Thursday, April 17, 2014

Friday 4.18.19

Elizabeth Akinwale.

2014 REGIONAL & GAMES ATHLETES
1.  Clean and Jerk
EMOMx9
Min 1-2-3 at 85%
Min 4-5-6 at 90%
Min 7-8-9 at 95%

2.  Front Squat 
4x4 across

3.  Amanda
9-7-5
Squat Snatches, 135/95
Muscle ups


2014 MASTERS & 
2015 OPEN ATHLETES
1.  Clean and Jerk
EMOMx9
Min 1-2-3 at 85%
Min 4-5-6 at 90%
Min 7-8-9 at 95%

2.  Front Squat 
4x4 across

3.  Amanda
9-7-5
Squat Snatches, 135/95
Muscle ups



Wednesday, April 16, 2014

Thursday 4.17.14

 Jessa Lemoine, Sheila Barden, Katrin Davidsdottir, Kaleena Ladeairous, Becca Voigt, 
 Stacey Kroon, Tracy O'Donnell, Rachel Martinez, Michelle Letendre


Recovery Day.



Congrats to everyone that qualified for Regionals this year!

I am very proud of the community we have built on this site over the last 2 years and the 200-ish(!!!) athletes that will be moving on to the next round. 

I am honored that so many great athletes and people have come to this site.  
As a thank you, I would like to send EVERYONE that qualified for Regionals a free 
Regionals "Built By Bergeron" CompTrain shirt.
(In the next few weeks we will be rebranding Competitorswod.com as CompetitorsTraining.com)

These shirt will not be for sale - the are just for the athletes that qualified.  
I hope you guys represent the CompTrain by wearing these shirts at Regionals. 
I am hoping the new CompTrain Site will have a place that anyone can buy a shirt. 

If you follow this site, qualified for regionals, and would like a shirt, please email Ali@Crossfitnewengland.com

Monday, April 14, 2014

Wednesday 4.16.14

Bushey.

2014 REGIONAL & GAMES ATHLETES
1.  "Big DT"
5 RFT:
12 Deads, 185/135
9 HPC, 185/135
6 Jerks, 185/135

Rest as long as possible

2.  For Time:
5-4-3-2-1 Rope Climbs
10 Calories on Assault Bike (30 cals on airdyne)
Round one is 5 rope climbs + 10 cals, round two is 4 rope climbs + 10 cals, etc...

Rest as long as possible

3.  "The Animal"
100 KBS for time, 70/53


2014 MASTERS
1.  Strength
Front Squat, quickly work up to a heavy double (not max).

2.  Metcon
75 Clean and Jerks, 95/65

3. Skills
AMRAP 6 of:
3 unbroken Muscle ups


2015 OPEN ATHLETES
1.  "Randy"
75 Power Snatches for time, 75/55

2.  Skills
EMOMx10
Odd:  200m Row
Even:  3-5 Muscle ups

Want to master something?  
Be prepared to put in the time, and be prepared to fail.  

Tuesday 4.15.14

Daigle.

2014 REGIONAL & GAMES ATHLETES
1.  "Fore"
Max Reps in:
4 minutes of Clean and Jerks, 135/95
4 minutes of Rowing for Calories
4 minutes of Burpees

Rest as long as possible.

2.  For Time:
50-40-30-20-10 Wall Balls, 20/14
25-20-15-10-5 Box Jumps, 24/20"

Rest as long as possible.

3.  3 RFT
10 Bench Press, 205/135
10 Bar MU
30 GHDSU


2014 MASTERS
1.  Squat Clean and Jerk
Work up to a 3-Rep max, TnG

2.  EMOMx5
5 TnG Squat Snatches, across.

3.  For Time:
30-25-20-15-10-5 of:
Wall Balls, 20/14
Box Jumps, 24/20"


2015 OPEN ATHLETES
1.  Squat Clean and Jerk
Work up to a 3-Rep max, TnG

2.  EMOMx5
5 TnG Squat Snatches, across.

3.  For Time:
50-40-30-20-10 Wall Balls, 20/14
25-20-15-10-5 Box Jumps, 24/20"

Want to increase HGH production by 1,600%?  Get in the sauna.

Sunday, April 13, 2014

Thursday, April 10, 2014

Sunday 4.13.14

Rachel Martinez

2014 REGIONAL & GAMES ATHLETES
1.  Clean Complex
Work up to a max effort:  Clean Deadlift + Hang Squat Clean (mid thigh) + Low Hang Squat Clean (below knee)

2.  ARMAP 5:
5 unbroken Front Squats, 225/155 - from the ground, no racks.

3.  For time:
1,000m Row
30 Squat Snatches, 135/95
50 C2B Pull ups



2014 MASTERS & 2015 OPEN ATHLETES

1.  Clean Complex
Work up to a max effort:  Clean Deadlift + Hang Squat Clean (mid thigh) + Low Hang Squat Clean (below knee)

2.  ARMAP 5:
5 unbroken Front Squats, 225/155 - from the ground, no racks.

3.  For time:
1,000m Row
30 Squat Snatches, 135/95
50 C2B Pull ups

Saturday 4.12.14


2014 REGIONAL & GAMES ATHLETES
1.  Track Session
6x400m, on the 3 minute - attempt to hold the same pace for all six sets.

2.  5 RFT:
20 Burpees
30 KBS, 70/53
40 Sit ups
50 Squats
Rest Exactly 3 minutes between rounds.

3.  Skills
AMRAP 10:
10-yard unbroken HS Walk
10 Pistols (5/side)

Get outside the gym today.  This entire session is meant to be done outside at a track -  Just bring a kettlebell with you.



2014 MASTERS & 2015 OPEN ATHLETES
"Fight Gone Bad"
3 Rounds for max reps of:
1 minute Wall Balls, 20/14
1 minute Sumo Dead Lift High Pull, 75/55
1 minute Box Jumps, 20"
1 minute Push Press, 75/55
1 minute Row for Calories
1 minute Rest

Tuesday, April 8, 2014

Friday 4.11.14

Katrin Davidsdottir

2014 REGIONAL & GAMES ATHLETES
1.  12-9-6:
Dead Lift, 315/225
Ring HSPU

Rest 3-4 hours.

2.  "Squatting Elizabeth"
21-15-9:
Squat Cleans, 135/95
Ring Dips


2014 MASTERS & 2015 OPEN ATHLETES
1.  "Diane"
21-15-9:
Dead Lift, 225/155
HSPU

Rest 3-4 hours.

2.  "Squatting Elizabeth"
21-15-9:
Squat Cleans, 135/95
Ring Dips

Thursday 4.10.14

Mat Fraser

Recovery Day.

Wednesday 4.9.14

Becca Voigt.
2014 REGIONAL & GAMES ATHLETES
1.  Snatch
1RM

2.  Bench 
4x8 across

3.  Boat Race
3RFT:
500m Row
400m Run
Rest exactly 3 minutes between rounds.


2014 MASTERS & 2015 OPEN ATHLETES
1.  Snatch
1RM

2.  10 RFT:
10 TTB
10 Ground to Overhead, 95/65