Monday 7.1.13

Bethany and Montoya.

2013 GAMES ATHLETES
SESSION ONE
1.  Snatch
3 x Max Reps, 185/135 - rest as needed between sets.

2.  Back Squat
10 RM

3.  5 RFT:
400m Run
15 HSPU
12 TTB
9 Burpees


SESSION TWO
For Time:
Swim 500m
Bike 20 miles
Run 3 miles

2014 REGIONAL ATHLETES
1.  3 Pos. Snatch
(1) Pockets
(2) At Knee
(3) Mid Shin, but off the ground
pause for a full 2 seconds at each position.  work up to a heavy set.

2.  Back Squat
4 x 6 across

3.  5RFT:
250m Row
10 Cleans, 135/95

2014 OPEN ATHLETES
1.  3 Pos. Snatch
(1) Pockets
(2) Knees
(3) Mid Shin, but off the ground
pause for a full 2 seconds at each position.  work up to a heavy set.

2.  Back Squat
4 x 6 across

3.  5RFT:
250m Row
10 Cleans, 135/95

Sunday 6.30.13

REST DAY

Saturday 6.29.13

Hobart and Rachel's mountain ruck with packs.

2013 GAMES ATHLETES
Session ONE
3 RFT:
50' Farmers Carry, super heavy
50' Yoke, 450/315
5 Burpee Bar MU

Session TWO
Swim 500m
Bike 10 miles
Run 3 miles

2014 REGIONAL ATHLETES
"Kelly"
5 RFT:
400m Run
30 Box Jumps, 24/20 - Games Standards.
30 Wall Balls, 20/14

2014 OPEN ATHLETES
"Kelly"
5 RFT:
400m Run
30 Box Jumps, 24/20 - Games Standards.
30 Wall Balls, 20/14

"An entire sea of water can’t sink a ship unless it gets inside the ship. 

Similarly, the negativity of the world can’t put you down unless you allow it to get inside you" 

– Goi Nasu

Friday 6.28.13

Kate Schuh.

GAMES ATHLETES
1.  Clean and Jerk
1RM

2.  Front Squat
2x2, across

3.  5 RFT:
10-8-6-4-2:  Power Clean, 205
1-2-3-4-5: Parallette HSPU

2014 REGIONAL ATHLETES
1.  Back Squat
20RM

2.  C2B
1 x max reps

3.  21-18-15-12-9-6-3 of:
SDLHP, 75/55
Push Press, 75/55

2014 OPEN ATHLETES
1.  Front Squat
3RM
10Rm

2.  C2B
1 x max reps

3.  21-18-15-12-9-6-3 of:
SDLHP, 75/55
Push Press, 75/55

"Fear is your friend.  Fear is an indicator.

Sometimes it shows you what you shouldn't do.

More often than not, it shows you exactly what you should do."  

-Tim Ferriss

Thursday 6.27.13

RECOVERY DAY
Spend 40 minutes working on Flexibility - Foam rolling, lacrosse ball mashing and other mobility stuff is GREAT, but this is a 40 minute session of stretching.

Just a super cool video...

Wednesday 6.26.13

Colleen Neutra.

2013 GAMES ATHLETES 
1.  Squat Snatch
3 x max reps at 185/135, Rest as needed between sets.

2.  OTM x 10
Odd:  5 heavy Front Squats
Even:  2 Rope Climbs, 15" - attempt to go TnG

3.  3 RFT:
20m Heavy Prowler
20 TTB

2014 REGIONAL ATHLETES
1.  Squat Snatch
8 x 2, OT2M @ 85%

2.  Squat Clean and Jerk
8 x 2, OT2M @ 85%

3.  OTMx12
Odd:  200m Row
Even:  :30 max Handstand Walk

2014 OPEN ATHLETES
1.  Squat Snatch
8 x 2, OT2M @ 85%

2.  Squat Clean and Jerk
8 x 2, OT2M @ 85%

3.  AMRAP 8:
8 Thrusters, 95/65
8 Burpee TTB - set rings 6" above max reach

Tuesday 6.25.13

Connor Nugent.

Check out the new Games, Regional and Open templetes in the Programming Philosophy page.  

We will be starting this templete in 2 weeks, on Monday July 8th.

GAMES ATHLETES
1.  Medball Toss
3 Throws for distance, Chest Pass Style, 10/6
3 Throws for distance, Chest Pass Style, 20/14
3 Throws for distance, Chest Pass Style, 30/20

3 Throws for distance, Soccer Throw-in Style, 10/6
3 Throws for distance, Soccer Throw-in Style, 20/14
3 Throws for distance, Soccer Throw-in Style, 30/20

3 Throws for distance, Over the Shoulder Keg-toss Style, 10/6
3 Throws for distance, Over the Shoulder Keg-toss Style, 20/14
3 Throws for distance, Over the Shoulder Keg-toss Style, 30/20
Every throw is a max effort.  Rest as needed between all throws.

2.  9-6-3 of:
Dead Lift, 365/255
Parallette HSPU

3.  Row
5 x 300m, 1 minute rest

2014 REGIONAL ATHLETES
1.  Bounding
4x6 Hurdle Hops

2.  Snatch Grip Deadlift 
5x3 - work up to a heavy set.

3.  For Time:
30 Burpees
30 Pull ups
30 Thrusters, 95/65
30 Double Unders
30 KBS, 53/35
30 Wall Balls, 20/14
30 Box Jumps, 24/20
30 GHDSU

2014 OPEN ATHLETES
1.  Snatch Grip Deadlift 
5x3

2.  For Time:
30 Burpees
30 Pull ups
30 Thrusters, 95/65
30 Double Unders
30 KBS, 53/35
30 Wall Balls, 20/14
30 Box Jumps, 24/20
30 GHDSU

Monday 6.24.13

Geoff Leard

2013 GAMES ATHLETES
1.  Clean and Jerk
5x1 at 85-90%

2.  Front Squat
2x2, across

3.  3 RFT:
7 Clean and Jerks, 185/135
7 Muscle ups
400m Run

2014 REGIONAL ATHLETES
1.  Bench Press
1RM

2.  Push Press
3x8

3.  For Time
3 x 500m Row

2014 OPEN ATHLETES
1.  Bench Press
1RM

2.  ARMAP 12
500m Row
15 Hand Release Push ups
15 Deadlifts, 185/135

3.  Toes To Bar
3 x max reps, strict - no kipping.

Sunday 6.23.13

Jessa Lamoine

Rest Day

Saturday 6.22.13

Michelle Marshall

2013 GAMES ATHLETE

1.  Back Squat
10Rm

2.  Deadlift
work up to a heavy set of 5

2.  Ruck
90 min. Climb/hike with a pack, 60/40

2014 REGIONAL ATHLETE

1.  Filthy 50
50 Box Jumps, 24
50 Jumping Pull ups
50 KBS, 35
50 W. Lunges

50 Knee to Elbow

50 Push Press, 45

50 Hip Ext

50 Wall Balls, 20/14

50 Burpees

50 Double Unders

2.  Skill Focus Work

spend 20 minutes working on a weakness

2014 OPEN ATHLETE

1.  Filthy 50
50 Box Jumps, 24
50 Jumping Pull ups
50 KBS, 35
50 W. Lunges

50 Knee to Elbow

50 Push Press, 45

50 Hip Ext

50 Wall Balls, 20/14

50 Burpees

50 Double Unders

2.  Skill Focus Work

spend 20 minutes working on a weakness

Friday 6.21.12

Rachel Martinez

2013 GAMES ATHLETE

1.  Snatch

5x1 at 85%

2x2 at 75%

2.  Clean and Jerk

5x1 at 85%

2x2 at 75%

3.  OTM Bear Complex

OT2M for as long as possible complete:

1 Power Clean

1 Front Squat

1 S2O

1 Back Squat

1 S2O

Dudes:  Start with 185 and go up by 10# every 2 minutes.

Chicks:  Start with 125 and go up by 5# every 2 minutes.

4.  For Time:

75 Burpees

75 TTB

2014 REGIONAL ATHLETE

1.  Back Squat
20 RM

2.  For time:
10.9.8.7.6.5.4.3.2.1 Jerks, 225/155
2-4-6-8-10-12-14-16-18-20 Pull ups
round one is 10 jerks + 2 Pull ups, round two is 9 jerks + 4 Pull ups, continue to one jerk + 20 pull ups.

2014 OPEN ATHLETE

1.  For time:
10.9.8.7.6.5.4.3.2.1 Jerks, 185/135
2-4-6-8-10-12-14-16-18-20 Pull ups
round one is 10 jerks + 2 Pull ups, round two is 9 jerks + 4 Pull ups, continue to one jerk + 20 pull ups.  

2.  Front Squat
5 RM

Thursday 6.20.13

REST DAY

Wednesday 6.19.13

Craig Kenney

2013 GAMES ATHLETES

1.  Vertical Jump
take 5 attempts to establish a 1RM

2.  "Big Amanda"
9-7-5:
Muscle ups
Squat Snatch 185/135

Rest 3 hours

1.  3 RFT:
6 Stone Shoulders, 155/105
15 C2B

2.  Ocean Swim
10 minutes

2014 REGIONAL ATHLETES

1.  Squat Snatch
7 x 2 reps on the minute at 80%

2.  Squat Clean and Jerk
7 x 2 reps on the minute at 80%

3.  "Amanda"
9-7-5:
Muscle ups
Squat Snatch 135/95

2014 OPEN ATHLETES

1.  AMRAP 8:
4 minutes of max rep Squat Snatch at 115/80
with continuous running clock change weights
4 minutes of max rep Squat Clean and Jerk at 165/110

2.  21-18-15-12-9-6-3 for time of:
Unbroken Box Jumps, 24/20 - if you miss a rep restart that set and continue.  you must break between sets.

3.  Pause Squats
6 x :30 hold at the bottom of a squat, 95/65 - rest as needed between sets.

Tuesday 6.18.13

Raise your expectations of yourself.  

(Picture courtesy of Box Life Magazine)

2013 GAMES ATHLETES
1.  Snatch
5x1 at 85%
2x2 at 75%

2.  Clean and Jerk
5x1 at 85%
2x2 at 75%

3.  "Hitman"
3 RFT:
10 Back Squats, 225 - from the ground, no racks
400m Run

2014 REGIONAL ATHLETES
1.  Snatch
5x1 at 85%
2x2 at 75%

2.  Clean and Jerk
5x1 at 85%
2x2 at 75%

3.  21-15-9
KBS, 70/53
Burpee

4.  Skill Focus
Spend 20 minutes working on a skill that needs improving.

2014 OPEN ATHLETES
1.  Squat Clean and Jerk
10x1, OTM  - moderate weight.  think technique and speed not load.

2.  AMRAP 4 of:
21-15-9
KBS, 70/53
Burpee

3.  3 Rounds for max reps of:
1 minute double unders
1 minute C2B Pull ups

What's the deal with the "Games, Regional and Open Athletes"?  Check the FAQs to find out which is right for you.

Monday 6.17.13

Potsy.

Rest Day

Sunday 6.16.13

Happy Father's Day to all the dads out there.

GAMES ATHLETES
1.  5 RFT:
10 Parrallette HSPU
400m Run

Rest 3-4 hours

2.  3 RFT:
10 Back Squats, 205 - from the ground, no racks.
12 Burpees

2014 REGIONAL ATHLETES
1.  OTM x 20
Odd:  2 Back Squats
Even:  4 strict Parallette HSPU - set ups plates and/or abmats under head to reduce the height.  

2.  Double unders
300 reps for time - every time you mess up complete 3 Burpees.

Saturday 6.15.13

GAMES ATHLETES
1.  3 RFT:
6 Deads, 335/225
400m Run

Rest 3-4 hours

2.  3 RFT:
500m Row
7 Power Snatch, 175/115
12 Burpees

2014 REGIONAL ATHLETES
1.  Power Snatch from blocks
5 x 2, bar should be just above the knee

2.  Dead Lift
1x5
1x3
3x2
Come to a complete stop between reps.  No touch and go.

3.   3 RFT:
500m Row
7 Power Snatch, 155/105
12 Burpees

Friday 6.14.13

GAMES ATHLETES
1.  Medball Toss
3 Throws for distance, Chest Pass Style, 10/6
3 Throws for distance, Chest Pass Style, 20/14
3 Throws for distance, Chest Pass Style, 30/20

3 Throws for distance, Soccer Throw-in Style, 10/6
3 Throws for distance, Soccer Throw-in Style, 20/14
3 Throws for distance, Soccer Throw-in Style, 30/20

3 Throws for distance, Over the Shoulder Keg-toss Style, 10/6
3 Throws for distance, Over the Shoulder Keg-toss Style, 20/14
3 Throws for distance, Over the Shoulder Keg-toss Style, 30/20
Every throw is a max effort.  Rest as needed between all throws.

2.  MedBall Run
2 x 200m Run for time, rest as needed between efforts.
men carry two 20# balls
women carry two 14# balls

3.  Front Squat
3RM

4.  21-15-9
Thruster, 135/95
Bar MU

2014 REGIONAL ATHLETES
1.  Back Squat
20RM

2.  "The Ultimate Warrior"
Thruster, 135/95
Bar MU

3.  Goat Training
Spend 20 minutes working on a weakness.

Thursday 6.13.13

GAMES ATHLETES
Rest Day
Spend 30 minutes working on flexibility/mobility

2014 REGIONAL ATHLETES
Rest day
Hold the bottom of a squat for 5 unbroken minutes, rounded back is ok.

Wednesday 6.12.13

Becca.

GAMES ATHLETES
1.  Snatch
5x1 at 85%
2x2 at 75%

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

3.  5 RFT:
20 Box Jump Overs, 24/20
20 Pull ups
20 GHDSU
20 Double Unders
200m Run
Rest exactly 3 minutes between rounds.


2014 REGIONAL ATHLETES
1.  OTM x 6
3 Squat Snatches at 75%

2.  OTM x 6
3 Squat Clean and Jerks at 75%

3.  Row
4 x 750m, rest 3 minutes between rounds

Tuesday 6.11.13

The Legend.

GAMES AND 2014 REGIONAL ATHLETES
1.  "DT"
5 RFT:
12 Deads, 155/105
9 HPC, 155/105
6 PJ, 155/105

2.  Goat Training
Spend 20 minutes working on a weakness.

"If I'm nervous, I'm in danger of learning something.  

If I'm not nervous, I'm not pushing myself hard enough.  

So I've always pushed myself to do things that make me nervous."

Jeffrey Taylor,

University of Michigan's Ross School of Business Commencement 2013

Monday 6.9.13

Rest Day

Programming on this site for the next two months will be geared towards athletes competing in the 2013 Games.

If you did not qualify for the games, but have the goal of competing the 2014 Regionals and beyond, I will do a separate post for you guys.

Sunday 6.8.13

Great times having Becca in Boston this week.  Can't wait for the Games!

What are some movements/challenges you think we might see at the Games this year?

Regional ONE, TWO & THREE
Choose one of the following:
1. 90 min + mountain hike/run with weight vest, 40/20
2.  10K run
3.  30 mile bike
4.  1 mile swim

Schedule:
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training


REGIONAL FOUR:  June 7-9
REGIONAL DAY THREE

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

Saturday 6.7.13

Heather.

Regional ONE, TWO & THREE
1.  Hurdle Jumps
6 x 6

2.  3 RFT:
15 Wall Balls, 30/20
12 Power Cleans, 155/105
6 Burpee Muscle ups

3.  Slow AMRAP 20:
2 Rope Climbs, 15'
400m Run
do this at a moderate pace, don't record times.  

Schedule:
Sunday - Training
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training


REGIONAL FOUR:  June 7-9
REGIONAL DAY TWO

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

Friday 6.6.13

Happy Birthday James 

Regional ONE, TWO & THREE
Rest Day

Schedule:
Saturday - Training
Sunday - Training
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training


REGIONAL FOUR:  June 7-9
REGIONAL DAY ONE

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

Thursday 6.6.13

Castro is a fan

Regional ONE & TWO
1.  Dead Lift 
4 x 6, across

2.  3 RFT:
800m Run
400m Sandbag Run, 80/60

3.  3 Giant Sets:
21 GHDSU
14 Ring Rows
7 GHR

Schedule:
Friday - Rest Day
Saturday - Training
Sunday - Training
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training

REGIONAL THREE:  May 31-June 2 
1.  Stone Shoulder
work up to a heavy set of 3

2.  3 RFT:
8 Thrusters, 135/95
6 Muscle ups

3.  Run
200m, Rest equal time
400m, Rest equal time
800m, Rest equal time
1 mile

Schedule:
Friday - Rest
Saturday - Training
Sunday - Training 
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training

REGIONAL FOUR:  June 7-9
PREGAME
1.  OHS 
Work up to a triple from the ground at 75% 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 - Rest
Tuesday - Rest
Wednesday - Training
Thursday - Training
Friday - Rest

Wednesday 6.5.13

Bode doing his pre-game warm up for the 2030 Games.

Regional ONE & TWO
SESSION ONE
1.  Snatch
1 RM

2.  3 RFT:
5 Back Squats, 315/205
20 TTB

3.  5 RFT:
50' Prowler, heavy - you choose the weight
6 Parallette HSPU
6 Power Snatches, 135/95

SESSION TWO
1.  Swim
Warm up drills
5 x 100m, 1 minute rest

Swim Drill Warm up
50m freestyle
25m left arm only
25m right arm only
50m catch up
50m stroke for distance
25m hypoxic 
25m freestyle

Schedule:
Thursday - Training
Friday - Rest Day
Saturday - Training
Sunday - Training
Monday - Rest

REGIONAL THREE:  May 31-June 2 
1.  Back Squat
4 x 4

2.  4 RFT:
40m Prowler, 225, 185
8 Burpees

Schedule:
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training 

REGIONAL FOUR:  June 7-9
Rest Day

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

Tuesday 6.4.13

Check out Heather's beautiful post about the South West Regional.

This is fun to check out, Worldwide Regional Rankings Leaderboard

Regional ONE & TWO
1.  Squat Clean
10 x 1 OTM at 85%

2.  Pull up Complex
7 sets of:
Ninjas:  5 Wtd Pull ups for max weight (then drop the weight w/o coming off the bar) + 6 C2B
Beasts:  3 Strict C2B + 6 C2B + 9 Kipping Pull ups

3.  For Time:
12-9-6-3 Thrusters, 175/125
Between every set of Thrusters:
Run 25m and back
Run 50m and back
Run 75m and back

Schedule:
Tuesday - Training
Wednesday - Training
Thursday - Training
Friday - Rest Day
Saturday - Training
Sunday - Training
Monday - Rest

REGIONAL THREE:  May 31-June 2 
Rest Day

Schedule:
Wednesday - Training
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training 

REGIONAL FOUR:  June 7-9
1.  Row
1K Row at projected Jackie pace.

2.  OHS
3 x 3 at 90% of previous 3RM

3.  21-15-9
Wall Balls
C2B Pull ups

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

Monday 6.3.13

This was Chris 5 minutes after finding out he didn't qualify this year. 

(Picture courtesy of www.games.crossfit.com) 

Chris is the ultimate competitor.  He lives and breathes to test himself.  Ever moment of his life is directed at becoming a better CrossFit athlete.  He is completely focused, totally driven and has dedicated his life to maximizing his performance in this sport. He is a specimen, a machine, a warrior.  He is the racehorse that every coach dreams of.  If I pointed to a wall, he would run through it before I  could even ask.  

Chris poured his heart into training this year.  This weekend he competed with grit and passion.  Unfortunately, despite his heroic efforts, 2013 will be the first CrossFit Games ever without Chris Spealler as a competitor.  

In his own words, "it stings really bad."   

Chris is also a father, a husband, a friend and a coach.  Chris has incredibly strong values and they and they have served him well over the past seven years, and they served him well today.  Chris did everything in his power to make it to the Games this year, and because of that he has no regrets and is happy with his performance.  CrossFit is more than the Games, and Chris Spealler is more than the Competitor.  This is far from a crushing defeat.  This is a 147# man showing once again what is possible when you commit, care and keep your priorities in line.

Love you Chis.  Your Coach, Ben.

Regional ONE & TWO
Rest Day

Schedule:
Tuesday - Training
Wednesday - Training
Thursday - Training
Friday - Rest Day
Saturday - Training
Sunday - Training
Monday - Rest

REGIONAL THREE:  May 31-June 2 
Rest Day

Schedule:
Tuesday - Rest
Wednesday - Training
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training 

REGIONAL FOUR:  June 7-9
4RFT:
2 Rope Climbs, 15'
100' run
4 Squat Cleans, 225/135
100' run

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

Sunday 6.2.13

Regional ONE & TWO
Session ONE
1.  For time:
5K Run

Session TWO
1.  Back Squat
3 x 5, across

2.  Bench Press
4 x 6, across

3.  Deadlift
3 x 8, across

4.  For Time:
200m Prowler Push, 180/135

Schedule:
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training
Friday - Rest Day

REGIONAL THREE:  May 31-June 2 
Regional Day THREE

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

REGIONAL FOUR:  June 7-9
1.  Rest Day

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