Thursday 8.1.13

Becca.

2013 GAMES ATHLETES

1.  Back Squats
3x5 - nothing too heavy

2.  Metcon
Take a class at your affiliate

2014 REGIONAL ATHLETES

1. Snatch Technique
OTM x 10
2 Squat Snatches at 65%

2.  Clean and Jerk Technique

OTM x 10
2 Squat Cleans + 2 Split Jerks at 65%

3.  Squats

4 x 6 Back Squats, across

4.  Gymnastic Skills
Free Standing Handstand, accumulate 3 mins.

5.  Metcon

"Boat Race"
3 RFT:
500m Row
400m Run
Rest exactly 3 mins between rounds.  Post times for all three rounds.

2014 OPEN ATHLETES

1.  Metcon

"Boat Race"
3 RFT:
500m Row
400m Run
Rest exactly 3 mins between rounds.  Post times for all three rounds.

2.  Snatch Technique

OTM x 10
2 Squat Snatches at 65%

3.  Strength

OTM x 12
Odd:  4 Back Squats
Even:  4 Bench Presses

"If you want to win, put your foot on the gas and take it all the way in.
You give someone that split second, you take that extra breath, you let go of that bar and you're gunna get beat."

-Scott Panchik

Wednesday 7.31.13

Recovery Day
60-90 minutes of restorative activity - mobility, stretching, active recovery, yoga or other low intensity (non-crossfit) activity.



Today I wish I wasn't a coach.  Today I wish I was a creative writer, a journalist, a professional writer or even a screenwriter.  Someone that could do justice to the feelings I have and put them into words.  But I am just a coach, a jock with a blog. 

To say I am proud, to say that I care about my Team, Becca, Bubba, Big Bri, Jerry, my coaches, and the entire CFNE community is such an understatement and doesn't even begin to express the depth of my feelings towards these people, the week at the Games or the previous year.  I know I can't begin to do them justice, but I will do what I can...

Derek "The Off-The-Field Leader"
You are the only athlete in the world that has competed in every CrossFit Games as a member of an Affiliate team, and your experience is respected and your advice is credible and helpful.
You are the role model we all strive to be.  Caring and thoughtful, but determined and relentless.  You set the tone; leading with words and actions.   Your commitment, your dedication and the sacrifices you have made over the past five years are vast and obvious. I am proud to have you as a member of my team, but even more proud to call you a friend.

Montoya "The Silent Assassin"
Your skills are second to none and you can hang with the best in the world when it comes to being a freak on a pull up bar or flipping your body over objects.  You are smart, cunning, have a killer instinct and are crazy enough to kill yourself for your teammates.  You are poised under pressure and a true "game-day" athlete.

James "The Field General"
This weekend it was your ship and you captained it like a champion.  Your presence and attitude on the field set the tone, gave direction, and lead our team to the podium.  You were confident, clear and inspiring.  The test we faced this year was about working together and staying together and it wouldn't have happened without your leadership.  Your ability to expect and overcome adversity allowed your teammates to stay confident and on task. You are the fittest member of our team, but it was your leadership that stood out the most.

Bethany "The Hammer"
You are an incredible teammate; strong, determined, capable and willing to work for everything.  It takes a special breed of athlete to have the ability and commitment to reach the highest level, and you have now done it in three different disciplines; Olympic Bobsled, World Championship Hammer Throw and Silver Medal at the CrossFit Games.  Yet you are humble enough to willingly expose and work on any weakness.  You are one of the most 'coachable' athletes I have ever worked with and a true joy to have as a member of the Team.

Rachel "The Spark Plug"
We talk a lot about the intangibles that it takes to compete at the highest level.  Poise, confidence, self awareness, humility, humor, determination, toughness and having solid core values.  You are a rock (yes, physically you look like a rock), but mentally you as solid as they come.  Your skills and strength are on par with the Elite CrossFitters in the world, but its your mental approach, your comradery, and your friendship that make you such a valuable member to our team.

Heather "My Girl"
There isn't another person in the world with the same passion, creativity, dedication or that I love more. You understand everything it takes to excel in this sport both as an individual and on a team.  You are keenly aware of what it going on, what is important, and how to do things the right way.  Your athletic ability and opinions are respected by me, the rest of the team and the entire CrossFit world.  A coach isn't supposed to have favorites, but you are mine.  You are my everything.  You make me a better coach and a better person.  Love you.

Becca "The SoCal Girl"
You are a warrior.  I wish I could put into words how much I enjoyed coaching you this year and this past weekend.  You are an amazing athlete and watching you smile after the unbroken handstand walk was the highlight of my weekend.  I only wish we could train together all year long.
I know you are unsatisfied with your finish this year and that only serves as confirmation of the athlete that you are.  I am confident that I learned as much from you this weekend as you did from me.  I am incredibly excited about this year.

Brian "Big Bri"
You were my first personal training client ever, and I can still remember our first meeting and training session.  Your dedication, loyalty, and the respect others have for you is unparalleled.  You have seen me grow as a coach, CFNE grow as a community and yourself grow as an athletes and competitor.  You are the true work horse.  No one has more grit or determination.  Congrats on another amazing Games.

Bubba "Bubba"
I believe you have grown more as an athlete this year than any year since we started training together five years ago.  You are more coachable, open-minded, move better and have worked harder on your weaknesses.  You are becoming a complete athlete and coaching you has been more and more rewarding.  I believe you have incredible potential to take a spot on the podium next year.

Jerry "The Fireman"
Pure guts and determination.  You have a terrific mental approach to competing; calculated yet relaxed. You continue to surprise and inspire us with your ability, performances, approach and commitment.

Mom  - You can't give your mom a nickname.
Your selflessness knows no limits.  You gave up an entire week, so that Heather and I could focus.  You never ask for anything in return, and you make it seem like you enjoy every second of it.  I know how much you do for me, for us and everyone.  Thank you a million times over for being the mother you are and making me the man I am.
Happy Birthday.  I love you.


The CFNE Coaches "Ali, Geoff, Max, Doole, Ashley, Harry"
We could not have accomplished what we did this year without you.  This podium finish is as much yours as anyone else on the team.  Your dedication and commitment to pursuing excellence in every form of your work, training and live permeates the entire CFNE community and makes us all better.

The CFNE Community "Everyone"
Your support during the Games and throughout the year means more than you can imagine.  The "Red Sea" at Regionals, the pep-rally breakfast before our flight to Cali, the crew that traveled to the Games,  those that send us inspiring messages and the welcome home "Congrats" banner all mean SO MUCH to me and the entire team.  Thank you for being so supportive and amazing.  Because of you, I have the best job in the world at the best Affiliate in the world.

GAMES WEEK

CompWOD Crew - 

I will be pretty busy this week coaching at the Games so I am posting the next 8 days in advance.  

Thanks for all the support this season.  

Go Team CFNE!

Go Becca!

Go Big Bri!

Go Bubba!

Go Jerry!

Tuesday 7.30.13

Bode.

2014 REGIONAL ATHLETES

1.  Bounding
work up to a max height Box Jump

2.  Box Squats
8x3, across - set box up just below parallel, wide stance, keep shins perpendicular, no dropping or plopping onto the box.

3.  20 Rep Benchmark
20 yard Max Yoke Carry, unbroken

4.  Metcon
"AMRAP 10 Fran"
Complete 21-15-9-21-15-9...as many times as possible in 10 minutes.
Thrusters, 95
Pull ups

2014 OPEN ATHLETES

1.    Metcon
"AMRAP 10 Fran"
Complete 21-15-9-21-15-9...as many times as possible in 10 minutes.
Thrusters, 95
Pull ups

2.  Skills
OTM x 10
6 Pistols, alternating 3 each leg

Monday 7.29.13

Hobart.

2014 REGIONAL ATHLETES

1. Snatch
3 x Max Reps with 185, Tng

if you can't get at least 4 reps on all sets, scale the load.

2.  Clean 
3 x Max Reps with 225, Tng
if you can't get at least 4 reps on all sets, scale the load.

3.  Jerk
3 x Max Reps with 225, Tng
if you can't get at least 4 reps on all sets, scale the load.

4.  Gymnastic Benchmark
1 set of max unbroken reps of TTB

5.  Metcon
"AMRAP 15 Diane"
Complete 21-15-9-21-15-9...as many times as possible in 15 minutes.
Deads, 225/155
HSPU

2014 OPEN ATHLETES

1.    Metcon
"AMRAP 15 Diane"
Complete 21-15-9-21-15-9...as many times as possible in 15 minutes.
Deads, 225/155
HSPU

2.  Snatch
5 RM, TnG

3.  Clean and Jerk
5 RM, TnG

Sunday 7.28.13

Tracy O.

Rest Day

Saturday 7.27.13

Bethany and Rachel.

2014 REGIONAL ATHLETES

1.  Bench Press
5x5 at 55%
5x5 at 65%
5x5 at 75%

2.  Metcon
Team WOD
1000m Row, (500m each).
400 Double unders
300 HR Push ups
150 KBS, 70/53
100 Pull ups
One athlete works while the other rest.  If you don't have a teammate split the reps in half.

2014 OPEN ATHLETES

1.  Metcon
1000m Row, (500m each).
400 Double unders
300 HR Push ups
150 KBS, 70/53
100 Pull ups
One athlete works while the other rest.  If you don't have a teammate split the reps in half.

Friday 7.26.13

2014 REGIONAL ATHLETES

1. Back Squat
3RM 
10RM

4.  Metcon
10.9.8.7.6.5.4.3.2.1 of:
Squat Cleans, 135/95
200m Run after every round.

2014 OPEN ATHLETES

1. Back Squat
3RM 
10RM

4.  Metcon
10.9.8.7.6.5.4.3.2.1 of:
Squat Cleans, 135/95
200m Run after every round.

Thursday 7.25.13

Montoya.

2014 REGIONAL ATHLETES

1. Snatch
1RM 

  
2.  Metcon
AMRAP 8:
7 Power Snatch, 115/80
14 C2B
21 BJ, 24/20 - games standards.

2014 OPEN ATHLETES

1. 1. Snatch

1RM 

  
2.  Metcon
AMRAP 8:
7 Power Snatch, 115/80
14 C2B

21 BJ, 24/20 - games standards.

Wednesday 7.24.13

Recovery Day
60-90 minutes of mobility, stretching, or yoga.

Tuesday 7.23.13

Rachel Martinez.

2014 REGIONAL ATHLETES

1. Back Squat 
5x5 at 55%
5x5 at 65%
5x5 at 75%

2.  Metcon
"Fight Gone Bad"

2014 OPEN ATHLETES

1.  Metcon

"Fight Gone Bad"

2. Back Squat 
5x5 at 55%
5x5 at 65%
5x5 at 75%

Monday 7.22.13

Bode.

2014 REGIONAL ATHLETES

1. Clean and Jerk
1RM

2.  Metcon
"Elizabeth"
21-15-9
Squat Cleans, 135/95
Ring Dips

2014 OPEN ATHLETES

1. Clean and Jerk
1RM

2.  Metcon
"Elizabeth"
21-15-9
Squat Cleans, 135/95
Ring Dips

Sunday 7.21.13

Big Bri

(Picture courtesy of the games site)

Rest Day

Saturday 7.20.13

Ashley's Squat Therapy.

2013 GAMES ATHLETES

1.  For Time:
21 GHDSU with medball, 20/14
15 Snatches, 155/105
9 Burpee Pull ups

2.  Row
3 x 1000m, Rest as needed.

2014 REGIONAL ATHLETES

1. Squat
Back Squat, 7x3 across
Front Squat, 5x5

2. 20 Rep Benchmark
Jerk, 20 unbroken reps for max load.  Resting in the rack position or overhead is ok.

3.  Metcon
"Scooter"
400m KB Farmer Cary, 53/35
20 Burpee Box Jumps, 30/24
400m Plate Carrry, 35/25
20 Burpee Box Jumps, 30/24
400m Plate Carrry, 35/25
20 Burpee Box Jumps, 30/24
400m KB Farmer Cary, 53/35

4.  Rowing 
10 rounds of:
1 minute for max Cals
1 minute rest

2014 OPEN ATHLETES

1.    Metcon
"Scooter"
400m KB Farmer Cary, 53/35
20 Burpee Box Jumps, 30/24
400m Plate Carrry, 35/25
20 Burpee Box Jumps, 30/24
400m Plate Carrry, 35/25
20 Burpee Box Jumps, 30/24
400m KB Farmer Cary, 53/35

Friday 8.19.13

Becca.

2013 GAMES ATHLETES

1.  Clean and Jerk
work up to a single heavy, not max

2.  Sprints
10 x 100m, rest as needed.

3.  3 RFT:
20 C2B
20 Burpees
20 Deads, 225

2014 REGIONAL ATHLETES

1.  Speed Work
8 x 200m on the 2 minutes

2.  Pulls
A:  Dead Lift
3 x 5
B:  Good Morning
4 x 6  - use a safety squat bar if you have one.  if you don't have one - its a good purchase.  we will be using it in this program.

3.  Metcon
"Isabel"
30 Snatches for time, 135/95

2014 OPEN ATHLETES

1.  Metcon
"Isabel"
30 Snatches for time, 135/95

2.  Skills
OTMx12
Odd:  3-5 Muscle ups
Even:  3-5 Squat Therapy - demo video

Thursday 7.18.13

Rachel's OH Walking Lunges

2013 GAMES ATHLETES

1.   For Time:
400m Run
5 OHS, 225/155
400m Run
10 OHS, 185/135
400m Run
15 OHS, 135/95
400m Run
20 OHS, 95/65

2.  OTM x 12
Even:  5 Bar MU
Odd:  5 super high Box Jumps

2014 REGIONAL ATHLETES

1. Snatch Technique
OTM x 10
2 Squat Snatches at 65%

2.  Clean and Jerk Technique

OTM x 10
2 Squat Cleans + 2 Split Jerks at 65%

3.  Squats

6 x 4 Back Squats, across

4.  Gymnastic Skills
Handstand Shoulder taps, 5 sets of max reps in :20, :40 rest - keep feet together and touch the same-side shoulder.

5.  Metcon

AMRAP 12:
100 Wall Balls
200 Double Unders
50 Wall Balls
100 Double Unders

2014 OPEN ATHLETES

1.  Metcon

AMRAP 12:
100 Wall Balls
200 Double Unders
50 Wall Balls
100 Double Unders

2.  Clean and Jerk Technique

OTM x 10
2 Squat Cleans + 2 Split Jerks at 65%

3.  Strength

5 x 5 Dead Lifts, TnG across.

"To stay out of the 'pain cave,' you just need to do something enough so that you feel comfortable with it. It will still hurt—especially if somebody's pushing you—that's when you just need to force yourself to pick the weight back up."

-Rich Froning

Wednesday 7.17.13

Dex Hopkins.

Rest Day

You don't have to be one of the best in the world today, or even the best in your gym today.  

If you work harder than every one else, 
If you have a love for this like no one else, 
If you commit yourself to improving every day, month after month and year after year, 

If you have confidence and truly believe -

 You will become one of the best in the world.

Check out how much Lindsey has improved over the past few seasons.

Lindsey Valenzuela, 2009

Lindsey Valenzuela, 2013

Tuesday 7.16.13

McNinja

2013 GAMES ATHLETES

1.  3RFT:
50' Yoke Carry, 450/300
1000m Row

2.  "Hitman"
3 RFT:
10 Back Squat, 225/155 - no racks
400m Run

3.  Swim
3 sets of 5 mins in open water - ocean preferable.

2014 REGIONAL ATHLETES

SESSION ONE:

1. Bounds
Broad Jump, 1RM

2.  Pulls

7 x 3-Pos. Halting Snatch Pulls, Slowly pull from the ground pausing for a full 2 seconds at each position before jumping and shrugging with straight arms..  Focus on the positioning and bar path.  The three positions are (1) one inch off the floor, (2) Just above knee, and (3) Pockets.  

3. 20 Rep-Test

Overhead Walking Lunge - Max weight for 20 unbroken steps - no stopping anywhere, once you start you can't rest or pause till you're done.

SESSION TWO

1.  Metcon

For time:
1 mile Run
50 Burpees

2.  Rowing 
8 rounds of:
:20 at 5K Pace
:20 at 2K Pace
:20 at 500m Pace
1 minute rest
If you don't know your PR's for these distances use this chart below:
Men:
500m = 1:30 time, 1:30 pace
2k = 7:00 time, 1:45 pace
5k = 20:00 time, 2:00 pace
Women:
500m = 1:45 time, 1:45 pace
2k = 8:00 time, 2:00 pace
5k = 25:00 time, 2:30 pace

2014 OPEN ATHLETES

1.  Metcon

For time:
1 mile Run
50 Burpees

2. Skills

OTMx10 

3 Squat Snatches at 65%, no TnG

Monday 7.15.13

Rachel's Football Sled Push.  

2013 GAMES ATHLETES

1.  Paddle Board
30 mins - have fun, then work hard

2.  3 RFT:
100' OH Walking Lunge, 135/95
30 TTB

3. AMRAP 10:
100' Hand Over Hand Rope Pull, you choose the weight
30 Hand Release Push ups

2014 REGIONAL ATHLETES

1. Snatch
5 x Power Snatch + Hang Squat Snatch

2.  Clean and Jerk
5 x Power Clean + Hang Power Clean + Push Jerk + Split Jerk

3.  Gymnastic Benchmark
Max Deficit Parallette HSPU - these are strict HSPU.  Start with a stack of 10# plates and an abmat between the parallettes. Complete one rep and then take away a plate until you are as low as possible.  If you can go to the floor, complete as many reps as possible.  

4.  Metcon
10.9.8.7.6.5.4.3.2.1 of:
C2B Pull ups
Box Jumps, 30/24"
25 Double unders after every round.

2014 OPEN ATHLETES

1.    Metcon
10.9.8.7.6.5.4.3.2.1 of:
C2B Pull ups
Box Jumps, 30/24"
25 Double unders after every round.

2.  Snatch
5 x Power Snatch + Hang Squat Snatch

Klokov's Deficit HSPU

Sunday 7.14.13

Rest day

Arnold's Six Rules for Success

1.  Trust yourself and become who YOU want to be?  What makes YOU happy?   No matter what anyone else thinks, trust that you can become who you want to be.  

2.  Break the rules.  Think outside the box.  You want to be the best.  You need to do something no one else has ever done before.

3.  Don't be afraid to fail.  Every success comes from a willingness to fail.  Fear can paralyze.  If you have no fear, you will push yourself harder.

4.  Don't listen to the haters.  Others will say you can't do that - screw them.  Do it anyway.

5.  Work your ass off.  No pain, no gain.  If you want to be successful there is no way around hard, hard work.  Out work everyone.  No other rule will work without hard work.

6.  Give back.  Reaching out and giving will bring you more satisfaction than anything else you can do.  

Saturday 7.13.13

Geoff.

2013 GAMES ATHLETES

1.  "Dynamite Kid"
3 RFT:
10 Muscle ups
5 Squat Cleans, 225/155

2.  5K Run

2014 REGIONAL ATHLETES

1. Squat
Back Squat, 7x3 across
Front Squat, 5x5

2. 20 Rep Benchmark
Dead Lift, 20 unbroken TnG reps

3.  Metcon
"Lift Up Moore"
5 RFT:
20 Lateral Barbell Burpees
13 Squat Cleans, 135/95

4.  Rowing 
8 rounds of:
:20 at 500m Pace
:20 at 2K Pace
:20 at 5K Pace
1 minute rest
If you don't know your PR's for these distances use this chart below:
Men:
500m = 1:30 time, 1:30 pace
2k = 7:00 time, 1:45 pace
5k = 20:00 time, 2:00 pace
Women:
500m = 1:45 time, 1:45 pace
2k = 8:00 time, 2:00 pace
5k = 25:00 time, 2:30 pace

2014 OPEN ATHLETES

1.    Metcon
"Lift Up Moore"
5 RFT:
20 Lateral Barbell Burpees
13 Squat Cleans, 135/95

August 10th, 2013

Saturday, August 10th at CrossFit New England

Two Divisions

1.  Ages 12-14

2.  Ages 15-17

Events will be announced soon.

Registration and more info: HERE.

Friday 7.12.13

Connor

2013 GAMES ATHLETES

1.  Bounding
5 attempts at max vertical jump
5 attempts at max broad jump
5 attempts at max hurdle jump

2.  Handstand walk
3 sets of max distance in 30 seconds

3.  3 sets of:
Max rep TnG Snatches, 185/135,   

4.  5 RFT
5 Bench Press, 225
5 Power cleans, 225

2014 REGIONAL ATHLETES

1.  Speed Work
a.  4 x flying 40's - each run is actually 80 yards.  start by running 20 yards, when you hit the 20-yard mark sprint 40 yards as fast as possible, then slow to a good run for the final 20 yards.  

b.  2 x 200m, rest as needed.

2.  Pulls
5 x 5 Good Mornings, across - use a safety squat bar if you have one.  if you don't have one - its a good purchase.  we will be using it in this program.

3.  Metcon
"Open 12.3"
AMRAP 18:
15 BJ, 24/20
12 S2O, 115/75
9 TTB

2014 OPEN ATHLETES

1.  Metcon
"Open 12.3"
AMRAP 18:
15 BJ, 24/20
12 S2O, 115/75
9 TTB

2.  Skills
5 sets of unbroken C2B at 60% or max effort.  Use June 28th as a reference for your max C2B.  If you did 20 reps on June 28th, today you will be doing 5 x 12 unbroken.  This is not for time so rest as needed between sets.  If you didn't do the max test on June 28th, do it today.  

Thursday 7.11.13

It's waiting for you.

2013 GAMES ATHLETES

1.  Snatch
1 rep heavy

2.  Clean and Jerk
1 rep heavy

3.  Front Squat
3 rep heavy

4.  "Kelly"
5 RFT:
400m Run
30 Box Jumps, 24/20" - games standards
30 Wall Balls, 20/14

2014 REGIONAL ATHLETES

1. Snatch Technique
3 Rounds of Snatch Complex Waves

a.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 55% of 1RM
b.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 60% of 1RM
c.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 65% of 1RM
Hang = at pockets
Low Hang = below knee
Complete three rounds of a, b, c.  For example if your 1RM snatch is 225, complete the complex of PS+ HSS+LHSS at 55% (125#).  Then complete the complex at 60% (135#). And finally complete the complex at 65% (145#).  This is one wave.  Complete three waves.  Rest as needed between all sets, but work quickly.  BE FAST TODAY!

2.  Clean and Jerk Technique

OTM x 7
2 x Squat Clean and Jerks at 65% - split jerks.
Just as the Snatches - BE FAST.

3.  Squats

6 x 4 Back Squats, across

4.  Gymnastic Skills
Handstand Shoulder taps, 5 sets of max reps in :20, :40 rest - keep feet together and touch the same-side shoulder.

5.  Metcon

AMRAP 12:
10 Burpees
25 Double Unders

2014 OPEN ATHLETES

1.  Metcon

AMRAP 12:
10 Burpees
25 Double Unders

2.   Snatch Technique

3 Rounds of Snatch Complex Waves

a.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 55% of 1RM
b.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 60% of 1RM
c.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 65% of 1RM
Hang = at pockets
Low Hang = below knee
Complete three rounds of a, b, c.  For example if your 1RM snatch is 225, complete the complex of PS+ HSS+LHSS at 55% (125#).  Then complete the complex at 60% (135#). And finally complete the complex at 65% (145#).  This is one wave.  Complete three waves.  Rest as needed between sets, but work quickly.  BE FAST UNDER THE BAR!

3.  Squats

6 x 4 Back Squats, across

Wednesday 7.10.13

2013 GAMES ATHLETES

Rest Day

2014 REGIONAL ATHLETES

1.  Yoga

2.  Play a sport
40-60 mins.

Take the LQ Test

2014 OPEN ATHLETES

Rest Day

Take the LQ Test

The LQ Test

I stole this from Daniel Coyle, author of "The Talent Code."  If you haven't read his book, it's a must.  I posted his full article, "The Learning Quotient" on the articles page.  

Your "Learning Quotient" is a quantitative measure of your work ethic, character, relentlessness, determination, humbleness and willingness to learn.  It determines a large part of your success as athlete.  As a coach, I would rather have an athlete with moderate talent and a high LQ, than the opposite.  

Here’s how to find your LQ.  Rank yourself from 0 - 10 in each category (0 for strongly disagree; 10 for strongly agree).  Be honest and assess yourself right now.  Not where you were in high school or where you will be in three months.  No one will know your score except you (unless you post to comments).  We will re-take this test in a few months and see if we've improved.

• 1. You work on your skills for an hour or more every day. - that is skills, not training, but practicing movements.
• 2. You are focused on the process, not the immediate results, but long-term outcomes.   - do you freak out over bad days, or recognize that the stimulus of the training is the important thing not the time on the clock or missed PR's?  
• 3. You have strong relationships with mentors/coaches, and use them as models and guidance.   - do you have someone you can trust and believe in completely.  Do they make you better?  do they believe in you as an athlete and person?  Do you make them a better coach?
• 4. You are keenly aware of how much you do not know, and the gap between your present abilities and your longterm goals.  the smarter you become the more you realize you don't know. 
• 5. You can accurately and precisely describe the skills you want to build.  - the exact numbers and times you want to hit?
• 6. You think about improving your skills all the time. - and you do so with a positive mindset.  not stressing, worrying or over-thinking your training, but thinking about your training clearly, confidently and positively.
• 7. You approach your daily training with enthusiasm.  - training at this level is hard work.  really hard work.  if you don't LOVE  it -  you won't last.
• 8. You balance repetition/volume with innovation/improvement. - you need to get in the volume, but you not at the expense of moving better.  Efficiency and better movement is as important as strength and a bigger engine.  Think threshold training.
• 9. You are comfortable going outside of your comfort zone.  Being comfortable being uncomfortable.  Coming in last, failing reps, trying new things, listening to advice, pain, soreness, battery acid in your lungs.  
• 10. You are constantly adapting and refining your learning process.  - Pursuing excellence in every aspect of your life.  Nutrition, training, relationships, finance, professional, etc...

Tuesday 7.9.13

Becca

(photo from games.crossfit.com)

Mind Over Matter, article on Becca's 6th trip to the Games.

2013 GAMES ATHLETES

1.  Yoke

Max carry for 50'

2.  3RFT:

10 Muscle ups

200m Sand bag Run, 80/60

3.  For Reps:

2 mins of legless Rope Climbs

2 mins of max Alt. Pistols

2 mins of max Rope Climb

2 mins of HS walk, for distance

2 mins of Alt. DB Squat Snatch, 70/50

2014 REGIONAL ATHLETES

SESSION ONE:

1. Bounds

1RM Vertical Jump, if you don't have a vertec slowly raise a gymnastic ring to a max height.  2 foot flat take off - no steps.  Measure distance from max reach to ring height.

2.  Pulls

5RM Deadlift, no TnG - dead stop between every rep.

3. 20 Rep-Test

Thrusters, max weight for 20 unbroken reps - no stopping anywhere, once you start you can't rest or pause till you're done.

SESSION TWO

1.  Metcon

21-15-9

Deadlifts, 225/155

OHS, 135/95

2.  Rowing

3 x 1000m, 3 mins rest

2014 OPEN ATHLETES

1.  Metcon

21-15-9

Deadlifts, 225/155

OHS, 135/95

2. Skills

OTMx20

Odd:  3 Pos. Squat Clean, 50% of 1RM, Pause for a full 2 seconds from each position; (1) from mid thigh, (2) at the knee, (3) mid-shin but off the ground.

Even:  3 Muscle ups

"The mind is everything.  Every thought you create manifests itself in the real world; if you didn't achieve something you strove for - you simply didn't believe in it enough."
- Mario Novak, Pro Hockey Player.

Monday 7.8.13

Potsy.

2013 GAMES ATHLETES
1.  Clean Complex
Power Clean + Squat Clean, work up to a heavy set.

2.  For Time:
100 KBS, 53/35
100 Push ups
100 Deads, 135/95
100 S2O, 75/55

3.  20 mins on Airdyne
Just go.

2014 REGIONAL ATHLETES
1. Snatch 
3x1, heavy
2x2, moderate
- Be sure to read about the differences between "heavy" and "moderate" lifts in the FAQs.  If you are going to follow the program - follow the program.  I see people posting "new pr!" on heavy days. That is not a heavy lift - it's a max.  If it feels good - its suppose to feel good.  Save the Max lifts for Max days.  

2.  Clean and Jerk
3x1, heavy
2x2, moderate

3. Oly Pause Squats
8x3 High Bar Back Squat,  3 second pause at rock bottom  

4.  Gymnastic Benchmark
Strict Pull ups, 1 set for max reps

5.  "Open Test"
AMRAP 20:
50 Wall Balls
50 DU
40 BJ, 24/20
40 TTB
30 Burpees
30 C2B
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups
  

2014 OPEN ATHLETES
1.   "Open Test"
AMRAP 20:
50 Wall Balls
50 DU
40 BJ, 24/20
40 TTB
30 Burpees
30 C2B
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

2. Snatch 
3x1, heavy
2x2, moderate
- Be sure to read about the differences between "heavy" and "moderate" lifts in the FAQs.  If you are going to follow the program - follow the program.  I see people posting "new pr!" on heavy days. That is not a heavy lift - it's a max.  If it feels good - its suppose to feel good.  Save the Max lifts for Max days.  

3. Oly Pause Squats
8x3 Back Squat, 5 second pause at rock bottom   

I'm gunna show you how great I am...

Sunday 7.7.13

CFNE.

REST DAY

Saturday 7.6.13

2013 GAMES ATHLETES
1.  Run
6 x 200m - rest as needed.

2.  OTM x 12
Odd:  3 Back Squats
Even:  6 Bar Muscle ups

3.  OTM x 12
Odd: 2 Rope Climbs, 15'
Even:  2 Bear Complexes  (PC + FS + OH + BS + OH), climbing

2014 REGIONAL ATHLETES
1. Low Bar Back Squat
4x6

2. Front Squat
3x5

3.  20 Rep Test
Bench Press

4.  "Lipson Test"
400m Prowler Push, bodyweight

5.  Row
2K, at 5K pace

2014 OPEN ATHLETES
1.  "Lipson Test"
400m Prowler Push, bodyweight

2.  AMRAP 3:
Double unders

Friday 7.5.13

Fence Jump Overs.

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

2.  4 Rounds For time:
20 Box Jump Overs, 24/20
20 Pull ups
20 GHDSU
20 DU
200m Run
3 min rest between rounds

SESSION TWO
1.  10K run

2014 REGIONAL ATHLETES
1.  Speed Work
6 x 100m, every 2 minutes.

2.  Pulls
7 x 1 Clean Pause Clean Pulls,  use 100% of your 1RM clean weight.  Slowly pull from the ground, pause at mid-thigh for 2 full seconds, explode through the shrug.  Arms stay long the entire time.  

3.  Run
5K run

2014 OPEN ATHLETES
1.  ARMAP 6
5 Squat Clean Thrusters, 155/105
10 Buprees

2.  Skills
10 Rounds of:
Max C2B in 10 seconds, 20 seconds rest
Max Double Unders in 20 seconds, 10 seconds rest

Thursday 7.4.13

America!

REST DAY - Happy 4th of July!

Wednesday 7.3.13

2013 GAMES ATHLETES
1.  3 RFT:
10 Deads, 315
5 Parallete HPSU - place an abmat between parallettes.  head touches abmat every rep.

2.  21-15-9
Burpee Box Jump Overs, 24/20
KBS, 70/53
TTB

3.  "Lipson Test"
400m Sled pull, bodyweight

2014 REGIONAL ATHLETES
RECOVERY DAY
1.  Yoga
45-90 mins.

2.  Active
Swim, bike, run, hike, basketball, etc...

2014 OPEN ATHLETES
Rest Day

Tuesday 7.2.13

Hobart's PR Front Squat and the girls.

2013 GAMES ATHLETES
1.  Clean and Jerk
7 RM TnG
5 RM, TnG
3 RM, TnG

2.  5 RFT:
9 Thruster, 135/95
9 Bar MU

3.  Row
4 x 750m, 2 min rest

2014 REGIONAL ATHLETES
1.  Bounding
4 x 6 Hurdle Hops

2.  Pulls
3 x 8 Sumo Dead Lift

3.  AMRAP 20:
5 HSPU
7 C2B Pull ups
10 1-arm DB Snatch, 45/30 - alternating 

2014 OPEN ATHLETES
1.  AMRAP 20:
5 HSPU
7 C2B Pull ups
10 1-arm DB Snatch, 45/30 - alternating 

2.  Skills:
OTM x 12:
Odd:  5-10 unbroken Ring Dips
Even:  3-5 Overhead Pause Squats, 95/65 - 5 second pause at the rock bottom position.