Saturday 11.2.13

Congrats to Becca for completing SEALFIT.

2014 REGIONAL & GAMES ATHLETES

1.  Track
12 x 400m, equal work/rest.  Goal is to hold the same split every round.

2. Gymnastics
30 Muscle ups for time.

3.  Barbell 

EMOMx20
Odd:  8 Front Squats - you choose weight.
Even:  8 Bench Press - you choose weight.

4.  Accessory Work
100 Fast Banded Face Pulls
100 Fast Band Pull aparts
100 Fast Banded Tricep Push downs

2014 OPEN ATHLETES

6 RFT:
400m Run
20 Pull ups
20 Burpees

Friday 11.1.13

Michele Letendre, Elizabeth Akinwale, and Michelle Kinney.

2014 REGIONAL & GAMES ATHLETES

1.  Pulls
1x2 Dead Lift
7x3 Speed Deads at 70% of the above double.

2.  Metcon
"Diane"
21-15-9:
Dead Lift, 225/155
HSPU

3.  Odd Objects/Movements
1 mile Sandbag Run, 100/70

4.  Rowing
8 Rounds of:
:25 on, :35 off for total meters.

5.  Core Work
3 RFT:
20 second L-Sit
20 GHDSU
20 KBS, 70/53

2014 OPEN ATHLETES

1.  Metcon
"Diane"
21-15-9:
Dead Lift, 225/155
HSPU

2.  Skills
For time:
1-2 Strict MU + 1-2 Kipping MU, EMOM x 15 - if you can't do strict MU do 2-4 kipping MU every minute on the minute for 15 minutes.

Thursday 10.31.13

Spealler.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1.  "Grace"
30 Clean and Jerks for time, 135/95 - don't scale up.  get a true "grace" score.  be sure to stand up the jerks.

2.  Snatch Skills
Snatch Dead + High Hang Snatch + Snatch Balance + Snatch - work to a moderate weight that you can still move fast and with total confidence.

3. Clean and Jerk 
A.  Power Clean + Hang Squat Clean +  Jerk - work to a moderate to heavy weight.
B.  3 x 2 Power Clean + Jerk - at the same weight as above.  These should be pretty.

4.  Squats
A.  Back Squat 10 x 1 across.
B.  Front Squat 2x3

AFTERNOON SESSION
1.  Gymnastic Skills
OTM x 30
Odd:  3-6 Strict C2B Pull ups
Even:  15 Cals on Airdyne

2.  Accessory Work
100 Face Pulls
100 Band Pull aparts

2014 OPEN ATHLETES

1.  Metcon

"Grace"
30 Clean and Jerks for time, 135/95

2.  Snatch Skills
Snatch Dead + High Hang Snatch + Snatch Balance + Snatch - work to a moderate weight that you can still move fast and with total confidence.

3.   Strength

A.  Back Squat 10 x 1 across.
B.  Front Squat 2x3

Wednesday 10.30.13

Kevin and Mandy Montoya.

Happy Birthday Kev.

Recovery Day.

Tuesday 10.28.13

Kate Schuh.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1.  Plyometic/Agility Work
A.  5 x 5 Broad Jumps
B.  L-Drill - Demo video.  Complete 3 max effort attempts each direction.  Rest as needed between efforts.  Cones are 5 yards apart.

2.  Pull
6x3 Good Mornings

3.  Metcon
AMRAP 10:
15 Wall Balls, 20/14
30 Double unders

AFTERNOON SESSION
1.  20 Rep Benchmark
20 Rep Front Squat

4.  Row
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower.  Choose "Select Workout" then "Custom List" then "v1:40/20r...9".  Record meters for each interval.  
Goal is...
Guys:  500m each interval
Chicks: 420m each interval

2014 OPEN ATHLETES

1.  Metcon
AMRAP 10:
15 Wall Balls, 20/14
30 Double unders

2.  Skills
3 rounds NOT for time of:
10 OHS, 65/45
10 Squat Therapy
This is about improving your positioning, not getting stronger or going faster.  Go slow and get better.

Monday 10.28.13

Congrats to the winners and everyone that threw their hat in the ring.  

Great event - already looking forward to next year.

2014 REGIONAL & GAMES ATHLETES

1. OTM x 12
Odd:  Power Snatch + Squat Snatch
Even: 4 Back Squats

2.  OTM x 12
Odd:  Power Clean + Squat Clean
Even: 2 Jerks - off a rack.

3.  Gymnastic Benchmark
Max distance unbroken Handstand Walk

4.  Metcon
"Liquid Cocaine"
5 RFT:
5 CJ, 155/105
10 C2B

2014 OPEN ATHLETES

1.    Metcon
"Liquid Cocaine"
5 RFT:
5 CJ, 155/105
10 C2B

2.  OTM x 12
Odd:  Power Snatch + Squat Snatch
Even: 4 Back Squats

Sunday 10.27.13

Rest Day

Saturday 10.26.13

The 2013 CFNE Masters Competition is today.  

220 masters competing in Seven evvents in One day

Follow the live results at CFNEComps.com

2014 REGIONAL & GAMES ATHLETES

1.  4RFT:
2 PHSPU - (dudes: abmat, girls: 45# plate + abmat)
4 Muscle ups
6 Hang Squat Cleans, 225/155

2.  Barbell 

OTM x 10
Odd:  3 Bench Press + 15 Air Squats - you choose weight
Even:  3 Back Squats + 6-10 Ring Dips - you choose weight

3.  Accessory Work
2x20 DB Floor Press
2x10 DB JM Presses
2x10 DB Tate Presses
100 Speed Tricep Banded Push Downs
rest :30 between sets.

2014 OPEN ATHLETES

"Master's Triple Take"
AMRAP 3:
10 Thrusters, 95/65
10 Pull ups
rest :30
AMRAP 3:
10 Power Cleans, 95/65
10 Burpees
rest :30
AMRAP 3:
10 Jerks, 95/65
10 Box Jumps, 20"

Post rounds + reps for each triplet.

Friday 10.25.13

Michele Letendre's 300# Back Squat.

2014 REGIONAL ATHLETES

1.  Pulls
3x3 Clean Pull

2.  Odd Objects/Movements
100 Ground to Shoulders for time, 100/70 - Use a Stone, D-Ball or Sandbag.

3.  Metcon
Tosh Sprints:
3 RFT:
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time

5.  Core Work
For time:
Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor.
Every time you break, complete 20 Hip Extensions

2014 OPEN ATHLETES

1.  Metcon
Tosh Sprints:
3 RFT:
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time

2.  Skills
For time:
Accumulate 2 minutes holding a static GHDSU with torso parallel to the floor.
Every time you break, complete 20 Hip Extensions.

Impressive 4:48!

Thursday 10.24.13

Dani Horan's Split Squats.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1.  Snatch Skills
5 x 5 Squat Snatches, TnG, OTM at 65% - 

2. Clean and Jerk 
2 Power Clean + 1 Jerk
A.  2 sets at 60%
B.  2 sets at 70%

3.  Squats
A.  Back Squat - Build up to a max effort single.
B.  3 x 6 Split Squat each side.

AFTERNOON SESSION
1.  Gymnastic Skills
OTM x 12
Odd:  12 GHDSU
Even:  Pistols - you choose the rep scheme.

2.  Metcon

100 Burpees for time - every minute on the minute complete 8 TTB - start with burpees.

3.  Accessory Work
100 Face Pulls
100 Band Pull aparts

2014 OPEN ATHLETES

1.  Metcon

100 Burpees for time - every minute on the minute complete 8 TTB- start with burpees.

2.   Strength

1RM Back Squat

3.  Snatch Skills

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

Wednesday 10.23.13

Chris M. climbing Mt. Baldy in Albeta on a recent Recovery Day.

Recovery Day.
Get outside the gym and enjoy your fitness.

Tuesday 10.22.13

Jon Pera.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1.  Agility
Pro Agility Shuffle
5 attempts to establish best time - demo video

2.  Pull
1x2 Deads, no TnG - dead stop between reps
8x3 Speed Deads at 70% of 2RM, rest 60 seconds between sets.

3.  20 Rep Benchmark
20 Double KB Overhead Squats - see Hobart's demo video below.

AFTERNOON SESSION
1.  Metcon
5 RFT:
15 Pull ups
20 KBS, 53/35
25 Wall Balls

4.  Row
3 x 1000m at 2k Pace, 2 min rest between efforts.

2014 OPEN ATHLETES

1.  Metcon
5 RFT:
15 Pull ups
20 KBS, 53/35
25 Wall Balls

2.  Skills
10x2  Double KB Overhead Squats - if you have difficulty with this movement bring greater attention to your squat therapy.

Monday 10.21.13

Michele Letendre.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Snatch Wave
On The Minute
1 rep at 65%
1 rep at 70%
1 rep at 75%
1 rep at 80%
1 rep at 85%
1 rep at 70%
1 rep at 75%
1 rep at 80%
1 rep at 85%
1 rep at 90%
1 rep at 75%
1 rep at 80%
1 rep at 85%
1 rep at 90%
1 rep at 95%

2.  Clean and Jerk
1 Squat Clean + 2 Jerks - work up to a max effort.

3.  Oly Pause Squats
7 x 2 High Bar Back Squat - 3 second pause at the bottom of each rep.

AFTERNOON SESSION
1.  Metcon
For time:
21 Thrusters, 135/95
800m Run
15 Thrusters, 135/95
400m Run
9 Thrusters, 135/95
200m Run

2.  Gymnastic Benchmark
100 TTB for time.

2014 OPEN ATHLETES

1.    Metcon
For time:
21 Thrusters, 135/95
800m Run
15 Thrusters, 135/95
400m Run
9 Thrusters, 135/95
200m Run

2. Clean and Jerk

1 Squat Clean + 2 Jerks

3.  Oly Pause Squats
7 x 2 High Bar Back Squat - 3 second pause at the bottom of each rep.

Sunday 10.20.13

   

Rest Day.

The Competitors Competition, Jan. 25-26th, 2014

CrossFit ONE, Reebok World Headquarters, Boston, MA

Saturday (25th) will be an INDIVIDUAL Competition 

One Division (no scaling) - $95/athlete

This event is for Elite Athletes Only.  

Elite Athletes are those with the potential to qualify for Regionals and the Games.

Sunday (26th) will be a TEAM Competition 

2 guys, 2 girls per team - $325/team

This event is for Advanced and Elite Athletes Only. 

Elite Athletes are those with the potential to qualify for Regionals and the Games.

Advanced Athletes are those with the potential to place in the top 300 (in their Region) in The Open.

CASH PRIZES FOR INDIVIDUAL & TEAMS!!!

Check out CFNECOMPS.com for more info and registration.

Saturday 10.19.13

Spealler.

2014 REGIONAL & GAMES ATHLETES

1.  "Lift up Luke"
AMRAP 5:
4 Power Cleans, 155/105
24 Double unders
10 Pull ups

2.  Barbell 
For time:
15 Front Squats
15 Jerks
12 Front Squats
12 Jerks
9 Front Squats
9 Jerks
dudes:  165#
chicks:  115#

3.  Track Session
3 mins on, 3 mins off
2 mins on, 2 mins off
1 min on, 1 min off
2 mins on, 2 mins off
3 mins on, Done.
Complete on a track.  Do not advance during rest periods.  Post estimated total distance completed. 

2014 OPEN ATHLETES

1. "Lift up Luke"
AMRAP 5:
4 Power Cleans, 155/105
24 Double unders
10 Pull ups
- Get after this one gang!  5 minutes of everything you got.  Leave the gym knowing that there was nothing you could have done to get one extra rep.

Friday 10.18.13

Michele Letendre.

2014 REGIONAL ATHLETES

1.  Pulls
8x3 Deadlifts, across

2.  Odd Objects/Movements
5 Rounds of:
Sled Drag
Strongman Log Push Press
you choose the distance, weight and reps.

3.  Metcon
ARMAP 10:
5 Parallette HSPU
10 Box Jumps, 30/24
15 Calories on Airdyne

4.  Rowing
Max Calories in 2 minutes
rest 2 minutes
Max Calories in 2 minutes

5.  Core Work
Accumulate 2 mins of L-sit

2014 OPEN ATHLETES

1.  Metcon
ARMAP 10:
6 HSPU
9 Box Jumps, 30/24
12 Calories of Rowing

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.

Thursday 10.17.13

Happy Anniversary Heather.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1.  Snatch Skills
8 x 3 Snatch from low hang.

2. Clean and Jerk Skills
High Hang Squat Clean with 3 second Pause at the bottom + Jerk - work up to a moderate to heavy single.

3.  Squats
3x8 Back Squats, across

4.  Gymnastic Skills
100 Shoulder taps - free standing or against wall.

5.  Metcon

OPEN 13.4
AMRAP 7 of:
3 CJ, 135/95
3 TTB
6 CJ, 135/95
6 TTB
9, 12, 15... continue up the ascending ladder as far as possible in 7 minutes.

2014 OPEN ATHLETES

1.  Metcon

OPEN 13.4
AMRAP 7 of:
3 CJ, 135/95
3 TTB
6 CJ, 135/95
6 TTB
9, 12, 15... continue up the ascending ladder as far as possible in 7 minutes.

2.  Clean and Jerk Skills
High Hang Squat Clean with 3 second Pause + Jerk - work up to a moderate to heavy single.

3.  Strength

3x3 Front Squat

Wednesday 10.16.13

Spealler.

Recovery Day.

Tuesday 10.15.13

Becca's Lipson Test.

2014 REGIONAL & GAMES ATHLETES

MORNING WORKOUT
1.  Bounding
5 x 5 Tuck Jumps, jump as high as possible tucking your knees to your chest every rep.

2.  Pull
7x3 Good Morning

3.  20 Rep Benchmark
20 Rep Max Push Press

EVENING WORKOUT
1.  Metcon
5 RFT:
5 Muscle ups
5 Bench Press, 205/125

2.  Row
OTM x 12
Odd:  200m Row
Even:  12 GHDSU

2014 OPEN ATHLETES

1.  Metcon
5 RFT:
5 Muscle ups
10 Shoulder to Overhead, 165/115

2.  Skills
OTM x 10:
3-5 Overhead Pause Squats (hold the bottom for 3 full seconds) - This isn't about going heavy.  Its about improving the bottom position.

Monday 10.14.13

2014 REGIONAL & GAMES ATHLETES

1. Snatch
1RM

2.  "Clovis"
For Time:
150 Burpee Pull ups
10 mile run
you may break these up however you'd like. 

2014 OPEN ATHLETES

1. Snatch
1RM

2.  "Clovis"
For Time:
150 Burpee Pull ups
10 mile run
you may break these up however you'd like. 

Sunday 10.13.13

I will be in Europe, at CrossFit Central Manchester, 

with the Business of Excellence Seminar, on November 2nd.

Get more info and register here.

Rest Day.

Saturday 10.12.13

Rachel, 80" burpee box climbs.

2014 REGIONAL & GAMES ATHLETES

1. Track Session
20 x 200m, OTM
The goal is equal splits for all 20 intervals.  If you don't finish a run inside the 1 minute mark, rest the following minute and begin again.  

2.  Barbell 
"Macho Man"
On the minute for as long as possible:
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135
If you fail to make 5 full rounds, you must lower the weight and restart.
If you successfully reach 10 rounds, add 1 rep per movement each minute.  
For example, minute 11 becomes 4 PC + 4 FS + 4 Jerks.  Minute 12 becomes 5 reps of each...


3.  Gymnastics
10 RFT:
7 C2B
7 Ring Dips

2014 OPEN ATHLETES

1.    Metcon
"Team 10K Row"
Teams of 3 row 10,000m for time, switching every 250m.

Friday 10.11.13

Bushey.

2014 REGIONAL ATHLETES

1.  Pulls
6 x 3-pos. pause Snatch Pull
Pause for 1 full second (1) below the knees, (2) above knees and (3) mid-thigh before powerfully extending the hips and shrugging the shoulders.  Work on strong positioning at every pause.

2. Metcon
AMRAP 10:
60 Double unders
10 Power Snatches, 135/95

3.  Odd Objects/Movements
5 Rounds not for time:
40m between leg sled drag - bend over and keep hands through legs, demo video.
20 weighted sit ups - feet anchored.
10 1-arm DB press (5/side) - go heavy here.

5.  Row
5 x 300m, rest 1 minute

2014 OPEN ATHLETES

1.  Metcon
"OPEN 11.1"
AMRAP 10:
30 Double unders

15 Power Snatches, 75/55

2.  Skills
3 rounds of:
Max Double unders in 2 minutes
1 minute rest between rounds.

Thursday 10.10.13

Heather.

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 Power Clean + 2 Front Squats + 2 Jerks

3.  Squats
7x4 Back Squats, across

AFTERNOON SESSION
1.  Gymnastic Skills
Take 3 practice sets, then establish a best effort attempt at:
A.  Max rep Free standing HSPU
B.  L-Sit
C.  Back Lever
D.  Front Lever
E.  Planche

2.  Metcon

For time:
30 Thrusters, 115/80
30 Pull ups
30 Power Cleans, 115/80
30 Burpees
30 Jerks, 115/80
30 BJ, 24/20" - games standards.

2014 OPEN ATHLETES

1.  Metcon

For time:
30 Thrusters, 115/80
30 Pull ups
30 Power Cleans, 115/80
30 Burpees
30 Jerks, 115/80
30 BJ, 24/20" - games standards.

2.  Snatch Skills

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

3.  Strength

7x4 Back Squats, across

Wednesday 10.9.13

Get out and enjoy your fitness outside the box.

Recovery Day
Read about the difference between "recovery days" and "rest days" in the FAQs.

Tuesday 10.8.13

Michele Letendre.

2014 REGIONAL & GAMES ATHLETES

1.  Bounding
6 x 4 Skater Bounds (every jump = 1 rep), for height and distance - James Hobart demo video

no need to record or report scores.

2.  Pull
5 x 3 Sumo Deadlift with chains or bands

3  Metcon
21-15-9:
TTB
BJ, 24/20" - games standards
Dead Lift, 225/155

4.  Row
Your choice of what to do.

2014 OPEN ATHLETES

1.  Metcon
21-15-9:
TTB
BJ, 24/20"- games standards
Dead Lift, 225/155

2.  Skills
5 x 5 Sotts Press - James Hobart demo video

Monday 10.7.13

A class at CFNE warming up.

2014 REGIONAL & GAMES ATHLETES

1. Snatch
After a sufficient warm up complete the following on the minute:
Min 1:  1 rep at 85%
Min 2:  1 rep at 85% +5#
Min 3:  1 rep at 85% + 10#
Min 4:  1 rep at 85%
Min 5:  1 rep at 85% +5#
Min 6:  1 rep at 85% + 10#

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

3.  Metcon
"Nasty Girls"
3 RFT:
50 Squats
7 Muscle ups
10 Hang Power Cleans, 135/95

2014 OPEN ATHLETES

1.    Metcon
"Nasty Girls"
3 RFT:
50 Squats
7 Muscle ups
10 Hang Power Cleans, 135/95

2. . Snatch
10 x 1, OTM at 70-75%

Sunday 10.6.13

Bode has got his eyes on the Podium.

Rest Day

Saturday 10.5.13

East Coast Championships Men's Podium

1.  Matt Fraser

2.  Craig Kenney

3.  Connor Nugent

2014 REGIONAL & GAMES ATHLETES

"Fight Gone Bad"
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Sumo Dead Lift High Pull, 75/55
1 min Box Jumps, 20" - NOT games standards

1 min Push Press, 75/55
1 min Row for calories
1 min rest

2014 OPEN ATHLETES

"Fight Gone Bad"
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Sumo Dead Lift High Pull, 75/55
1 min Box Jumps, 20" - NOT games standards

1 min Push Press, 75/55
1 min Row for calories
1 min rest