The Alpha Program https://thealphaprogram.co Perform Exceptionally Well Thu, 08 Aug 2019 07:59:32 +0000 en-US hourly 1 https://wordpress.org/?v=5.3.2 https://thealphaprogram.co/wp-content/uploads/2018/07/cropped-Untitled-design-3-32x32.png The Alpha Program https://thealphaprogram.co 32 32 Build up your engine for the CrossFit Open 2020 https://thealphaprogram.co/2019/08/06/build-up-your-engine-for-the-open-2020/ https://thealphaprogram.co/2019/08/06/build-up-your-engine-for-the-open-2020/#respond Tue, 06 Aug 2019 21:54:45 +0000 https://thealphaprogram.co/?p=31409 The post Build up your engine for the CrossFit Open 2020 appeared first on The Alpha Program.

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Build up your engine for the CrossFit Open 2020

The 2019 CF Games are behind us. Changes have been made. Reality has changed. All of us coaches, athletes, fans just need to do one thing: ADAPT & OVERCOME.

That is precisely what we have been doing for the last few months. After being watching and analyzing carefully in person the Games in Madison, our head coach has the 2020 season plan pre-defined.

From December to July there will be 25 sanctional events but first the OPEN already in October. Just 2 months to go.

Next monday, August 12th the 8 week Open Prep Block starts! Are you ready for the best OPEN of your athlete life? 

Join The Alpha Program today!

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CrossFit Open 19.1 Think smart before you do it https://thealphaprogram.co/2019/02/22/crossfit-open-19-1-think-well-before-you-do-it/ https://thealphaprogram.co/2019/02/22/crossfit-open-19-1-think-well-before-you-do-it/#respond Fri, 22 Feb 2019 11:34:40 +0000 https://thealphaprogram.co/?p=29754 The post CrossFit Open 19.1 Think smart before you do it appeared first on The Alpha Program.

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CrossFit Open 19.1 Think smart before you do it

So the things are taking place. Before you rush into the box to performance the 19.1 workout, take this little piece of advice from Tiago Lousa, our Endurance Expert and Aerobic Capacity Ambassador

Expert Tip

Row slightly above your 2k For Time pace.

For example: 2km = 7’00” (1’45″/500 mts) 1300 Kcal/h.

If you need help converting 500m pace in Kcal / H pace, send us a comment below.

Also, If you want a good warm-up protocol, here’s a free one designed to all our competition athletes.

Warm up Protocol For 19.1

25′

0-10′
Foam roller
Mobility + activation
Active samsons
Scorpions
X-Lunges
Inch worms

10-15′
2 sets. Alternate btw:
30″ Down Ups
30″ Assault Bike easy effort
30″ Bear walk
30″ Single unders
30″ Med Ball DL

15-20′ AMRAP for Quality

Row 10kcal @easy effort
5 Med Ball clusters
Row 15 Kcal @medium effort
5 WB shots
Row 10 Kcal @High effort

20-25′
1 Set with purpose 
(focus on details and transitions)
Row 15kcal (@WOD pace)
Rest 30″
Row 20 Kcal (@WOD pace)
19 WB SHOTS ( WOD pace & break strategy)

Rest 2-5′

 

You are ready to rumble.

Let us know in the comments what’s your score.

Have good time. 🙂

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YOU CAN TRY… BUT NO ONE HAS FINISHED THIS WORKOUT. YET. https://thealphaprogram.co/2019/02/14/no-one-finished-this-workout/ https://thealphaprogram.co/2019/02/14/no-one-finished-this-workout/#respond Thu, 14 Feb 2019 13:40:19 +0000 https://thealphaprogram.co/?p=29661 The post YOU CAN TRY… BUT NO ONE HAS FINISHED THIS WORKOUT. YET. appeared first on The Alpha Program.

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YOU CAN TRY… BUT NO ONE HAS FINISHED THIS WORKOUT. YET.

Tiago Lousa, our head coach, designs and tests most of the WODs before delivering them to CF Training Program athletes. This week, before the CrossFit Open 19 starts, Tiago is analysing maths and stats in order to enhance performance. If you are an Regional Level Athlete, you will finish this “pace setting” WOD well under the 20 minutes time cap. Just don’t go out to hard.

15-12-9

  • Dual Dumbbell Snatch 22,5/15kg
  • Dumbbell Burpee + Box Step Over

9-12-15

  • Man Makers
  • Pull-ups

Buy-out

  • 200 Double Unders

TimeCap: 20 minutes

Nobody finished this WOD. Yet…

Publicado por The Alpha Program em Quinta-feira, 14 de fevereiro de 2019

Let us know in the comments what’s your time.

Have good time. 🙂

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