On a side note,  I want to meet with all the athletes that are still interested in competing.  We will start meeting and training together more often in December, so I would like you to send me an email and let me know your availibility this weekend.  Thanks.

If I don't here from you by Friday, 10pm,  I will assume you are not competing.

1 RM

deadlifts, back squat, front squat shoulder press

1 RM

clean 

jerk

snatch

If you can't make it at that time, I will be at the gym until  8pm. 

Keep following Soco's programming this week.  There are no extra assignments.

Since we are doing weightlifting this week in the gym, we are going to follow that programming.  Please remember to record your efforts on your logs.  

I WOULD LIKE TO MEET THIS SATURDAY AT 8:30AM.  Let me know if that works for you via email (nikilamonica@gmail.com).  Yes I know that's early but we are going to do a wod and some skill work... and I want to make sure we are out of there by 10am (before class).

Run 5k

tabata pull ups, push ups, sit ups, squats ( These don't have to be done all at once.)

handstands push ups,5 x 5  - or handstand holds for 1 minute x 5

muscle ups, 5 x 5     -     or close grip pull ups to the chest and ring dips to the armpits

max double unders, 3x

Get control and Get back on that wagon.   Enough ranting - here are this weeks elements.

weightlifting 3 x 5 @ 75-85%

back squat, deadlift, front squat, shoulder press

skills: As Fast As You Can

5 rounds of cindy: 5 chest to bar pull ups, 10 push ups, 15 squats

1 round of helen:  400 meter run, 21 kettlebell swings, 12 ctb pull ups

30 deadlifts 124/85kg 

3 x 45 seconds on/ 15 seconds rest

burpees

wall balls

toe to bar

box jumps

max double unders, handstand push ups or holds

start working on pistols at least 5 reps/ leg

If you have not submitted your logs, do so today!  There is also a physical location for your log submission on top of the perfect food bar frig.

weightlifting:  3 x 3 @ 80-90%

back squat, deadlift, front squat, shoulder press

 skills:  rest between sets as needed  (1 -3 minutes)

pull ups, 3 x 20/15

handstand holds alternate your balance between left arm and right arm, 3 x 10

ring dips, 3 x 15/10

max double unders, 3x

rope climb, 3x

3 x 30 seconds on/ 30 seconds off

jumping lunges switching legs

burpees

thurustes 50/40kg

toes to bar

dealifts 124/85kg

Tabata run, 20/10 of 8 internvals

Week 2:  Complete in any order.  Try to keep a 2/1 schedule if possible

weight lifting:  

5 x 3 @ 75-85%

shoulder press, deadlifts, back sqauts, front squats

skills: rest as needed between sets (about 1-2 minutes)

pull ups 3 x 15 or 20

squats 3 x 50

thrusters 12,9,6 @50kg/40kg - even if you have to do one at a time, do the recommended weights 

push ups 3 x 15

5 x 1 minute on/ 1 minute rest

kettlebell swings - 2pood/1.5pood - boys and girls you need to start swinging the heavier kettlebell even if you only get to eye level

wall balls 20/14#

burpees

double unders

box jumps 24" for everyone

Week 1

Day 1:  Back Squat 5 x 5 @ 70-80%

skills:  5 x 1minute on/ 1 minute off of double unders, box jumps, pull ups

Day 2:  Deadlift 5 x 5@ 70-80%

skills:  5 x 5 hspu (modify if needed) and ring dips

Day 3:  Rest

Day 4:  Front Squat 5 x 5 @ 70-80%

skills:  5 x 1minute on/1 minute off of double unders, toes to bar, push ups , wall balls

Day 5:  Shoulder press 5 x5 @ 70-80%

skills:  5 x 5 muscle ups or 5 x 3 progressions of close grip pull ups to the chest and ring dips to the arm pits

3 x 1minute on/ 1 minute off of handstand holds, jumping squats, and ghd sits

Day 6:  Rest

This page is for the advancing athlete and the athlete who is interested in competing in CrossFit.

Let me start by introducing myself...My name is Niki LaMonica, and I will be the Coach for the athletes who are interested in competing or taking on the next level of CrossFit.  I have been training for about 4 years and owed CrossFit ABQ for 3 years before selling it and moving to the Springs with Gene and my boys.  I trained the CrossFit ABQ affiliate team to the 2010 Games and placed 4th overall. It was an unbelievable experience not only for me but especially for the athletes.

Kevin and I would love to get some athletes from Soco into the next 2011 Games... So here we are looking for the few, the strong, and the committed.  If you are interested in this program, there are certain requirements that you must commit to and uphold...

1.  Must submit a food and training log weekly to me ( Niki LaMonica)

2.  Must follow the weight and skill training program

3.  Must take Natalie's O-lifting class at 7:00pm every Thursday (the skills and drills at 6pm is also a good warm up)

4.  Adhere to the Paleo Diet...NO EXCUSES!  Seriously, I don't care if you are on vacation or your best friend's bachelor party is Saturday... NO Excuses.

5.  See a chiropractor

6. Have a massage therapist on hand or be willing to take ice baths

7. Pay for fees and travel and have the time to go to competitions

8.  Time to train - you might be in the gym or training 3x/day.  I will program a 2/1 schedule starting in January.

If you have any questions, please let me know.

Here is my email:  nikilamonica@gmail.com

How To Start

If you have not come to any meetings and are interested in the program, drop me an email so that I know who you are, and I can forward you the logs and contact info. You must also fulfill an assessment which will need to be scheduled.  Then follow the program, train hard, and submit your logs... You are on your way to becoming a bad ass and elite CrossFitter!