Thursday, May 31, 2012

Friday 6.1.12

Derek, 5 seconds before the gun.
Session 1
1.  Skills
Handstand Walk practice for 10 minutes - if you can walk well, practice turning around. 

2.  OTM x 20
Odd:  6 OHS (165, 115)
Even:  6 Muscle ups

Take as much time as possible between sessions.  Ideally am and pm

Session 2
1.  5 RFT:
5 KBS, 100/70
5 BJ, 36/30
5 Parallette HSPU

Wednesday, May 30, 2012


Until the week before the games we will be following the schedule below:

Monday - Rest
Tuesday - On
Wednesday - On
Thursday - Rest
Friday - On
Saturday - On
Sunday - On

As far as we know the Games are going to be Friday, Saturday, and Sunday.  We will spend the next month training on the same days.

Tuesday, May 29, 2012

Wednesday 5.30.12

1.  5 RFT
5 Power Cleans 225, 155
10 Burpees

2.  Choose
5 RFT:
400m Run or Row
1 minute rest between rounds.
Pick ONE -  based on which needs more work.

The Red Sea

Monday, May 28, 2012

Tuesday 5.29.12

The Regionals are behind us.  Hopefully you took time yesterday to reflect on your performance.  What went well, what could you have done differently (don't think of this in a "woulda, coulda, shoulda" kind of way, but what can you learn from the weekend).  
Was your mind in the right place for every wod?  Did you recover properly after each wod?  Did you always have chalk, tape, time to get worked on by a ART, or massage?  The small things add up.  What small things could you change for the next competition?

NOW IT'S TIME TO GET READY FOR THE GAMES!  The Regionals are over, look forward not backwards.  You can't change anything from the past so don't dwell on it.  Focus on the present - it's the only thing you can control.
Montoya hits 225 (10#pr) on the Snatch Ladder.  
Team CFNE hit 1130 to win the event and was 10# off the world record.

1.  Front Squat 
10x1, across at 90%, OTM

2.  Push Press
5x3, climbing

3.  Thruster/MU
5 RFT:
6 Thrusters 165, 125
6 Bar MU

World Record...

Thursday, May 24, 2012

Regionals Weekend

This weekend is the North East Regional.  
Check back in on Tuesday for the next phase of our year long training, "Games Prep".

Wednesday, May 23, 2012

Thursday 5.24.12

1.  Row 
5 minutes easy, no monitor

2.  Snatch 
3x1 at 80%
2x2 at 75%

3.  "Pregame"
2 rounds NOT for time:
2 Squat Cleans 185, 115
3 Muscle ups
5 T2B
6 Wall Ball
Rest 2 minutes between rounds.
This should be at a walking pace, take about 10 seconds between movements and focus on technique and proper positioning - not fast cycle times.  The idea is "Calm and Confident," you have done the work now it's just a matter of getting loose and feeling things out.  

Lots of rest tonight.  Before going to bed visualize yourself going through "Diane" - Every Rep!  Feel the bar in your hands, and your head hitting the mat.  Visualize the details.  

Don't worry about WOD2 or Saturday or Sunday.  You should only be focusing on the NEXT event.  Nothing new tomorrow.  Eat the same breakfast you have been doing and get to the venue early.  You are ready.

Monday, May 21, 2012

Tuesday 5.22.12

 TEAM - A fist is stronger than five fingers.

1.  Snatch
On The Minute:
5x1 at 85%
3x2 at 75%

2.  DBS
10-8-6-4 Dumbbell Snatch, :20 between rounds

What should a Taper week look like?
The goal of a taper week is to decrease the volume leading up to a competition with the goal of being rested and primed for game day.  
There are a few ways to program a successful taper week, and much of it can be individual, but here are a few common characteristics that work well for most.  
(Assuming the competition in on the week end)
1.  Monday should be heavy.  Preferably Back or Front Squats - something like 5x3.  These should be 'heavy' but not max effort.  We don't need to make gains today, just get the stimulus.  This heavy squat will have a huge neurological and hormonal spike which will benefit you later in the week.  Come Saturday you'll be ready to chew concrete.
2.  Chose intensity over volume, but keep intensity "relatively" high not max effort.  No need to max out - save it for game day, but keep the feeling of what it's like to work hard. 
3.  Train skills - practice (neurological) is more important than training (muscular) at this point.
4.  Rest at least one complete day of rest.  It's ok to add mobility or active recovery.
5.  Train the day before competition.  Most athletes do better coming off a light day of training than they do coming off a rest day.  Keep it lighter.  A fast walk through is appropriate.  

3x Games Competitor, Stacey Kroon training at CFNE.

Sunday, May 20, 2012

Monday 5.21.12

Regionals Baby!
1.  Back Squat
3x3 at 80%
2x2 at 85%

2.  HSPU
3 sets of max reps, 1 minute rest

3.  Bent Over Row
5 sets 8-12

Are you practicing skills to help your weaknesses?  
Piked straddles are great.

Saturday, May 19, 2012

Sunday 5.20.12

Learn and play new sports.
Rest Day

This is the final week of the Regional Prep Programming.  
Next week's split
Monday - Heavy
Tuesday - Regional Prep
Wednesday - Rest
Thursday - Pre Game
Friday - Regional
Saturday - Regional
Sunday - Regional

Next monday will be a rest day.  Tuesday begins our Games Prep.  This is probably the best time of year for programming/training - lots of new fun skills and great blend of metcon/strength/recovery.  If you have waiting to jump on board, next week would be a good time to hitch your wagon to this train.  

Friday, May 18, 2012

Saturday 5.19.12

3x Games Competitor Camille at CFNE

1.  Yoke
10x50' Yoke Carry - work up to a max effort

2.  3 RFT:
50m Prowler Push, 1.5xBodyweight
25m HS walk
20 T2B
15 BJ - games style
10 KBS, 70/53
5 Burpees,

Coach B, working with CFNE team member Kevin Montoya.  
Do you use video as a teaching tool?  
If you are a coach or you train yourself you MUST buy the "Coach's Eye" app for your iphone.  
It's awesome

Friday 5.18.12

1.  DBS
4x12 Dumbell Snatch, 100/70 - Rest :30 between rounds

2. 20 min up ladder
HPC 225, 135
Elevated HSPU
complete one rep of each movement, then repeat the cycle doing two reps of each, and then again with 3 reps and so on...
Pat "The Manimal" Barber attacks.  
Do you have a junk-yard dog mentality?

Tuesday, May 15, 2012

Wednesday 5.17.12

1.  HPC
Max unbroken Hang Power Cleans (225, 135), Rest :40 between sets.  Continue until you've accumulated 30 reps

2.  Double Tabata Mash up
Eight rounds of:
As many reps as possible in :40 seconds of:
Front Squat (95, 65)
Pull ups
Rest :20 between movements.  This is a 16 minute workout - :40 of FS, then rest :20, :40 of PU, then rest :20 and repeat eight times. 

The Iron, by Henry Rollins

Monday, May 14, 2012

Tuesday 5.16.12

Visualize success...

Session 1
Within 30 minutes...
1.  Snatch Push Press
work up to a heavy single

2.  Snatch Push Press + Overhead Squat
Work up to a heavy single

3.  Snatch Balance
Work up to a heavy single

4.  Snatch 
Work up to a heavy single

Rest 4 hours, then:

Session 2
1. of:
Deadlift 345, 225
Muscle ups
Elevated HSPU

Over 80% of Olympic athletes use visualization as a part of their training, 
and 90% of those find it improves performance.  

Sunday, May 13, 2012

Monday 5.14.12

1.  Box Squats
5 x 2 Box Squats - Climbing.  Set the box height so you are at parallel at the bottom, not below.  

2.  Push Press
Quickly work up to a 5 rep heavy Push Press

3.  Bent Over Row
4 x 10 bent over row - Overhand grip

5.  Prowler
5 x 40m Prowler push - 2 x bodyweight, rest as needed between sets

Different events require different mindsets for optimal performance.  
Should you be calm and confident entering a wod, or should you be a pitbull ready to attack? 

Sunday 5.13.12

Rest Day

This week's schedule:
Monday:  Max Effort
Tuesday:  Regional Prep
Wednesday:  Regional Prep
Thursday:  Rest
Friday: Regional Prep
Saturday: Metcon
Sunday: Rest

Saturday, May 12, 2012

Saturday 5.12.12

Sorry for the late post, there were some things I had to do...  

Happy Birthday Bode Bergeron 7 lbs. 2 oz. May 11, 2012
1.  MU
unbroken Muscle ups, OTM x 6
Beasts:  4/2
Ninjas:  5/3

2.  21-18-15-12-9-6-3
Power Snatch (95, 65)
200m  Run

My two favorite people in the whole world...

Thursday, May 10, 2012

Regional Prep.

This is a re-post to help answer some questions.

Hey Beasts and Ninjas, 

There has been a bunch of questions on the direction of this site, so here's my quick answer.  The programming on this site is geared for competitors preparing for the Regionals.  After the Regionals are over, it will focus on preparing for the Games in July.  

I understand that many of you may have missed the boat this year, but are still looking to use this site to help improve your training.  Since we know the WODS for the Regional competitions, the programming on this site is going to be narrowly focused over the next four weeks.  My suggestion is if you are not competing in a Regional this year use the next three weeks to improve weaknesses and then jump back on board in June. 

Friday 5.11.12

1.  Snatch
20 DU + 1 Snatch at 85%, OTM x 10 - don't go heavier.

2.  Mod WOD2
2K Row - pace at :10/500m seconds over your best 2k pace
50 Pistols
20 HPC 225, 135

The Post Training Self-Fulfilling Prophecy...

The moments immediately after training are some of the most powerful moments you have as an athlete.  Not for nutrition or mobility, but to practice self talk that will have immediate and huge effects on your performance.  
  When "time" is called, do you immediately second guess your effort?  Do you think about how hard that was and focus on how awful you feel?  Do you think about how you could have gone faster or regret breaking up that last set?  If so, you are undermining your training and creating a self-fulfilling prophecy of continued struggle and failure.  
Instead, after your next hard training session take one minute with our own thoughts and reinforce how happy you are with the effort you gave.  Reinforce how pleased you are with finishing strong and not breaking up the last set.  Tell yourself you like "this" feeling.  Convince yourself that you like the feeling of lying on the floor with battery acid pumping through your lungs. 
As you practice this positive self talk you are creating a different kind of self-fulfilling prophecy.  One of success, max effort and determination.  Practice this consistently for a week and watch your performance and effort jump up a level.

Tuesday, May 8, 2012

Wednesday 5.9.12

Who you train with can be as important as what you do for training. 
Don't have a good group to train with... Move.

1.  HPC
Unbroken HPC (225, 135) for time:
Record rest intervals

2.  Barbell Pull up
3 RFT:
35 Back Squats 135, 95
30 Pull ups
25 OH 135, 95

35 Front Squats 85, 65
30 Pull ups
25 OH 85, 65

35 Back Squats 65, 45
30 Pull ups
25 OH 65, 45
Pace this.  We don't need fast cycle times.  Looking for unbroken sets on the squats, and one break on the Pull ups and OH.

Practice isn't about hours, it's about focus.  Think of how many hours you have been driving.  Are you an expert driver?  Probably not, because most of your driving is mindless and "junk practice".  If you had been completely present and immersed in those hours behind the wheel you'd probably be competing in the Indy 500 in a few weeks.

Now check out this video and think about how focused their training must have been to accomplish these amazing feats.

There is no such thing as obsessed.  That is just a word the lazy use to describe dedicated.

Monday, May 7, 2012

Tuesday 5.8.12

1.  Snatch Balance
Take 15 minutes to work up to a heavy single. - if you fail a rep decrease by 20# and work back up.

2.  10-8-6:
Dead 345/225

Rest 1 minute, then:

3. TTB
50 Toes to Bar for time.

No prowler, No problem.  Do plate pushes as a sub...

Sunday, May 6, 2012

Monday 5.7.12

Rest days this week will be Thursday & Sunday.

It's not the size of the dog in the fight, it's the size of the fight in the dog.

1.  Front Squat 
3x3 across 

2.  Jerk Complex
Push Jerk + Split Jerk, work up to a heavy set

3.  4 RFT: 
14 DB Snatch (100/70), 
50m Sprint  

Friday, May 4, 2012

If I could be any superhero I would be...

Saturday 5.5.12

1.  5 RFT:
5 Power Cleans
5 Front Squats
5 Push Jerks
5 Muscle ups
Rest 1 minute between rounds

Dudes:  185#
Chicks: 125#

Record times for each round.

Thursday, May 3, 2012

Friday 5.4.12

1.  Snatch 
3x1 at 90%
2 x 2 at 80%
Warm up as needed, but don't do extra reps.  If you miss more than once, drop the weight and continue.
The back off sets don't need to be touch and go, you can drop and go.

2.  3 RFT:
500m Row
16 Pistols - stand on a mat (yoga or gymnastic)
6 HPC (225, 135)
Think about maintaining your 2k pace on the row and being smooth and efficient on the Pistols - don't let your heart rate get up.  The HPC don't need to be straight, instead try and be consistent on how you break these up round to round.

Tuesday, May 1, 2012

Wednesday 5.2.12

1.  HPC
7x3, :30 rest between sets

2.  Barbell Pull up
3 RFT:
35 Back Squat (135, 95)- Front Squat (85, 65) - OHS (65, 45)
30 Pull ups
25 Push Jerk (135, 95) Push Press (85, 65) Push Press (65, 45)

Monsters need mobility too.  Are you and your crew doing everything you can to improve performance?

Montoya's epic fail...