Sunday 5.19.13

Rachel and Bethany of CFNE A Team.

Picture courtesy of games.crossfit.com

Regional 1:  May 17-19
REGIONAL DAY THREE


REGIONAL TWO:  May 24-26,
Recovery Day

Schedule:
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL THREE:  May 31-June 2 
1.  OHS
A:  3RM
B:  2 x 3 at 95% of 3RM

2.  For Time:
100 Wall Balls, 20
80 C2B
60 Pistols

Schedule:
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL FOUR:  June 7-9
1.  OHS
A:  3RM
B:  2 x 3 at 95% of 3RM

2.  For Time:
100 Wall Balls, 20
80 C2B
60 Pistols

Schedule:
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Saturday 5.18.13

Heather Bergeron.

Picture courtesy of games.crossfit.com

Regional 1:  May 17-19
REGIONAL DAY TWO


REGIONAL TWO:  May 24-26,
MORNING SESSION:
1. Deadlift
21 unbroken reps, 315/205

2.  Burpee MU
If your 30 rep time was under 5:30 minutes - complete 20 reps for time
If your 30 rep time was 5:30 - 7:00 - complete 25 reps for time
If your 30 rep time was over 7:00 - complete 1 rep every 15 seconds for 7 minutes

AFTERNOON SESSION
3.  For Time:
1,000m Row at Jackie Pace 
followed by 3RFT:
12 DBS, 70/53
15 BJ, 30/24

Schedule:
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL THREE:  May 31-June 2 
MORNING SESSION:
1. Deadlift
21 unbroken reps, 315/205
rest 1 minute
10 unbroken reps, 315/205

2.  Burpee MU
If your 30 rep time was under 5:30 minutes - complete 20 reps for time
If your 30 rep time was 5:30 - 7:00 - complete 25 reps for time
If your 30 rep time was over 7:00 - complete 1 rep every 15 seconds for 7 minutes

AFTERNOON SESSION
3.  For Time:
1,000m Row at Jackie Pace 
followed by 3RFT:
12 DBS, 70/53
15 BJ, 30/24

Schedule:
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL FOUR:  June 7-9
MORNING SESSION:
1. Deadlift
21 unbroken reps, 315/205
rest 1 minute
10 unbroken reps, 315/205

2.  Burpee MU
If your 30 rep time was under 5:30 minutes - complete 20 reps for time
If your 30 rep time was 5:30 - 7:00 - complete 25 reps for time
If your 30 rep time was over 7:00 - complete 1 rep every 15 seconds for 7 minutes

AFTERNOON SESSION
3.  For Time:
1,000m Row at Jackie Pace 
followed by 3RFT:
12 DBS, 70/53
15 BJ, 30/24

Schedule:
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Friday 5.17.13

a little bit of crazy, is a good thing.

Regional 1:  May 17-19
REGIONAL DAY ONE

REGIONAL TWO:  May 24-26,
MORNING SESSION:
1. For time
5.4.3.2.1 unbr. Squat Cleans, 225
2 Rope Climbs

2.  Overhead Pause Squats 
5 x 3, across with :08 pause at the bottom of each rep - from the ground

AFTERNOON SESSION
3.  3 RFT:
10 Axle Jerks, 175
30' Axle Walking Lunge, 175

Schedule:
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL THREE:  May 31-June 2 
MORNING SESSION:
1. For time
5.4.3.2.1 unbr. Squat Cleans, 225
3 Rope Climbs

2.  Overhead Pause Squats 
5 x 3, across with :08 pause at the bottom of each rep - from the ground

AFTERNOON SESSION
3.  3 RFT:
12 Axle Jerks, 175
40' Axle Walking Lunge, 175

Schedule:
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!


REGIONAL FOUR:  June 7-9
MORNING SESSION:
1. For time
5.4.3.2.1 unbr. Squat Cleans, 225
3 Rope Climbs

2.  Overhead Pause Squats 
5 x 3, across with :08 pause at the bottom of each rep - from the ground

AFTERNOON SESSION
3.  3 RFT:
12 Axle Jerks, 175
40' Axle Walking Lunge, 175

Schedule:
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Thursday 5.16.13

North East Regional at Reebok World HQ.  You are Ready.

REGIONAL ONE:  May 17-19
PreGame
1.  OHS 
Work up to a triple from the ground at 80% of projected 3RM - do not go higher, do not do extra sets.

2.  2 Rounds, Not For Time:
this should be done at a 'walking' pace. 
1 Rope Climb
2 Squat Cleans, 205/115
3 Bupree MU
4 Pistols, 2/side
5 HSPU
6 Box Jumps, 30/24
7 TTB
8 DBS, 70/50 - 4/side
Rest 2-3 minutes between rounds.

Schedule:
Friday, Saturday, Sunday - Regional Competition!
Monday, Tuesday - Recovery.

REGIONAL TWO:  May 24-26,
Recovery Day

Schedule:
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL THREE:  May 31-June 2
Recovery Day

Schedule:
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL FOUR:  June 7-9
Recovery Day

Schedule:
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Wednesday 5.15.13

When thinking about the Competition only focus on one event.  

Cluttering your head with all seven events is overwhelming and stressful. 

Instead, mentally dial in on one event and if another event creeps into your mind push it away.

This process allows you to focus and visualize instead of adding stress and fear.

Regional 1:  May 17-19
Rest Day

Schedule:
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday, Tuesday - Recovery.

Regional 2:  May 24-26,
1. For time
100 DU
40 HSPU
Rest 3 minutes
100 DU
20 HSPU
Rest 3 minutes
30 TTB
10 Axle S2O, 160/100
Rest 3 minutes
20 TTB
10 Axle S2O, 160/100
Rest 3 minutes
10 Axle S20, 160/100
90' Front Rack Walking Lunge, 160/100

Schedule:
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Regional 3:  May 31-June 2 & Regional 4:  June 7-9
1. For time
100 DU
40 HSPU
Rest 3 minutes
100 DU
20 HSPU
Rest 3 minutes
30 TTB
10 Axle S2O, 160/100
Rest 3 minutes
20 TTB
10 Axle S2O, 160/100
Rest 3 minutes
10 Axle S20, 160/100
90' Front Rack Walking Lunge, 160/100

Schedule:
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Tuesday 5.14.13

Team.

Regional 1:  May 17-19
1. 2 RFT:
30 Wall Balls, 20/14
25 C2B
20 Pistols
15 DBS, 70/50

2.  OTMx10
Odd:  1 Rope Climb + 2 Squat Cleans, 225/155
Even:  2 Squat Cleans, 225/155 + 20 DU

Schedule:
Wednesday - Rest day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Regional 2:  May 24-26,
1. 2 RFT:
30 Wall Balls, 20/14
25 C2B
20 Pistols
15 DBS, 70/50

2.  OTMx12
Odd:  1 Rope Climb + 2 Squat Cleans, 225/155
Even:  2 Squat Cleans, 225/155 + 20 DU

Schedule:
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!


Regional 3:  May 31-June 2 & Regional 4:  June 7-9
1. 2 RFT:
30 Wall Balls, 20/14
25 C2B
20 Pistols
15 DBS, 70/50

2.  OTMx12
Odd:  1 Rope Climb + 2 Squat Cleans, 225/155
Even:  2 Squat Cleans, 225/155 + 20 DU

Schedule:
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Be ready for the unknown and unknowable.  And enjoy every minute of it.

Monday 5.13.13

Regional 1:  May 17-19
1. 5 RFT:
5-4-3-2-1 Deads, 345/225
10 Box Jumps, 30/24

Rest 4 hours

2.  OTM x 12
Odd:  3 OHS, 85% of previous 3RM - from the ground.
Even:  4 Burpee Muscle ups

Regional 2:  May 24-26,
1.  3 RFT:
15-12-9 Deads, 335/225
15 Box Jumps, 30/24

2.  OTM x 16
Odd:  3 OHS, 85% of previous 3RM - from the ground.
Even:  3-4 Burpee Muscle ups


Regional 3:  May 31-June 2 & Regional 4:  June 7-9
1.  3 RFT:
18-15-9 Deads, 335/225
15 Box Jumps, 30/24

2.  OTM x 20
Odd:  3 OHS, 85% of previous 3RM - from the ground.
Even:  3-4 Burpee Muscle ups

Sunday 5.12.12

In 5 days...

All Regions.
Recovery Day.

Saturday 5.11.13

Happy 1st Birthday Buckeroo.  

Best year of my life.

All Regions
1. OHS
3x3 at 90% of best three rep from early this week - no racks.

2.  Choose:
Ninjas - 3x1000m Row, 2 min rest - after last row immediately complete 50 Thrusters, 45# - all 1k rows done at "Jackie" pace.
Beasts - 30 Burpee Muscle ups

Friday 5.10.13

The Regionals are coming...

All Regions
1. Chipper
100 DU
50 HSPU
40 TTB
30 S2O, 160/100 - axle
90' Front Rack Walking Lunge, 160/100 - axle

Rest 4-6 hours

2.  4RFT:
2 Rope Climbs, 15'
100' Run
4 Squat Cleans, 225/135
100' Run