Goal: Win the Crossfit Games in 2010:
Plan: Program workouts with a specific build to the games:
Foundation= (period of non specific workouts to build general base fitness)
Length = 8 Weeks: 5-7 training sessions a week.
2 Strength
2 Power endurance ( cross-fit type workout)
1 Power
1 Endurance
Strength = (focusing on the compound lifts to build strength)
Length = 4 weeks
2 -3 core workouts
2 training session in the continuum of fitness.
Power =(generating power : strength + speed )
Length = 4 weeks
2 -3 core workouts
2 training session in the other continuum of fitness.
Power Endurance : ( Power + time )
3-4 workout
1 in other fitness continuum
Test = Jones Crawl = 5:13
Fran
155# clean and Jerk 30 reps for time
Expecting sub- five min time in Jones Crawl
Use result to plan next testing phase ..
