Friday 10.4.13

Jon Pera.

2014 REGIONAL ATHLETES

1.  Pulls
5 x 5 Glute Ham Raises - weighted if possible.

2.  Odd Objects/Movements
"Lipson Test"
400m Sled Drag for time, bodyweight

3.  Metcon
7 x 400m Run, OT3M
Post times for all seven rounds.

5.  Row/Core
5 RFT:
300m Row
1 minute Plank

2014 OPEN ATHLETES

1.  Metcon
7 x 400m Run, OT3M
Post times for all seven rounds.

2.  Skills
5 rounds of:
:20 Handstand Hold, :40 Rest - Against a wall with really pretty positioning.  Think, active shoulders and straight line - heels to hands

Thursday 10.3.13

Ben Alderman, Garret Fischer, Kendrick Farris, Jason Khalipa at CFNE.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1.  Snatch Skills
5 x 5 Squat Snatches, TnG, OTM at 60% - 

2. Clean and Jerk Skills
5 x Low Hang Squat Clean + 1 1/2 Front Squat and Jerk
Low hang is below the knees but off the ground.  
Sequence:  Squat clean from low hang- stand up half way - squat - stand - jerk.

 Squats
4 x 7 High Bar Back Squats, across

AFTERNOON SESSION
1.  Gymnastic Skills
OTM x 12
Odd:  12 Pistols (6/side)
Even:  Play with rings - you pick the movements (levers, iron cross, hspu, etc...)

2.  Metcon

"Tabata Something Else"
8 round of max reps in :20 with :10 rest of:
Pull up
Push up
Sit up
Squat
Score is total reps completed.  Also post a total score for each movement.

2014 OPEN ATHLETES

1.  Metcon

"Tabata Something Else"
8 round of max reps in :20 with :10 rest of:
Pull up
Push up
Sit up
Squat
Score is total reps completed.  Also post a total score for each movement.

2.  Snatch Skills

5 x 5 Squat Snatches, TnG, OTM at 60% - 

3.  Strength

4 x 7 High Bar Back Squats, across

Wednesday 10.2.13

Becca.

Recovery Day.

Cheryl - 5:08 on Monday's Metcon!

Tuesday 10.1.13

Spealler.

2014 REGIONAL & GAMES ATHLETES

MORNING WORKOUT
1.  Bounding
5 attempts to establish 1RM Broad Jump

2.  Pull
3x8 Romanian Dead Lift

3.  20 Rep Benchmark
20 Rep Max Jerk

EVENING WORKOUT
1.  Metcon
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20 - games standards.

2.  Row
Each Interval For Time:
3 x 2K Row, equal work:rest.

2014 OPEN ATHLETES

1.  Metcon
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20 - games standards.

2.  Skills
OTM x 8:  10 TTB + 20 DU

Monday 9.30.13

 Happy Birthday Babe!

2014 REGIONAL & GAMES ATHLETES

1. Snatch Complex
6 sets of: Power Snatch + Squat Snatch + OHS, climbing

2.  Clean and Jerk
3 sets of: Squat Clean + Front Pause Squat (hold the bottom position for 3 full seconds) + Jerk

3.  Back Squats
5 x 3, climbing

4.  Gymnastic Benchmark
max unbroken C2B pull ups

5.  Metcon
For Time:
10-8-6-4-2 Squat Snatches, 115/80
50 Double unders after every set of snatches.

2014 OPEN ATHLETES

1.    Metcon
For Time:
10-8-6-4-2 Squat Snatches, 115/80
50 Double unders after every set of snatches.

2. Clean and Jerk

3 sets of: Squat Clean + Front Pause Squat (hold the bottom position for 3 full seconds) + Jerk

Sunday 9.29.13

Andrew Ho.

Rest Day.

Saturday 9.28.13

Meg Fox.

2014 REGIONAL & GAMES ATHLETES

1. Track Session
A.  4 x Shuttle of: 5-10-15 out and back
B.  6 x 150m Sprint, rest twice the work time.
C.  3 x 400 hard + 400 easy recovery

2.  Barbell 
For time:
4x8 unbroken Back Squats, 225/155 - taken from a rack.
rest 2 minutes
4x4 unbroken Cleans, 225/155 - squat or power.
rest 2 minutes
4x6 unbroken Front Squats, 225/155 - taken from a rack.
rest 2 minutes
2x5 unbroken Jerks, 225/155 - taken from a rack.
rest 2 minutes
1x5 unbroken Thrusters, 225/155 - "thrust-a-jerks" allowed.

This entire session is for time, but don't allow yourself to work with bad mechanics - be smart and take the time you need to get the reps and drill in good movement.  You must break after the prescribed reps and if you can't get a set unbroken you must redo that set.  

3.  Gymnastics
4 RFT:
7 MU
7 Box Jumps, 40/30"
7 Burpees

2014 OPEN ATHLETES

1.    Metcon
3 RFT:
30 Squat Cleans, 95/65
30 Burpees
30 Abmat Sit-ups

"We are lions in a field of lions.

Believe that voice that says that you CAN run a little faster

 and that you CAN throw a little harder.

Luck is the last dying wish of those who want to believe winning can happen by accident.  

Sweat on the other hand is for those who know it's a choice."

Friday 9.27.13

Maralene Zwarwich

2014 REGIONAL ATHLETES

1.  Pulls
5 x 5 Good Mornings

2.  Odd Objects/Movements
OTM x 12:
Odd:  1-arm barbell snatch, 1/side - you choose weight.
Even:  5 Double KB Thrusters, 70/53

3.  Metcon
5RFT:
5 Jerks, 185/135
10 Box Jump Overs, 24/20

4.  Rowing
3 x 1000m, 3 minute rest

5.  Core Work
3 Giant Sets of:
30 Reverse Hypers or 45 Hip Extensions
20 GHDSU
10 Strict TTB

2014 OPEN ATHLETES

1.  Metcon
5RFT:
5 Jerks, 155/105
10 Box Jump Overs, 24/20

2.  Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again.

He re-dips on the Push Press, but still impressive.

Thursday 9.26.13

Logan Schecter 

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1.  Big Clean Complex

3 sets of:
3 Position Squat Clean + Push Press +
3 Position Squat Clean + Push Jerk +
3 Position Squat Clean +Split Jerk
1 set consists of all 12 reps without dropping the bar.
Check out the demo videos below.

2.  Squats
4 x 7 High Bar Back Squats, across

3."Griff"

2 RFT:
800m Run
400m Backwards Run

AFTERNOON SESSION
1.  Gymnastic Skills
OTM x 12
Odd:  Max hold Front Lever on rings
Even:  Max hold Back Lever on rings

2.  Metcon

2RFT:
12 OHS, 135/95
12 Burpees
9 Power Snatches, 135/95
9 Burpee Box Jumps, 20"
6 Squat Snatches, 135/95
6 Burpee C2B

2014 OPEN ATHLETES

1.  Metcon

2RFT:
12 OHS, 135/95
12 Burpees
9 Power Snatches, 135/95
9 Burpee Box Jumps, 20"
6 Squat Snatches, 135/95
6 Burpee C2B

2.  Big Clean Complex

3 sets of:
3 Position Squat Clean + Push Press +
3 Position Squat Clean + Push Jerk +
3 Position Squat Clean +Split Jerk
1 set consists of all 12 reps without dropping the bar.
Check out the demo videos below.

3.  Strength

4 x 7 High Bar Back Squats, across

Nate Schrader is a monster.  

255 is the standing world record.

Kendrick Farris misses 245

Wednesday 9.25.13

Brandon Morris

Recovery Day

Tuesday 9.24.13

Jared Monaco.

2014 REGIONAL & GAMES ATHLETES

MORNING WORKOUT
1.  Bounding
Max height Box Jump with 20# weight vest.

2.  Pull
1RM Deadlift

3.  20 Rep Benchmark
20 rep max Front Squat

EVENING WORKOUT
1.  Metcon
AMRAP 15:
6 HSPU
12 KBS, 70/53
200m Run

2.  Row
Each Interval For Time:
500m, rest 3 minutes
500m, rest 3 minutes
300m, rest 1 minute
300m, rest 1 minute
1000m

2014 OPEN ATHLETES

1.  Metcon
AMRAP 15:
6 HSPU
12 KBS, 70/53
200m Run

2.  Skills
10 x max unbroken C2B Pull ups, 1 minute rest between attempts.

Monday 9.23.13

Meg Fox.

2014 REGIONAL & GAMES ATHLETES

1. Snatch Ladder
Guys:  start at 155
Girls:  start at 95
Add 10# every minute until you fail.  Take as many attempts as needed within the minute.  Once you fail rest 2-3 minutes before backing off 20# and hit three more singles.

2.  Clean and Jerk
5x1 at 90% across

3.  Box Squats
6x2, across
Set up a box just below parallel.  Keep you shins vertical as you slowly descend and absorb the box (no plopping).  Pause for a second relaxing the hamstrings before exploding out of the hole.

4.  Gymnastic Benchmark
Max Strict HSPU

5.  Metcon
AMRAP 6:
6 OHS, 155/105
9 Lateral Barbell Burpees
12 TTB

2014 OPEN ATHLETES

1.    Metcon
AMRAP 6:
6 OHS, 135/95
9 Lateral Barbell Burpees
12 TTB

2. Snatch Ladder

Guys:  start at 135
Girls:  start at 75
Add 5# every minute until you fail.  Take as many attempts as needed within the minute.  Once you fail rest 2-3 minutes before backing off 15# and hit three more singles.

2.  Clean and Jerk
work up to a heavy, but clean, single.

Sunday 9.22.13

Rest Day.

Saturday 9.21.13

Girls of the ECC doing KB SDHPs.

2014 REGIONAL & GAMES ATHLETES

1. Track Session
5 x 600m, rest 3 mins

2.  Barbell 
OTM x 20
Odd:  7 Front Squats
Even:  7 Jerks
One barbell and the same weight for both movements.  Good place to start is 50% of 1RM FS or Jerk, which ever is lighter.  Use a rack and climb up in weight when possible. 


3.  Gymnastics
A:  For 4 minutes, every :30 complete a set of max rep Strict C2B Pull ups
rest 1 minute
B:  For 4 Minutes, every :30 complete a set of max rep Strict Ring Dips
rest 1 minute
C:  For 4 Minutes, every :30 complete 1 Rope Climb.  Do these legless for as long as possible then switch to regular

2014 OPEN ATHLETES

1.    Metcon
"Glen"
30 Clean and Jerks, 135/95
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees

Friday 9.20.13

Ali Giorgio

2014 REGIONAL ATHLETES

1.  Pulls
5x3 Dead Lift, climbing

2.  Odd Objects/Movements
A.  Play around with Yoke carries
B.  Play around with Monkey bars
C.  Tabata Stone Shoulders, you choose weight.

3.  Metcon
For time:
20 Power Snatches, 115/80
800m Run
20 Power Snatches, 115/80

4.  Rowing
15 x :30 on/:30 off - record total meters

2014 OPEN ATHLETES

1.  Metcon
20 Power Snatches, 115/80
800m Run
20 Power Snatches, 115/80

2.  Skills
Max Double unders in 2 minutes
rest 2 minutes
Max Double unders in 2 minutes

Thursday 9.19.13

Craig Kenney, 2nd place at the ECC.

2014 REGIONAL & GAMES ATHLETES

1. Snatch Complex
7 sets across of:  Slow Snatch Deadlift + Hang Squat Snatch + Snatch Balance

2.  Clean and Jerk Complex

6 x Power Clean + Push Jerk + Split Jerk, OTM

3.  Squats

10 x 1 High Bar Back Squat across, OTM

4.  Gymnastic Skills
OTM x 12:  1 Deficit HSPU + Max Strict Ring Muscle ups

5.  Metcon

For Time:
30 Pull ups
50 Thrusters, 45
1K Row

2014 OPEN ATHLETES

1.  Metcon

For Time:
30 Pull ups
50 Thrusters, 45
1K Row

2.  Snatch Complex
7 sets across of:  Slow Snatch Deadlift + Hang Squat Snatch + Snatch Balance

3.  Strength

10 x 1 High Bar Back Squat, OTM

Wednesday 9.18.13

Mat Fraiser, lane two, about to win the "Quadzilla" event at the ECC.

Mat went on to take the overall title.  Congrats Mat!

Recovery Day.

Tuesday 9.18.13

East Coast Championships set up for event 1.

2014 REGIONAL & GAMES ATHLETES

MORNING WORKOUT
1.  Bounding
Standing Triple Jump, as many attempts as you'd like to establish a new PR.

2.  Pull
1RM Snatch Grip Deadlift

3.  20 Rep Benchmark
20 rep max, unbroken TnG Squat Snatches

EVENING WORKOUT
1.  Metcon
AMRAP 10:
5 Power Cleans, 135/95
10 Push ups
15 Air Squats

2.  Row
3000m moderate

2014 OPEN ATHLETES

1.  Metcon
AMRAP 10:
5 Power Cleans, 135/95
10 Push ups
15 Air Squats

2.  Skills
10 x 10 unbroken box jumps at a height that is higher than you are used to using.

Monday 9.16.13

Spealler.

2014 REGIONAL & GAMES ATHLETES

1. Snatch 
2RM Power, TnG

2.  Clean and Jerk Complex
2RM Power, TnG

3.  Overhead Squats
3x5 across

4.  Gymnastic Benchmark
Max Effort L-sit

5.  Metcon
"Helen"
3 RFT:
400m Run
21 KBS
12 Pull ups

2014 OPEN ATHLETES

1.    Metcon
"Helen"
3 RFT:
400m Run
21 KBS
12 Pull up

2. Snatch 
2RM Power, TnG

3.  Clean and Jerk Complex

2RM Power, TnG

Becca's max effort 50' Yoke.

Sunday 9.15.13

Michele Letendre.

Rest Day.

Get Live Results Here.

Day ONE Events:

1.  "Task Priority FGB"

2.  "Sprint"

3.  "Force"

Day TWO Events:

1.  "Quadzilla"

2.  "Quest"

3.  "Final" -  top 12 RX men and women.  Event TBA, but its a doozy!

Saturday 9.14.13

                   Jillian and Andy, strong couple. 

2014 REGIONAL & GAMES ATHLETES

1. Track Session
6 x 300m, rest 3 mins

2.  Barbell Benchmark
"Heavy Grace"
30 Clean and Jerks for time, 225/155

3.  Gymnastics
3.  30 Muscle ups for time

2014 OPEN ATHLETES

1.    Metcon
AMRAP 12:
12 TTB
12 Burpees

Friday 9.13.13

Jon Pera. 

2014 REGIONAL ATHLETES

1.  Pulls
4 x 6 Good Mornings, climbing

2.  Odd Objects/Movements
"Lipson Test"
For time:
400m Sled Pull, Bodyweight

3.  Metcon
1.  AMRAP 5:
10 Box Jumps, 24/20 - games standards.
10 GHDSU
10 OHS, 95/65

Rest 5 minutes

2.  AMRAP 5:
10 TTB
10 Ring Dips
10 KBS, 53/35

4.  Rowing
5 x 500m, 2 min rest

2014 OPEN ATHLETES

1.  Metcon
"Tosh"

3 RFT:
Run 200m, Rest equal time
Run 400m, Rest equal time
Run 600m, Rest equal time

2.  Skills
OTM x 12:
Odd:  3-5 Muscle ups
Even:  4-6 Squat Therapy 

Thursday 9.12.13

Becca.

2014 REGIONAL & GAMES ATHLETES

1. Snatch Complex
15 x 1, Squat Snatch OTM - start at 70% and work up.  If you miss you must go down by at least 10# on the next attempt and hit that weight twice before moving up again.  Do not go above 90%.

2.  3 Position Clean and Jerk

3 sets of: 3 Position Clean and Jerk.
Position One - High Hang, pockets
Position Two - Hang, mid thigh
Position Three - Low Hang, below knee
1 set = 3 position clean + 1 jerk. 

3.  Squats

7 x3 Back Squat, climbing

4.  Gymnastic Skills
OTM x 12
Odd:  5 HSPU - work up to a max deficit for 5 unbroken reps
Even:  8-15 unbroken C2B Pull-ups.

5.  Metcon

ARMAP 6 of:
20 Wall Balls, 20/14
40 Double unders

2014 OPEN ATHLETES

1.  Metcon

ARMAP 6 of:
20 Wall Balls, 20/14
40 Double unders

2.  3 Position Clean and Jerk

3 sets of: 3 Position Clean and Jerk.
Position One - High Hang, pockets
Position Two - Hang, mid thigh
Postition Three - Low Hang, below knee

3.  Strength

7 x 3 Back Squat

Wednesday 9.11.13

America!

Recovery Day

Tuesday 9.10.13

Rachel's work with the log.

2014 REGIONAL & GAMES ATHLETES

MORNING WORKOUT
1.  Bounding
6 x 4 Facing Hurdle Hops - face a set of four hurdles.  two foot take off and landing, bound over all four without pausing.  all hurdles set at the same height.  work to a max height.

2.  Pull
5 RM Sumo Deadlift 

3.  20 Rep Benchmark
20 rep max thrusters, no pausing/stopping anywhere.

EVENING WORKOUT
1.  Metcon
"Donny"
21-15-9-9-15-21
Deadlift, 225/155
Burpee

2.  Row
1500m, Rest 3 mins
1000m, Rest 2 mins
500m, Rest 1 min
250m

2014 OPEN ATHLETES

1.  Metcon
"Donny"
21-15-9-9-15-21
Deadlift, 225/155
Burpee

2.  Skills
10 RFT:
30 unbroken Double Unders.  Complete 30 unbroken double unders.  Rest as little time between sets as possible.  If you miss a rep, that set doesn't count.  restart that set and continue till you finish 10 sets.

Monday 9.9.13

2014 REGIONAL & GAMES ATHLETES

1. Snatch 
5 x 1 across at 90%

2.  Clean and Jerk Complex
3 sets across of:  Power Clean + 2 Front Squats + Jerk

3.  Oly Pause Squats
10 x 1 Front Squat across, OTM

4.  Gymnastic Benchmark
Max Distance Handstand Walk

5.  Metcon
"American Dream"
AMRAP 20
1.2.3.4.5... continue as high as possible, alternating between:
Power Clean, 205/140
Muscle up

2014 OPEN ATHLETES

1.    Metcon
1.2.3.4.5... continue as high as possible, alternating between:
Power Clean, 205/140
Muscle up

2.  Snatch
5x1 across at 90%

3.  Front Squat
10 x 1 across, OTM

Sunday 9.8.13

The Reggie Lewis Track and Athletic Center, Boston.

Home of the East Coast Championships, September 14-15, 2013.

Rest Day.

Saturday 9.7.13

Bushey.

2014 REGIONAL & GAMES ATHLETES

1. Track Session
A:  6 x 40m, rest as needed
B:  5 x 60m, rest as needed
C:  4 x 100m rest as needed
D:  3 x 200m, rest as needed

2.  Barbell Benchmark
A:  3 sets of max unbroken Cleans, 225/155 - all reps must be TNG, no resting in the hang.
B.  21-15-9 unbroken Back Squats for time, 225/155 - you must break between each set.  if you are unable to complete the prescribed reps in a set you must re-start that set.

3.  Gymnastics
3 Rounds for max reps of:
1 min Muscle ups
1 min Box Jumps, 36/30"
1 min 5m Bear Crawl - set up 2 cones 5 meters apart, every time you go around a cone equals one rep.

2014 OPEN ATHLETES

1.    Metcon
5RFT:
400m Run
30 Wall Balls, 20/14

Friday 9.6.13

Bethany.

2014 REGIONAL ATHLETES

1.  Pulls
5RM Deadlift - No Tng.  Dead stop on every rep.

2.  Odd Objects/Movements
OTM x 10
2 heavy clean and jerks with a Strongman Log.

3.  Metcon
"Jake the Snake"
10.9.8.7.6.5.4.3.2.1 reps of: Jerk, 205/145 - no racks.
2.4.6.8.10.12.14.16.18.20 reps of: Pull ups

4.  Rowing
5 Rounds of:
:40 hard
:20 easy

5.  Core work
3 Giant Sets of:
30 Back Extensions
20 GHDSU
10 Strict TTB

2014 OPEN ATHLETES

1.  Metcon
10.9.8.7.6.5.4.3.2.1 reps of: Jerk, 185/135 - no racks.  
2.4.6.8.10.12.14.16.18.20 reps of: Pull ups

2.  Skills
5x5 OHS Pause Squats, 3-5 second pause at the "rock" bottom of each rep.  Lighter and lower is better.

Matt Chan, Chris Spealler and Eric O'Connor demo 

the "Quest" WOD of the East Coast Championships.

Thursday 9.5.13

At the Level 1 Training Summit in San Diego - 

Adrienne (of Hack's Pack) and I have an awkward stare off, 

while Rich tries to get in on the action.

2014 REGIONAL & GAMES ATHLETES

1. Snatch Complex
5 sets Across of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS - pick a weight you can do with no misses.

2.  Clean and Jerk Complex

3 sets of: 3 Position Pause Clean and Jerk.
Super Slow Clean Pull to below Knees, pause for 2 full seconds.  Continue pulling to above the knees, pause for 2 full seconds.  Continue with a super slow pull to mid thigh, pause for 2 full seconds then squat clean the weight and then jerk it.

3.  Squats

4x6 Front Squats, across

4.  Gymnastic Skills
OTM x 12

Odd:  3 Muscle ups + 6 HSPU

Even: Max effort L-sit

5.  Metcon

3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20" -  games standards

2014 OPEN ATHLETES

1.  Metcon

3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20" -  games standards

2.  Snatch Complex
5 sets Across of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS - pick a weight you can do with no misses.

3.  Strength

4x6 Front Squats, across

Wednesday 9.4.13

Cape Cod sunset.

Recovery Day.

Tuesday 9.3.13

Becca.

2014 REGIONAL & GAMES ATHLETES

MORNING WORKOUT
1.  Bounding
1 RM vertical jump

2.  Pull
8x3 Good Morning 

3.  20 Rep Benchmark
20 rep max Jerk

EVENING WORKOUT
1.  Metcon
"Satan's Whiskers"
3 RFT:
10 C2B
10 Front Squats, 165/115
10 Burpees

2.  Row
4 x 750m, 2 min rest.

2014 OPEN ATHLETES

1.  Metcon
"Satan's Whiskers"
3 RFT:
10 C2B
10 Front Squats, 165/115
10 Burpees

2.  Skills
OTM x 20
Odd:  10 Heavy Wall Balls, 30/20
Even:  40 Double Unders

Monday 9.2.13

Michele Letendre.

2014 REGIONAL & GAMES ATHLETES

1. Snatch Complex
Max Snatch from the Low Hang - Low hang is below the knees, but off the floor.

2.  Clean and Jerk Complex
3 sets across of:  Power Clean + 2 Front Squats + Jerk

3.  Oly Pause Squats
6 x 2 High Bar Back Squats with 3-5 second pause at the bottom of each Rep.

4.  Gymnastic Benchmark
Max Strict C2B Pull ups - overhand or underhand grip allowed.

5.  Metcon
"Hot Shots 19"
6 RFT:
30 Squats
19 Power Cleans, 135/95
7 Strict Pull ups
400 m Run

Spealler, 28:42
Becca, 31:16

2014 OPEN ATHLETES

1.    Metcon
"Hot Shots 19"
6 RFT:
30 Squats
19 Power Cleans, 135/95
7 Strict Pull ups
400 m Run

2.  Snatch Complex
Max Snatch from the Low Hang - Low hang is below the knees, but off the floor.

3.  Oly Pause Squat
Work up to a heavy single rep High Bar Back Squat with 3-5 second pause at the bottom.