Wednesday, October 31, 2012

Thursday 11.1.12

1.  Snatch
15 mins to work up to a 1RM

2.  Front Squat
5x1, across - as heavy as possible

3.  5 RFT:
12 Push Press, 115/80
200m Run
8 Squat Snatch 115/80

Monday, October 29, 2012

Tuesday 10.30.12


1.  Power Clean and Jerk
2x1 heavy

2.  Back Squat 

3.  Push Press

4.  For time:
30 OHS, 135/95
30 Box Jumps, 30, 24 - games standards
30 Wall Balls, 30/20
30 KBS, 70/53

Sunday, October 28, 2012

Competitors Competition


Register Here.

Athletes from all over the country will be at CrossFit New England on Jan. 19th to see where they stack up in 2013. 

Airport:  Boston Logan (BOS)
Prize:  $2,000 for the first place man and woman.
Registration Fee: $99 (former Individual Games Athletes, 50% off)
Athlete Level:  Competitors Only.  No scaling.  You should be able to do all movements and loads from all Games and Regional events.  

This is going to be THE event to test yourself before the Open.  
Come and see where you stand in 2013.

Monday 10.29.12

Matt Beard, with son Rocky, 
celebrating a first place finish in Europe.
1.  Snatch Pulls
3x3 at 100% of 1RM Snatch

2.  Front Squat
2x1 Heavy

3.  3 RFT:
15 Front Squats, 185/135
75 Double unders

4.  3 RFT:
500m Row
1 minute Rest
Mike Burnes

"I just wanted to thank you for posting the Competitors WOD programming as open source. I have only been doing it since the Garage Games at the advice of Geoff. Before I used to jump around with inconsistent programming and that wasn't getting me anywhere. But in the short time I have been following your programming my strength has gone up progressively and some of my biggest weaknesses are quickly becoming strengths. My only regret is I had wish I would have done this sooner. Cant wait to have a full year of this programming and to see the gains and overall difference in my fitness. You have a great box and coaches who I can always go to for advice. Appreciate everything you do!"
-Mike Burns.

Friday, October 26, 2012

Saturday 10.27.12

1. For Time
800m Run
50 GHD Sit ups
60 C2B
120 Squats
400m Run
30 C2B
60 Squats
800m Run

Get some good training buddies.  
Everyday will be a better push and more fun.

Thursday, October 25, 2012

Friday 10.26.12

1.  Power Clean and Jerk
5x1 Heavy, across

2.  Back Squat
2x2 Heavy

3.  15-12-9-6-3:
DB Hang Squat Clean Thruster, 50/35
Toe to Bar

Wednesday, October 24, 2012

Thursday 10.25.12

Heather and Russell Berger getting some tips from Chad Vaughn.

1.  Snatch 
2x1 moderate
2x2 moderate

2. Front Squat
2x1 heavy
2x2 heavy

3.  For time:
800m Run
30 Power Snatches, 135/95
800m Run
Anything is possible with training.  
You want something?  Go get it.

Tuesday, October 23, 2012

Monday, October 22, 2012

Tuesday 10.23.12

 "I think at this point, being a 37 year old CrossFitter whose only being doing CF for 1.5 years and is trying his best to be an actual competitor, I need to be really careful what I do and when I do it.  I'm prone to tweaking things and can't afford it.  I love having this blog to serve as my "clay" to mold each day.  It's great.  And my strength has gone WAY up.  I front-squatted 300 for the first time last week and my back squat has gone up 50 lbs.  DT I did 4 and a half minutes faster than I did it in Dec.  Those are huge gains and it's thanks to you and your crew.
Appreciate it immensely bro. 
Chris Irwin, Reebok CrossFit St. Thomas

1.  Back Squat
Work up to a Heavy Single

2.  Split Jerk
Work up to a Heavy Single

3.  "Big Clean Complex"
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Post scores for all six sets to comments.

Check out Fallen Hero Project.  

Sunday, October 21, 2012

Monday 10.22.12

Huge Success!  Congrats to all.
1.  Snatch Balance

2.  Snatch
A.  Work up to a 1RM
B.  1 single at 90% of 1RM
C.  2 singles at 85% of 1RM

3.  Up Ladder 5
Thruster, 185/135
Bar Muscle up
Complete 1 rep of each, then 2 reps of each.  Climb as high as possible in 5 minutes.

Mat and Jenna are getting married this weekend.  Congrats!

Sunday 10.21.12

"Think like a bumble bee..."
Rest Day

Friday, October 19, 2012

Saturday 10.20.12

For time:
1 mile Run
25 KB Goblet Squats 70, 53
25 KBS 70, 53
800m Run
20 KB Goblet Squats
20 KBS
400m Run
15 KB Goblet Squats
15 KBS

Thursday, October 18, 2012

Friday 10.19.12

"Built By Bergeron"
1.  Clean and Jerk
Heavy Single
2x2 Moderate

2.  Back Squat
Heavy Single
2x2 Moderate

3. “DT”
5 RFT:
12 Deads
6 PJ
Dudes:  155
If you go under 5:30 on "DT" send a video to

Montoya - 5:24

Thursday 10.18.12

1.  Power Snatch
5x2 Heavy across

2.  Front Squat
Heavy Single
2x2 Heavy

3.  3 RFT:
7 MU
14 Pistols (7/side alternating)
21 Box Jumps 30/24" - Games Standards

Tuesday, October 16, 2012

Wednesday 10.17.12

 Rest Day

This day a few years ago, I made the best decision of my life.  
I love you babe, more than you will ever know.  
Thank you for being the woman of my dreams.

Competitors Competition

Registration will open up this week.  This one-day event will be very challenging and there will be no scaling.  

Prepare for everything and be ready for anything.  

A good indicator of whether you have what it takes to compete is if you could complete all of last year's Regional workouts as prescribed.  

Mid January is the perfect time to test your fitness.  
With just about a month before The Open, lets see how measure up against the best.

Monday, October 15, 2012

Tuesday 10.16.12

Ryan Grage
1.  Clean and Jerk
5x1 heavy and across 

2.  Back Squat
heavy single
2x2 moderate

3.  Open 12.5
7 minute up ladder of:
3 Thrusters 100/65
3 C2B Pull ups
6 Thrusters
6 C2B
9.12.15... as high as possible in 8 minutes

Wednesday will be a rest day.

Sunday, October 14, 2012

Monday 10.15.12

Shawn McQueen.

1.  Snatch Push Press + 2 OHS
work up to a heavy

2.  Snatch 
1x1 heavy - heavy does not mean "max effort."   Read the FAQ's to get a better grasp on these terms.
2x2 moderate

3.  Front Squat
1x1 heavy
1x2 moderate

4.  "Diane"
Deadlift, 225/155

Friday, October 12, 2012

Saturday 10.13.12

The "WhadayaSnatch" program begins on Monday.

Start with an empty barbell and a running clock...

1.  Snatch 
10 minutes to work up to a 1RM

2.  Clean and Jerk
10 minutes to work up to a 1RM

3.  Front Squat
10 minutes to work up to a 1RM

This is NOT about establishing new 1-Rep Maxes.  It is about being able to hit big numbers in the allotted time.  You must start with an empty bar and no warm up sets before.  If you time out, you must move onto the next movement and you are DONE in 30 minutes.  We will hit true PR's soon enough - respect the process - today is not that day.

Thursday, October 11, 2012

Friday 10.12.12

1.  Back Squat

2.  Bench

3.  100m Sprints
10 x 100m, OTM - Record fastest and slowest times.

WhadyaSnatch Templete

 WhadayaSnatch  Templete

October and November

Snatch Skill
Front Squat

Clean/Jerk Skill
Clean and Jerk
Back Squat


Front Squat

Clean and Jerk
Back Squat

Big Metcon


Wednesday, October 10, 2012

Tuesday, October 9, 2012

Wednesday 10.10.12


1.  5 RFT:
5-4-3-2-1 Rope Climbs, 15'
10-8-6-4-2 Hang Power Cleans, 225/155
15-12-9-6-3 Box Jumps, 30/24" - Games standards.
The first round is 5 Rope Climbs, 10 HPC and 15 BJs, the next round is 4-8-12 and so on.

2.  Tabata Stone Shoulders
Dudes:  135
Chicks: 95

Cheryl - 4:51

Wednesday, October 3, 2012

Tuesday 10.9.12

I am going to be out of the country for a few days and not sure if I'll have internet access, so I am posting the next few days of training ahead of schedule...

1.  Clean Pull
3 x 1 at 110% of max clean.

2.  Power Clean
2 x 1 heavy

3.  Power Clean and Jerk
2 x 1 heavy

4.  "Black and Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees
From the vault...

Monday 10.8.12

1.  Snatch Balance
work up to a heavy single

2.  Snatch 
5x1 Heavy - Not max efforts. Heavy, moderate and light weights are described in the FAQ page. 
3x2 Moderate

3.  "Short Fat Nancy"
3 RFT:
400m Run
15 OHS, 135/95

Video and review your lifts.  Coach's Eye is an awesome app.

Sunday 10.7.12

Rest Day

Saturday 10.6.12

For Time:
30 Muscle ups
30 Clean and Jerks, 135/95

 The Ockerbeast is going individual this year.

Friday 10.5.12

 EC working with two-time Olympic Gold Medalist Erin Cafaro on keeping 
the knees back and staying over the bar in the Snatch.

1.  Snatch 
8x1 at 85%, OTM

2.  Clean and Jerk
8x1 at 85%, OTM

3.  Prowler
2 x 200m, 95/45 - rest as needed between sets.

3 x 20 GHD Sit ups - 1 minute rest between sets.

Find a good training partner or coach that 
will push you and help you see things.

Thursday 10.4.12

M.A. Jen.
Rest Day

Go through the door...