Wednesday 1.1.14

Recovery Day.

Tickets for the ECC go on sale Jan. 14 at 3:00 EST.

BUT... 

You can get yours before anyone else and have a damn good time at 

the CFNE NYE Party at the Verve Hotel in Natick, MA.  

There are over 100 Crossfitters, from affiliates all over, already signed up for this party.  

NYE Party tickets available at the door.    

Find more info here. 

Tuesday 12.31.13

Find Your Fire.

2014 REGIONAL & GAMES ATHLETES

1. Back Squat
1-10-1-20-1-30
This is six sets of back squats.  One single followed by a set of 10, then another single and so on.  Goal is to do the singles across, and generally get yolked.

2.  Metcon
For Time:
50 Box Jumps, 24/20 - Games standards
50 Jumping Pull ups - set bar at mid forearm when standing
50 KBS, 35/25
50 Walking Lunge steps
50 TTB
50 Push Press, 45/33
50 Hip Extensions
50 Wall Balls, 20/14
50 Burpees
50 Double unders

2014 OPEN ATHLETES

1.  Metcon
For Time:
50 Box Jumps, 24/20 - Games standards
50 Jumping Pull ups - set bar at mid forearm when standing
50 KBS, 35/25
50 Walking Lunge steps
50 TTB
50 Push Press, 45/33
50 Hip Extensions
50 Wall Balls, 20/14
50 Burpees
50 Double unders

2. Back Squat
5x3 across

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Monday 12.30.13

Bode (19 mos.) coaches Maya (13 years old) through a set of deads.

2014 REGIONAL & GAMES ATHLETES

1.  Snatch
work up to a heavy single

2.  "Bergeron Beep Test"
EMOM for as long as possible:
7 Thrusters, 75/55
7 Pull ups
7 Burpees

This is my test for pure conditioning (not skill, not strength). This test makes it easy to compare athletes across a spectrum of sizes, locations, and irregardless of skill or equipment.  In other words, size, strength, or skill doesn't play a huge role (muscle ups and oly lifting would favor the skilled, heavier weights the strong, and rowing and airdyne favors those with mass).  Nor does the running route, height of the wall ball target, or the model of airdyne matter.  Some might argue that it favors lighter athletes, but the thruster weight equalizes this more than you might think.  Now no test is perfect, and if there is any bias it would be to shorter athletes.  
This is also an incredible test of mental toughness, as it is very easy to give up on this workout mentally before your body actually reaches failure.  Basically this is a test of "Whatcha-got?"  So... lets see whatcha-got. 

By the way...Spealler got 17 rounds + 16 reps.

Rest as needed...

3.  "Elizabeth"
21-15-9:
Squat Cleans, 135/95
Ring Dips

2014 OPEN ATHLETES

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

2.   Snatch
Work up to a heavy single.

Sunday 12.29.13

 Spectator tickets go on sale Jan. 14 at 3:00pm EST.  

Find more info about ECC ticket sales Here.

Rest Day.

Those attending the CFNE New Year's Eve Party 

will have the ability to pre-purchase tickets to the ECC.

Find more info about the CFNE NYE party Here.

Saturday 12.28.31

Think like a bumble bee, Train like a race horse.

2014 REGIONAL & GAMES ATHLETES

1.  Barbell 

30 Squat Clean Thrusters for time, 155/105

2.  Metcon
Teams of two complete:
5 RFT:
40 Wall Balls, 30/20
30 Box Jumps, 30/24
20 Medball Toes to Bar, 14/10 squeeze a /med ball between ankles.
You can split up the reps any way, but only one athlete works at a time.

3.  Running
1600m
1200m
800m
400m
Complete these at a moderate pace, no need to PR these today.  
Rest 1/2 the working time between every interval.

2014 OPEN ATHLETES
1.  Metcon
Teams of two complete:
5 RFT:
40 Wall Balls, 30/20
30 Box Jumps, 24/20
20 TTB
You can split up the reps any way, but only one athlete works at a time.

Friday 12.27.13

CFNE is hosting a New Year's Eve Party that is open to everyone!!!

Come help us bring in the New Year CrossFit style.

Get more info here:  CFNE NEW YEAR'S PARTY

There are rooms available on location so no need to drive home.

2014 REGIONAL & GAMES ATHLETES

1.  AMRAP 17:

40 Lateral Barbell Burpees
30 Snatch, 75/45
30 Lateral Barbell Burpees
30 Snatch, 135/75
20 Lateral Barbell Burpees
30 Snacthes, 165/100
10 Lateral Barbell Burpees
AMRAP Snatch, 210/120
One barbell.  You must change weights.  Must get your torso vertical and clap overhead while jumping over the barbell on the burpee.

2014 OPEN ATHLETES

1.  AMRAP 17:

40 Lateral Barbell Burpees
30 Snatch, 75/45
30 Lateral Barbell Burpees
30 Snatch, 135/75
20 Lateral Barbell Burpees
30 Snacthes, 165/100
10 Lateral Barbell Burpees
AMRAP Snatch, 210/120
One barbell.  You must change weights.  Must get your torso vertical and clap overhead while jumping over the barbell on the burpee.

Thursday 12.26.13

Congrats to Max and Kate for getting engaged!

Dex got engaged this week too!

2014 REGIONAL & GAMES ATHLETES

1.  EMOMx10
3 Squat Cleans + C2B Pull ups - you choose the weight
Ninjas:  Complete 6 C2B each round and push the load on the cleans.
Beast:  Start with 10 C2B.  Goal is to hold 10 each round.  Scale back the weight on the cleans slightly to focus on the pull ups.

Rest 10 minutes

2.  EMOMx10
Row for calories, (guys: 15, girls: 12) + 3 Deficit HSPU - you choose the deficit.

Rest 10 minutes

3.  EMOMx10
Odd:  10 Back Squats
Even:  5 Front Squats
Use a rack, one barbell and the same weight for both movements.  

Rest 10 minutes

4.  EMOMx10
Odd:  :15 second L-sit on Parrallettes
Even:  5-7 Double Ring Extensions

2014 OPEN ATHLETES

1.  EMOMx10
3 Squat Cleans + C2B Pull ups - you choose the weight
Ninjas:  Complete 5 C2B each round and push the load on the cleans.
Beast:  Start with 10 C2B.  Goal is to hold 10 each round.  Scale back the weight on the cleans slightly to focus on the pull ups.

2.  EMOMx10
Odd:  10 Back Squats
Even:  5 Front Squats
Use a rack, one barbell and the same weight for both movements.  

Wednesday 12.25.13

Rachel Martinez: 

2:07 Fran, 110 unbroken HSPU, 215# Clean and Jerk, 

and now... mentally tougher than ever.

Rest Day
Enjoy the day with friends and family.

Check out this cool article that can help you assess your strength (relative to other elite and pro "drug-free" and "equipment-free" power lifters) and help you set some goals.

Tuesday 12.24.13

2014 REGIONAL & GAMES ATHLETES

1.  Clean and Jerk
1RM

2.  "12 Days of CrossFit"
12 Rounds for time of:
1 Squat Snatch, 155/105
2 BJ, 30/20
3 Push Press, 155/105
4 TTB
5 Hang Power Cleans, 155/105
6 HR Push ups
7 Dead, 155/105
8 GHDSU
9 KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls (30/20)
12 oz. Beer
Start with just the 1 Snatch, Round two starts with the 2 Box Jumps and then 1 Snatch, Round three is the 3 Push Press, 2 BJ and then the 1 snatch.  So the final round starts with finishing a 12oz. beer, then goes through the 11, 10, 9, 8...and finishes with the 1 Snatch.  If you don't drink - do 12 burpees.

2014 OPEN ATHLETES

1.  Clean and Jerk
1RM

2.  "12 Days of CrossFit"
12 Rounds for time of:
1 Squat Snatch, 155/105
2 BJ, 30/20
3 Push Press, 155/105
4 TTB
5 Hang Power Cleans, 155/105
6 HR Push ups
7 Dead, 155/105
8 GHDSU
9 KBS, 70/53
10 Lunges (10 each side)
11 Wall Balls (30/20)
12 oz. Beer
Start with just the 1 Snatch, Round two starts with the 2 Box Jumps and then 1 Snatch, Round three is the 3 Push Press, 2 BJ and then the 1 snatch.  So the final round starts with finishing a 12oz. beer, then goes through the 11, 10, 9, 8...and finishes with the 1 Snatch.  If you don't drink - do 12 burpees.

Bush, Tracy, Rachel (sub 3!) and Hamel do Satan's Whiskers.  

Monday 12.23.13

2014 REGIONAL & GAMES ATHLETES

1.  Front Squat
1RM

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

2014 OPEN ATHLETES

1.  Front Squat
1RM

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

Sunday 12.22.13

Want to PR anything overhead and bulletproof your shoulders?

Crossover Symmetry

Rest Day.

Everyone following this site needs to get this product.  Most of the top athletes in our sport are using it daily.  There are three protocols - which are explained with the product - below is an explanation of how to use the three protocols.

Every day pre WOD, JUST minutes before you lift: Activation protocol

o   Non fatigue, this is arguably the most important protocol, it gets you in an optimal position to function, fires all the tissue in the correct planes of motion, and in the correct sequence (that is the key)  warms up RTC (rotator cuff) which are similar to your feet and hands with not so great blood flow. Fire the serratus anterior, mid to low trap & rhomboids. Neuromuscular firing is the point here.

o   DO NOT SHRUG…..ever during these protocols…..never. We are getting all rotators of the scap to do their jobs since they are shut down and likely weak. 

o   This is where we improve scapulo-humeral head rhythm, extremely important.

o   Do not use this to fatigue.  If you work to fatigue you have increased the chance for superior migration of the humeral head which leads to sub-acromial impingement aka exactly what we are staying away from

o   Other protocols you can go nuts on because they are post wod and we now, don’t have to worry about fatigue, you are already fatigued.

Post Gymnastics heavy WOD: Plyometric protocol

o   This is how we coordinate co-contractions in the shoulder during high speed movements, turn them on and off.  Its hard and will reveal weakness especially if you do it unilaterally.

o   Rhythmic stabilization focused, which is late phase rehab and bridges the gap between clinical therapy and sports performance and increases muscle elasticity.

Post Oly heavy WOD: IRON SCAP (big gains on this protocol, more hard core)

o   This is where you create PRs.

o   Increase energy transfer through the kenetic chain through a bone that moves in 3 dimensions as it acts as a foundation for the shoulder/humeral head.

o   Tall order and when we accomplish this your numbers go up and injuries go down.

o   If you have any scapular dyskinesia http://www.shoulderdoc.co.uk/article.asp?article=930  this is how we solve it.

o   On the last motion in this protocol go as fast as you can.  Try an AMRAP :30 of the ATYT and you will feel what “scapjacked” is all about.

Saturday 12.21.13

2nd Fittest Woman on Earth.

2014 REGIONAL & GAMES ATHLETES

1.  Barbell 

For time:
4x15 unbroken Deads, 225/155 - must be touch and go.
 rest 2 minutes
3x5 unbroken Bench, 225/135 - note, that this is 135 for women.
 rest 2 minutes
3x10 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 OHS, 225/155 - taken from a rack.
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.  

2.  Gymnastics
For Time:
160-120-80 Double unders
80-60-40 Air squats
40-30-20 HR Push ups

3.  Speed
3x200m Prowler Push 45/empty, rest as needed between efforts

2014 OPEN ATHLETES
For time:
"Rankel"
AMRAP 20:
6 Deads, 225/155
7 Burpee Pull ups
10 KBS, 70/53
200m Run

Friday 12.20.13

2012 and 2013 Games Athlete from the North West.

2014 REGIONAL & GAMES ATHLETES

1.  Pulls
3x3 Good Mornings

2.  Odd Object/Movement
3 RFT:
20 1-Arm DB OHS (10 left arm then 10 right arm) - you choose the weight
2 Rope Climbs (1 legless + 1 regular)

3.  Metcon
5 RFT:
9 BJ, 30/24 - games standards
6 Deficit HSPU - you choose the deficit
3 Hang Power Cleans, 225/155

4.  Core Work
5x10 2-arm Ring Extensions.

2014 OPEN ATHLETES

1.  Metcon
5 RFT:
12 BJ, 30/24 - games standards
9 HSPU
6 Power Cleans, 185/135 

2.  Skills
EMOMx14
Odd:  3-5 Squat Therapy
Even: Max unbroken Muscle ups

Three-time Games Athlete and North East Competitor...

Thursday 12.19.13

2009 and 2010 Individual Games Athletes and 2011 Affiliate Cup Champion.

2014 REGIONAL & GAMES ATHLETES

SESSION ONE
1.  Snatch Skills
EMOMx12:  1 Snatch, across at 20# under PR

2. Clean and Jerk
EMOMx7
Clean from Low Hang + Push Jerk + Split Jerk, climbing

Back Squat 
10x3, across

SESSION TWO
1.   For Time:
1000m Row
5 Squat Cleans, 135/95
750m Row
10 Squat Cleans, 135/95
500m Row
15 Squat Cleans, 135/95
250m Row
20 Squat Cleans, 135/95

2.  Gymnastics Skills
EMOMx10
Odd:  work on Back Levers
Even:  work on Front Levers

2014 OPEN ATHLETES

1. Metcon
2K Row For time

2.  Gymnastics Skills
EMOMx10
Odd:  work on Back Levers
Even:  work on Front Levers

Emily competed in the 2013 Games as an Individual and is teaming up with 

Talayna Fortunato, Guido Trinadad and Noah Ohlsen to represent Florida at the ECC. 

Wednesday 12.18.13

12th place at this year's Games and Team World Athlete.

Recovery Day

Three times (2010, 2011, 2012) Games Competitor...

Tuesday 12.17.13

She is stronger and fitter than ever 

and ready to throw down at the ECC.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Agility Shuttle
5 sets of:
4 x 10 yards out and back

2.  Metcon
30 Snatches for time.
you choose...
Beasts:  185/125
Competitors: 165/115
Ninjas: 155/105

3.  EMOMx12
Odd:  3 Dead Lifts
Even:  5 C2B + 5 TTB + 5 Pull ups

AFTERNOON SESSION
1.  Rowing
9x1:40 on, :20 off (2 min rest after round 5)
This i s a preset WOD ont he 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

2.  Pull
A.  2x20 Stiff Leg Sumo Dead, 135/95
B.  2x20 Stiff Leg Dead, 135/95
C.  2x20 Romanian Dead, 135/95
D.  100 Banded Good Mornings - don't come out of the band till all 100 are done.
:30 rest between all sets.  Every rep should be as explosive as possible - aggressively bring hips to bar.

2014 OPEN ATHLETES

1.   Metcon
30 Snatches for time, 135/95

2.  Skills
AMRAP 10 of:
10 unbroken C2B Pull ups

North West Qualifier and 2013 Games Athlete...

Monday 12.16.13

Check out all the athletes that are competing on the 

ECC's Featured Athletes Page

2014 REGIONAL & GAMES ATHLETES

1.  Back Squats
1RM

2.  Gymnastic Benchmark
Max Reps of Unbroken Muscle ups

3.  Metcon
AMRAP 12:
150 Wall Balls, 20/14
90 Double Unders
30 Muscle ups

4.  Snatch
EMOMx7:  Power Snatch + Squat Snatch + OHS

5.  Clean and Jerk Complex
5 sets of:  3 Position Clean + 1 Jerk
Position 1 = Mid Thigh
Position 2 = Below Knee
Position 3 = Floor

2014 OPEN ATHLETES

1. Metcon
AMRAP 12:
150 Wall Balls, 20/14
90 Double Unders
30 Muscle ups

2.   Snatch Ladder
EMOMx7:  Power Snatch + Squat Snatch + OHS

3.   Clean and Jerk Complex
Work up to a heavy set of:  3 Position Clean + Jerks
Position 1 = Mid Thigh
Position 2 = Below Knee
Position 3 = Floor

Sunday 12.15.13

Rest Day

Saturday 12.14.13

2014 REGIONAL & GAMES ATHLETES

1.  Barbell
EMOMx20
Odd:  10 Front squats + 20 Double unders - from a rack.
Even:  10 Bench Press + 20 Double unders

2.  Gymnastics
5 RFT:
5 Muscle ups
5 Deficit HSPU - you choose the height.

3.  Airdyne
2 mins for Max Calories

2014 OPEN ATHLETES
For time:
Teams of 3:
One athlete works at a time:
Row 1500m (switch every 250m)
75 Hang Power Snatches, 75/55
75 Thrusters, 75/55
75 Hang Power Snatches, 75/55
Row 1500m (switch every 250m)

Friday 12.13.13

The So Cal Girl is coming to the North East.

2014 REGIONAL & GAMES ATHLETES

1.  Metcon

21-15-9 reps for time of:
Deadlift, 315/225
Burpee Box Jump, 24/20 - games standards.

2.  Odd Object/Movement
Tabata Stone Shoulders - you choose the weights.

3.  Rowing
5x300m, 1 minute rest

4.  Accessory Work
2x20 Weighted Sit ups

2014 OPEN ATHLETES

1.  Metcon
10.9.8.7.6.5.4.3.2.1 reps for time of:
Deadlift, 255/175
Burpee Box Jump, 24/20 - games standards.

2.  Skills
AMRAP 5 of:  30 unbroken Double Unders

Lindy Wall, 2013 Games Athletes.

CFNE does "Haiyan"

Thursday 12.12.13

The Legend is coming to Boston, Jan. 25-26, 2014

2014 REGIONAL & GAMES ATHLETES

SESSION ONE
1.  Snatch Skills
EMOMx10
3 Squat Snatches - something that feels comfortable and fast.

2. Clean and Jerk
EMOMx12
First 3 minutes:  4 Clean and Jerks, 225/155
Second 3 minutes: 6 Clean and Jerks, 185/135
Third 3 minutes: 8 Clean and Jerks, 135/95
Final 3 Minutes: 10 Clean and Jerks, 95/65

Back Squat 
7x5, across - (this is 7 sets of 5 reps).

SESSION TWO
1. "HAIYAN"
For time:
30 Front Squats, 155/105
then, 9-6-3 reps of:
Jerk, 155/105
Bar Muscle ups

4.  Gymnastics Skills
EMOMx10:  1 Strict PHSPU + 1-3 Kipping PHSPU

2014 OPEN ATHLETES

1. "HAIYAN"
For time:
30 Front Squats, 155/105
then, 9-6-3 reps of:
Jerk, 155/105
Bar Muscle ups

2. Clean and Jerk
EMOMx12
First 3 minutes:  4 Clean and Jerks, Heavy as possible
Second 3 minutes: 6 Clean and Jerks, Heavy
Third 3 minutes: 8 Clean and Jerks, Moderate
Final 3 Minutes: 10 Clean and Jerks, Light

"HAIYAN" is a Fundraising WOD for those affected in the typhoon in the Philippines, please consider donating HERE.  

Talayna Fortunato

2012, 3rd Fittest Woman on Earth.

2013, 5th Fittest Woman on Earth.

Wednesday 12.11.13

9th place finisher at the 2013th Games.

Recovery Day

As impressive an athletic accomplishment as I have ever seen.

Tuesday 12.10.13

24th place in the 2013 Games.  

1st place in the pool.  

Now the 2014 ECC.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1. EMOM x 20
Even:  1 max Vertical Jump
Odd:  1 Snatch Pull, climbing

2.  20 Rep Benchmark
20RM Hang Clean - power or squat allowed.

3.  Metcon
For time:
100-80-60-40-20 Double unders
25-20-15-10-5 GHDSU

AFTERNOON SESSION
1.  Rowing
4x750m, 1 min rest

2014 OPEN ATHLETES

1.  Metcon
"Annie"
50-40-30-20-10 reps of:
Double unders
Abmat Sit ups

2.  Skills
21-18-15-12-9-6-3 reps for time of:
Unbroken Box Jumps, 24/20 - Games standards. Each set must be done with a rebound on the bottom. You must break between every set.  If you miss a rep or stutter in any way you must start that set over.

2012 Games Athlete and winner of the 2013 ECC.

Monday 12.9.13

ECChampionship.com

2014 REGIONAL & GAMES ATHLETES

1. Metcon

21-15-9 of:
Thrusters, 95/65
Pull ups

Rest 10 minutes

21-15-9 of:
Thrusters, 95/65
Pull ups

Rest 10 minutes

21-15-9 of:
Thrusters, 95/65
Pull ups

Post scores for all three "Fran's"

2014 OPEN ATHLETES

"Fran"
21-15-9 of:
Thrusters, 95/65
Pull ups

Sunday 12.8.13

Noah Olsen & Dylan Malitsky

Rest Day.

Saturday 12.7.13

Mat Fraser

2014 REGIONAL & GAMES ATHLETES

1.  Barbell
For time:
30 Back Squats, 225/155
30 Jerks, 185/135
30 Thrusters, 135/95
One barbell.  Everything taken from the ground.

2.  Gymnastics
100 HSPU for time

3.  Run
10K - not for time

2014 OPEN ATHLETES
For time:
30-20-10-20-30 reps of:
KBS, 53/35
Box Jumps, 24/20" - games standards
400m Run after ever round.

World Record "Godzilla"...

Friday 12.6.13

Jono.

2014 REGIONAL & GAMES ATHLETES

1.  Pulls
3x3 Good Morning

2.  Metcon
21-15-9
Row For Calories
Power Clean, 135/95

3.  Odd Objects/Movements
200m Sled Drag for time - Bodyweight

4.  Accessory Work
3x30 Reverse hypers - you choose the weight.

2014 OPEN ATHLETES

1.  Metcon
21-15-9
Row For Calories
Power Clean, 135/95

2.  Skills
Work on Pistols for 10 minutes

Thursday 12.5.13

At Reebok ONE, Canton, MA

Saturday, Jan. 25, 2014 - Individual Competition

Sunday, Jan. 26, 2014 - Team Competetion (2 guys, 2 girls)

2014 REGIONAL & GAMES ATHLETES

1.  Snatch Skills
7 sets of:  Pausing Snatch Dead (pause for 2 seconds at: knees, mid-thigh, and pockets) + Squat Snatch Idea here is to dial in the positioning and bar path during the first and second pulls.

2. Back Squat 
5x7 across

3.  Metcon
"Barbara"
5 RFT:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest EXACTLY 3 minutes between rounds.
Post score as total time including rest.

4.  Gymnastics Skills
EMOMx10:
1 Strict HSPU + 3 Kipping - work to a max deficit for the 4 unbroken reps.

2014 OPEN ATHLETES

1.  Metcon

"Barbara"
5 RFT:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats
Rest EXACTLY 3 minutes between rounds.
Post score as total time including rest.

2.  Snatch Skills
5 sets of:  Pausing Snatch Dead (pause for 2 seconds at: knees, mid-thigh, and pockets) + Squat Snatch Idea here is to dial in the positioning and bar path during the first and second pulls.

Wednesday 12.4.13

Bode, gettin it done.

Recovery Day.

Thursday (tomorrow) is the last day to submit your GODZILLA videos 

for free registration to the East Coast Competitors Competition on Jan. 25-26 at Reebok ONE.

Be sure to show the weights, and height of the parallettes.

"GODZILLA"

3 RFT:

1 Legless Rope Climb, 15'

2 Snatches, 225/145

3 Back Squats, 365/245

4 Parallette HSPU,
guys: 13" to the top of parallette
gals: 9" to the top of parallette

Austin Medford, 7:56
weights and height nicely verified at the end of video.

Tuesday 12.3..13

Jim Rego.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Plyometric
6 sets of 4 Facing Hurdle Hops

2.  Pull 
1RM Sumo Dead Lift Standing on Plates

3.  20 Rep Benchmark
20 yard max unbroken Yoke Carry

4.  Metcon
For time:
25 Burpees
3RFT of:
10 Deads, 275/185
50 Double unders
Then: 25 Burpees

AFTERNOON SESSION
1.  Rowing
EMOMx15:
Guys:  200 meters
Girls: 180 meters

2014 OPEN ATHLETES

1.  Metcon
For time:
25 Burpees
3RFT of:
10 Deads, 275/185
50 Double unders
Then: 25 Burpees

2.  Skills
12 min Muscle up wave
Minute 1 - complete 1 muscle up
Minute 2 - complete 2 unbroken muscle ups
Minute 3 - complete 3 unbroken muscle ups...
Continue as long as possible and then reset at 1 and continue for the remaining part of the 12 minutes.

Jim Rego does Godzilla in 7:05.

Monday 12.2.13

Craig Kenney

2014 REGIONAL & GAMES ATHLETES

1. Snatch Complex
Snatch Deadlift + Snatch  - work up to a heavy set.

2.  Clean and Jerk Complex
5 sets of:  2 Squat Cleans + 2 Jerks

3.  Back Squats
4x10 reps across

4.  Gymnastic Benchmark
Max Distance unbroken Handstand Walk

5.  Metcon
3 RFT:
15 TTB
15 Push Press, 135/95
15 Box Jumps, 24/20 - games standards
15 OHS, 135/95

2014 OPEN ATHLETES

1. Metcon
3 RFT:
15 TTB
15 Push Press, 135/95
15 Box Jumps, 24/20 - games standards
15 OHS, 135/95

2.  Clean and Jerk Complex
5 sets of:  2 Squat Cleans + 2 Jerks

3.   Back Squats
10RM

Godzilla in 7:52.  

Welcome to the Competitors Competition Craig.