Tag-Team Championship Fight Gone Bad - Heavyweight Division
5 rounds for max reps in 1 minute of:
Wall Ball, 30/20
SDHP, 135/95
BJ, 30/24"
PP, 135/95
Row for cals - each athlete must row at least one calorie per round.
1 minute rest between rounds.
if you don't have any friends to throwdown with you - complete 5 rounds of max reps in 40 seconds at each station, with a 20 second break between every station and a 1 minute rest after each round.
1. Complex
5 sets for max load of:
3 Power Clean
3 Front Squats
3 Jerks Each set is 9 reps. Rest as needed between sets. Climb to a max effort. 2. 3 RFT;
20 Deads, 245/165
20m Handstand walk
Moderate pace - this should be about 1 minute slower than your PR
Ben -
Just a quick note, my numbers have gone up tremendously. I thought it would be hard for me to get a sub 3min Fran, never mind busting out a 2:27 with ease. Pulled out a 2:06 Diane and wasn't even tired. Simply amazing. and to think - we haven't even started the metcon yet! haha! A big thank you for your hard work. It is greatly appreciated!!! How can I get a CFNE tshirt over here in Norway? Maybe even one of those Built by Bergeron ones as well?
I don't know if we have every formally met. I am married to Tanya Wagner.
I just wanted to drop you an email to let you know Tanya and I have been following your Competitors WOD programming for the past month and a half to 2 months. It has been nice following someone elses programming rather than your own, let me tell you. That being said I wanted to say thank you so much for your efforts in your programming.
We are currently following about 1 month behind your current Comp. Wod programming and we have both seen huge gains in our strength and Oly Lifts. I just pr'd my snatch at 240lb yesterday after missing 205lb in this past years regionals and having an old pr of 215lbs. Tanya just hit 145lb on her snatch 10lbs more than ever before and also hit a 200lb C&J for her first time. Both of our strength numbers on our frnt and bk squats have also significantly increased.
Thanks again so much for your generosity on allowing people such as ourselves to follow your expertise in programming for competitive athletes. Hopefully this can help both of us make a good run at the games again this year. Good luck to you and Heather with your new addition to the family.
I'm willing to bet someone looks up to you. Live your life centered around your core values; integrity, commitment, empathy, honesty and establish a work ethic that is inspiring and worthy of their admiration.
I will be presenting the Box Seminar in NYC on December 8th.
What makes a World-Class CrossFit Affiliate? In the words of Greg Glassman, it is the “The Constant and Relentless Pursuit of Excellence.” This one-day seminar will explore the best practices that the world’s best affiliates use everyday, and how to use these practices to create Excellence in your Affiliate.
Learn the ins-and-outs of running a World-Class Affiliate:
Hiring, Training and Paying Coaches.
Programming for the Elite, Sport Specific and Masses.
Marketing your Affiliate and getting so many members you’ll have to turn them away.
Creating a Community of Trust, Support, Honesty and Excellence.
2. 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.
"Barbara"
5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats Rest exactly 3 minutes between rounds. Post Scores as total time including the rest.
“Nothing in the world can take the
place of persistence. Talent will not,
nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost
a proverb. Education will not; the world
is full of educated derelicts.
Persistence and determination are omnipotent. The slogan ‘press on’ has solved and always
will solve more problem of the human race.”
-Calvin Coolidge, 1923. "Silent Cal" did not speak often, but when he did, people listened.
3. 3 Rounds for max reps:
TTB
Burpees
KBS, 53/35
Wall Balls, 20/14 Round 1, :50/:10 Round 2, :45/:15 Round 3, :40/:20 Bring the same intensity to each round. Report scores as total reps for each round.
Rest Day Competitors Competition Update
The girls side of the competition is going to be legit. Four former individual Games Athletes, Stacey Kroon, Heather Bergeron, Cheryl Nasso, Jessa Lemoine and North East Beast, Mel Ockerby are already signed up to compete.
2. Clean and Jerk
Work up to a heavy single
1 x 2 heavy
3. Back Squat
work up to a heavy single
4. For Time:
2 rounds of:
3 Power Cleans, 225/155
10 HSPU
2 rounds of:
6 Power Cleans, 185/135
20 Ring Dips
2 rounds of:
12 Power Cleans, 135/95
30 Hand Release Push ups No rest between rounds. One bar, strip the weight.
2. Back Squat
5x1, across - as heavy as possible 3. AMRAP 12:
with a partner and one barbell:
1 Squat Clean Thruster (185/135)
2 Squat Clean Thrusters
3 Squat Clean Thrusters
One athlete works while the other rests. If Kevin and Matt are partners, Kevin does one rep then Matt does one rep. Kev does two reps and then Matt does two. Kev does three reps and Matt does three reps. That is one round. They would then repeat the same sequence, 1.2.3...1.2.3... Partial rounds count. Score as complete rounds + extra reps (ie, 4+6). This workout is harder and a better stimulus when done with a partner, but if you train solo you can do AMRAP 8 of 1-2-3 with a :30 rest between all reps.
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