Wednesday, April 23, 2014

Announcing 2015 KCECC

2014 Kill Cliff East Coast Championships

Stacie Tovar, Elizabeth Akinwale, Rich Froning and Chris Spealler.

Hack's Pack.

The top team athletes.  How many Games athletes can you name?

Team Irish and Pasty, Christy Phillips Adkins, Hobart, Malleolo, and Maddy Curley.

Team Dirty South, Fortunato, Noah Olsen, Guido Trinidad, Emily Friedman.

Final WOD:  Hackenbruck, Malleolo, Jordan Troyan, Tyminski, Spealler.

Adrian Conway and Brooke Ence.

The Champ and Spealler buddy carry.

Lindsey Valenzuela finishing the final wod.

Malleolo and Hobart clean the 245# barbell before the partner lunge.

Maya judging Froning and Spealler's synchronized bear complexes.

Michele Letendre and Simon Paquette.

Froning taking over the final team wod and securing the win.

Stacked heat:  Hackenbruck, Spealler, Froning, Letendre, Curley, Hobart, Malleolo.

Spencer Hendel - 'Merica!

Spealler and Tyminski showing off some of the best MU's in the game.

 Becca Voigts' super fast rope climbs of the first event, "Ropes & Ladders".

The spider monkey lunging to first place.

Hackenbruck's strong, just missed the podium by 1 point.

White shorts.

Dan Tyminski's overhead squats.

Mat Fraser celebrating his win.

Emily Friedman (Dirty South) and Brooke Ence (Hack's Pack) celebrate their teams Podium.

Michele Letendre and Trevor James, winners of the Reebok True Grit Award.

All 12 lanes had a camera dedicated to their individual action.

Lots of great media at the event.

Couldn't image a better company to partner with the ECC.

Chris Irwin, President of Kill Cliff, and me at the podium presentation.

Froning giving me and Irwin a taste of the bubbly.

Male Podium:  Fraser, Malleolo, Spealler.

Female Podium:  Fortunato, Valenzuela, Tovar.

Team Podium:  Dream Team, Dirty South, Hack's Pack.
Along with the Dream Team donating their winnings to the Ogar Fund, 
we were able to raise over $10,000 for a friend.

Announcing the 2015 Kill Cliff East Coast Championships

WHEN  
Jan. 24 & 25, 2015

WHERE
Boston's World Trade Center

WEBSITE:

FORMAT  
Saturday - Individual Competition
Sunday - Team Competition (2 guys, 2 Girls)

QUALIFICATION
Individuals:  Invited athletes or qualify through "ECC Online Qualifier"
Teams:  At least 2 team members must be "invited" or "qualified" athletes.

ONLINE QUALIFIER
Three Challenges over three weeks.
November 3rd - November 20th.
One Challenge will be announced each Sunday at 5:00pm ET.  Athletes will have till Thursday at 5:00pm ET to submit their scores and videos.  
Registration opens September 15th and ends October 31st.
$20 Registration.



Video of the 2014 ECC...

Thursday 4.24.14

Stacie Tovar.

Recovery Day.

Tuesday, April 22, 2014

Wednesday 4.23.14

Talayna Fortunato and Emily Friedman of Team Dirty South.

2014 REGIONAL & GAMES ATHLETES
Session ONE
1.  Power Clean and Muscle up
EMOMx5:  10 unbroken Power Cleans, 135/95
Rest 1 minute
EMOMx5:  5 unbroken Muscle ups,
Rest 1 minute
EMOMx5:  7 unbroken Power Cleans, 185/125
Rest 1 minute
EMOMx5:  5 unbroken Muscle ups
Rest 1 minute
EMOMx5:  5 unbroken Power Cleans, 205/145
Rest 1 minute
EMOMx5:  5 unbroken Muscle ups
Rest 1 minute
EMOMx5:  3 unbroken Power Cleans, 225/155
Rest 1 minute
EMOMx5:  5 unbroken Muscle ups
Rest 1 minute

Session TWO
1.  Squat
7x2 Box Squats - set up box just below parallel.  Use a safety squat bar if you have one.

2.  Ring Dips - demo video with Ben and Hobart.
For time:
30 Strict Weighted Ring Dips, 53/35
30 Strict Ring Dips
30 Kipping Ring Dips

3.  Rowing
10x250m, :30 rest between sets.

2015 OPEN ATHLETES
1.  Death By Power Clean
EMOM complete 1 more Power Clean, 135/95
For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible.  Post scores as total rounds + partial reps.

2.  Squat
For time:
4 set of 15 unbroken Front Squats, 165/115 - no racks.

Monday, April 21, 2014

Tuesday 4.22.14

Guido Trinidad and Noah Olsen.

2014 REGIONAL & GAMES ATHLETES
1.  Squat Snatches
A.  EMOMx3:  6 unbroken Squat Snatches, 115/85
Rest 1 minute
B.  EMOMx3:  5 unbroken Squat Snatches, 135/95
Rest 1 minute
C.  EMOMx3:  4 unbroken Squat Snatches, 155/105
Rest 1 minute
D.  EMOMx3:  3 unbroken Squat Snatches, 185/135
Rest 1 minute
E.  EMOMx3:  2 unbroken Squat Snatches, 205/145

2.  For Time:
2K Row
30 Burpee Box Jumps, 24/20
30 1-arm DB Snatch, 100/70

3.  L-Sit
Accumulate 2 minutes


2014 MASTERS QUALIFIERS
Rest Day.
Congrats to all of our Masters Athletes.

2015 OPEN ATHLETES
1.  2k Row

2.  L-Sit
Accumulate 2 minutes

Sunday, April 20, 2014

Monday 4.21.14

Becca Voigt

2014 REGIONAL & GAMES ATHLETES
1.  For Time
1 Mile Run
10 Rounds of:
10 Pull ups
20 Push ups
30 Squats
1 mile Run
All with a 20# vest

2014 MASTERS QUALIFIERS

1.  "100/100"
For Time:
100 Pull ups
100 Wall Balls
reps, weights, and target height vary depending on age group.


2015 OPEN ATHLETES
"Murph"
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile 
Optional 20# weight vest.  Break up the gymnastics movements as desired.  


Saturday, April 19, 2014

Sunday 4.20.14

Stand by for some updates on next year's 
Kill Cliff East Coast Championships.  
We have some exciting stuff on the way.

2014 REGIONAL & GAMES ATHLETES
Rest Day - HAPPY EASTER!

2014 MASTERS QUALIFIERS

1.  1 RM Clean and Jerk

2.  "Amanda"
Details depend on age groups.


2015 OPEN ATHLETES
Rest Day - HAPPY EASTER!

Friday, April 18, 2014

Saturday 4.19.14

Austin Malleolo and James Hobart

2014 REGIONAL & GAMES ATHLETES
1.  Track Session
"Tosh Sprints"
3 Rounds for time of:
200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.

2.  AMRAP 15:
Up Ladder, 1.2.3.4...reps of each
Thrusters, 155/105
L-Pull ups

3.  3RFT:
8 Strict HSPU
8 DB Squat Snatch, 70/50 - (4/side)


2014 MASTERS

"Event 3"
3 RFT:
50 Cal Row
15 HSPU
50 Double Unders


2015 OPEN ATHLETES
"Tosh Sprints"
3 Rounds for time of:
200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.

Thursday, April 17, 2014

Friday 4.18.14

Elizabeth Akinwale.

2014 REGIONAL & GAMES ATHLETES
1.  Clean and Jerk
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
Muscle ups
Squat Snatches, 135/95

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
Muscle ups
Squat Snatches, 135/95


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.