Sunday, September 30, 2012

Monday 10.1.12

 MDV is making a run at the games this year.
1.  Back Squat
work up to a 5 rep Heavy

2. Back Squat 
5x1 with 110% of your 5 rep heavy, rest as needed between sets.

3. "Gwen"
15-12-9 unbroken Clean and Jerks, not for time.  Use the most weight possible.

4.  GHR
3 x max rep Glute Ham Raise.

"When am I gunna get ha-uge?"

Sunday 9.30.12

Rest Day

This is the last week of "Getting Ha-uge."  Time to clean up the diet, work on our work capacity, and refine technique.  It would be a good idea to sign up for a competition, either CrossFit or Olympic lifting, for December or January.

Enjoy the rest day...

Friday, September 28, 2012

Saturday 9.29.12

1.  "Surfer on Acid"
3 RFT:
400m Run
21 Burpees

Rest as needed.

2.  2 RFT:
75 Abmat Sit ups
50 yard Hand Stand Walk

What to take your game to the next level?  
Want to train at one of the fittest gyms in the world?
Want to go to the Games?
We'd love to have you train with us.  

Thursday, September 27, 2012

Friday 9.28.12

M.A. Jen and Heather. 
1.  Dynamic Box Squat
6 x 2, OTM at 60% + band tension - Set the box at 1" below parallel.  These are still about SPEED.  If the weight isn't moving fast decrease the load by adjusting the band tension.

2.  Snatch
9x1 at 80%, OTM

3.  Clean & Jerk
9x1 at 80%, OTM

4.  3 RFT:
500m Row
12 Deads, 265/185
Becca's time: 8:31

Wednesday, September 26, 2012

Thursday 9.27.11

Rest Day

Congrats to Becca for being selected to represent Team USA.

Tuesday, September 25, 2012

Wednesday 9.26.12

1.  Bench
5x3 across

2.  Push Press

3. Double
AMRAP 3 of:
6 Double KB Thrusters, 70/53
2 Rope Climbs
rest 5 mintes

AMRAP 3 of:
6 Double KB Thrusters, 70/53
2 Rope Climbs

4.  Bulletproof Shoulders
Demo vid.
 Get Ha-uge.

Monday, September 24, 2012

Tuesday 9.25.12


1.  3 RFT:
6 Snatches, 145/100 - power or squat.
200m Run

2.  3 RFT:
50m Heavy Sled drag between legs - Hands should be through your legs - not in front of you.  You choose the weight, demo vid.
200m KB Farmer's carry, 70/53


Sunday, September 23, 2012

Monday 9.24.12

1.  Back Squat
Work up to a 3 RM

2.  Front Squat
Work up to a 10 RM

3.  Sumo Dead Lift
3 x 8

4.  AMRAP 1:
Thruster 95/65
Immediately followed by:AMRAP 6:
5 Pull ups
10 Power Cleans 95/65
15 Double Unders
Post scores for both AMRAPs separately.

Saturday, September 22, 2012

Friday, September 21, 2012

Saturday 9.22.12

Michelle M.
5 RFT:
20 Burpees
20 KBS, 53/35

Only two more weeks of "Getting Ha-uge".  The next phase, which I call the "Whadyasnatch" phase will take us through November.  We will be doing more Oly lifting (snatch, clean, jerk and skill transfer movements), Squatting and Conditioning.  Here is a sample day during the next phase.
1.  Snatch Balance, work up to a heavy single
2.  Snatch, 3x2 heavy/ 2x2 moderate
3.  Front Squat, 2x2 heavy
4.  "Helen"
Guidelines for "max," "heavy," "moderate", and "light" loads are posted on the FAQ Page.

Hanging with Coach B...

Thursday, September 20, 2012

Friday 9.21.12

1.  Weighted Box Jumps
6x2, with dumbbells in each hand jump onto a 20" box.  - Try to jump up, rather than landing in a deep squat.  

2. Snatch 
9x1@75%, OTM

3.  Clean and Jerk
9x1@75%, OTM

4.  5 Rounds of:
50m Heavy Sled Drag - Heavy enough that is forces a walk.  If you can run it's too light.
15 GHD Sit ups
Rest about 2 minutes between rounds.
On the sled drags choose a weight that is right for you.  Try to keep your torso more upright and "heel to toe" as you walk.  This doesn't make it easier, but results in more posterior chain engagement, which is what we are after in this WOD.  Remember we are not always after faster times and better scores.  Sometimes its about the stimulus not the score.  

Wednesday, September 19, 2012

Thursday 9.20.12

Rest Day
If you are doing the LuRong Paleo Challenge today would be the right day to do the "Christine" benchmark.

After watching this it's hard to argue that the elite rise 
to the top because of "God-Given" talent.
Looks more like really hard work and determination.

Tuesday, September 18, 2012

Wednesday 9.19.12

1.  Bench Press
A.  work up to a 3RM
B.  work up to a 10RM

2.  OTM x 16
ODD: 3-6 reps of Elevated HSPU - Ninjas use parallettes, Beasts use plates
EVEN: 3-8 reps of C2B
If you need to work on strength do the HSPU and C2B strict.  If you need to work on skill/coordination do the HSPU and C2B as kipping.  This is a goat session - better to get less reps and work on a weakness.

3.  Giant Set x 3
A.  Strict Bent Over Rows, 6-8 reps
B.  Banded Triceps Push downs, 15-20 reps
B.  Band Pull aparts
No rest between movements, rest as needed between sets.

Bench Press Technique - Set up and Execution.
On the negative (lowering the bar) try to break the bar by externally rotating the shoulders.
On the concentric (lifting the bar) try to spread the bar by pulling it apart.  

Monday, September 17, 2012

Tuesday 9.18.12

1.  Randy
75 Power Snatches, 75/55

Rest as needed.

2.  3 RFT:
15 Burpees
300m Row
rest 3 minutes between sets.  Post all three times.

Sunday, September 16, 2012

Monday 9.17.12

Ally B.
1.  Back Squats
work up to a 3RM

2.  Front Squats

3.  Sumo Deads

4.  200's
10 x 200m Run, OTM - record your fastest and slowest times.

Chris I.

Friday, September 14, 2012

Saturday 9.15.12

 Mel, 285#

1.  AMRAP 20:
8 Hand Release Chest Slap Push ups
8 C2B Pull ups
8 Push Press, 135/95
8 KBS, 70/53
Ring Push ups...

Thursday, September 13, 2012

Friday 9.14.12

1.  Dynamic Box Squats
6 x 2, @ 60% plus band tension - Set the box at 1" below parallel.  These are still about SPEED.  If the weight isn't moving fast decrease the load.  

2.  Snatch
6x2 at 70%, OTM

3.  Clean and Jerk
6x2 at 70%, OTM

4.  3 GIANT SETS of:
A.  Bulgarian Split Squat, 6-8/side.
B.  Reverse Hypers, 20-30 reps
C.  Landmines, 6-8/side. - Demo Vid.  If you don't have a landmine put the opposite end of the barbell in a corner.  
Go through A-B-C without resting between movements.  Rest as needed between sets.

Stadium Stairs...

Wednesday, September 12, 2012

Tuesday, September 11, 2012

Wednesday 9.12.12

Some of the boys made "Built By Bergeron" shirts.  

1.  Bench Press
1 RM off blocks or Pins

2.  Push Press
1 x 15-20
1 x failure

3.  Superset
A.  Strict Bent Over Rows
B.  Band Pull aparts

4. 3 RFT:
5 Hang Power Cleans, 185/135
10 Strict Ring Dips
1 Legless Rope Climb

Bench off pins.  Set up one inch above your chest.

Monday, September 10, 2012

Tuesday 9.11.12


In honor of September 11th...

"The Seven"
7 Rounds for time of:
7 Thrusters, 135/95
7 Dead lifts, 245/170
7 Burpees
7 KBS, 70, 53
7 Pull ups

Sunday, September 9, 2012

Monday 9.10.12

Dynamic set up without pins or anchors.

1.  Box Squat
work up to a 1RM - unlike the past few weeks we are going to set this up at 1" below parallel and with 1-2 abmats or foam.

2.  Front Squat
3 x 6

3.  Glute Ham Raises
3 x max reps

4. AMRAP 10:
300m Row
30 Abmat Sit ups

Congrats to Heather for winning the 
CrossFit New England Fire Breather Garage Games this weekend.  

Friday, September 7, 2012

Sunday 9.9.12

CFNE is hosting the Garage Games this weekend.  
Not sure how much time I will have to post, so lucky you guys, here is the weekend's training in advance.

Rest Day

Saturday 9.8.12

1.  "Jackie"
For time:
1000m Row
50 Thrusters, 45#
30 Pull ups

2.  AMRAP 4
2 Power Cleans
2 Frond Squats
2 Jerks
Dudes: 185
Chicks: 135
Garage Games are at CFNE this weekend.  
Be sure to put the Competitors Competition (Jan. 19th, 2013) on your calendar. 

What did you Jerk yesterday?

Thursday, September 6, 2012

Friday 9.7.12

Chad Vaughn cleans.
1.  Snatch
work up to a 1 RM

2.  Clean and Jerk
work up to a 1 RM
Camille LeBlanc-Bazinet Snatches.

Wednesday, September 5, 2012

Thursday 8.6.12

Rest Day

Visualize your 1rm Snatch and Clean and Jerk.

You don't have to be huge to move huge weight. - Video.

Tuesday, September 4, 2012

Wednesday 9.5.12

1.  Bench Press
work up to a 3 RM

2.  8 RFT:
8 Wall Balls, 20/14
8 Burpee Box Jumps, 20"

Monday, September 3, 2012

Tuesday 9.3.12

1.  30-20-10:
Power Clean 135, 95
KBS 53, 35

Rest as needed

2.  5 RFT:
35 Double unders
200m Run