for a Games qualified team position? YES or NO
  4. Of the 2 teams we hope to qualify for the Regionals which one would be your first choice to be considered for? TARANIS or THUNDER
  5. Are you open to being placed on a team other than your first choice? YES or NO
  6. Each team has 8 athletes, 2 of those athletes are alternates and do not play on game day but are still considered team members and the same level of commitment is required of those athletes. Please answer the following based on this information:
  7. Are you comfortable being listed as an alternate on a team? YES or NO
  8. In the event that you might be listed as an alternate on Team Taranis but we could use you as a starter on Thunder, would you prefer to be on Thunder? YES or NO

Any other information that you would like to tell us:

Thanks very much for taking the time to do this!! The selection process is a big task of strategy and we approach this process the same way we do for game day decisions: MAKE THE BEST CHOICE FOR THE GOAL OF THE TEAM.

Once the survey is complete the head coach and the coaches of the Competitor Development Program review the survey forms and attempt to build 2 teams that will qualify for Regionals. One team is built with fewer athletes in an attempt to free up a variety of athletes all of whom help in qualifying the second team for Regionals. The aforementioned process takes usually 2 or 3 meetings and several discussions with athletes to clarify information on the form (survey above) and any questions the athletes may have.

Once the decisions are made, athletes are placed on the Open rosters and attempt to qualify for the Regional competition.

The second stage of building our team begins once the Open is complete. If we have qualified a team(s), we begin to select our Regional roster of 4 male and 4 female athletes. This selection is based on several factors: Physical health, Physical ability, Individual aspirations (going as an individual to Regionals or not), placing in the Open, and attitude and effort throughout the Open.

The selected roster of athletes will begin team practices. At the very first team practice it is laid out to the athletes on the team what the expectations are and we explain in detail that NO ATHLETE is guaranteed a spot on the Regional floor and even if the athlete makes the Regional floor, there is NO GUARNATEE that the athlete will be on a qualified Games team. We are very clear about this fact.

Prior to the Regional competition, the head coach has closed door private meetings with each athlete on the roster individually. These meetings are confidential and the athletes are encouraged to voice any comments or concerns with practices, coaching, attitudes, or clashing personalities. The coach will ask for feedback in these private meeting as to whom, in the interviewed athlete’s opinion, should be on the floor at Regionals.

The floor athletes are selected based on the following criteria: Physical health, Experience, Team cohesion, Physical abilities, Attitude and effort during practice, Team athlete feedback, Regional events released and performance in those events during practices.

The third stage of building a Games team only comes if we are lucky enough to qualify for the CrossFit Games. Discussions begin with the 4 male and 4 female athletes that were on the Regionals roster as to whether or not they wish to continue. Discussions also take place with any individual athletes that did not qualify for the CrossFit Games as an individual to determine whether or not they are still interested in competing on a qualified Games team. Usually at this point a new revised 4 male and 4 female athletes are submitted to CFHQ. Practices then begin with the new team of 8.

At the first practice it is outlined to the 8 athletes what is expected as well as the financial obligation required to go to the CF Games (without significant sponsorship it is very costly) All athletes are reminded that everyone is now placed on the bench and the process of selecting the Games floor athletes begins again. NO ATHLETE IS GUARANTEED A SPOT ON THE FIELD AT THE CF GAMES.

During the process of preparing for the CrossFit Games there are TWO private interviews with each athlete of the team. The first interview takes place after about 2 weeks post Regionals, and the second interview takes place 7-10 days prior to departure for California. Once again these meetings are confidential and the athletes are encouraged to voice any comments or concerns with practices, coaching, attitudes, or clashing personalities. The coach will ask for feedback in these private meetings as to whom, in the interviewed athlete’s opinion, should be on the floor at The CrossFit Games.

Selection of the 6 athletes that take the field at the CrossFit Games in Carson California is based on the following: Physical health, Experience, Team cohesion, Physical abilities, Attitude and effort during practice, Team athlete feedback, Mental toughness and durability, Games events released and performance in those events during practices.

Because of the delay in talking to all of the athletes and the limited amount of information released by CFHQ, the final roster decision can be very late in the season. We try to delay it as long as possible to make, what we feel, is the BEST decision for the team and the majority of the athletes on the team. We do not consider one person’s motivations or agenda above that of the many.

This is an extremely arduous and challenging endeavor for the both the athletes and the staff involved in preparing the athletes and keeping them healthy. Sometimes there are hours upon hours of deliberating all the facts and intangibles in fielding a strong and successful Games team. We pride ourselves on being transparent from the very beginning so that athletes can make their choices with eyes wide open. At the end of the day there are going to be disappointed athletes. Disappointing athletes is not something that is enjoyable for us at CF TARANIS and we do not take it lightly. While it may pale in comparison to playing at the Games, the alternates are always given jersey’s identifying them as team members. They are always given the option to be included in the team travel, accommodation and pre and post wod activities. Fundraising is shared with the alternates and in true sportsmanship, playing athletes have always shared their Games swag with Team Alternates. We are a Team of 8 with 6 playing on game day. That is sport.

This is our system.  We stand by it, rooted in truth and very transparent.