Thursday, January 31, 2013

Friday 2.1.13

Mat Frankel.

1.  Deadlift
5RM

2.  Team Prowler
Teams of 4 complete an AMRAP 20 of:
20m Prowler Push, 135/90  -weight of prowler not included.

There is snow on the ground in the North East so the Prowler weights assume you are doing this inside on a rubber floor.  
If you are doing this outside or on concrete use 275/185#.  
If you are doing this solo use a 1:4 work to rest ratio. 

Wednesday, January 30, 2013

Thursday 1.31.13

Heather Bergeron

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

2.  Jerk Complex
5 x 2 High Bar Back Squat + 1 Jerk from behind the neck

3.  "Mini Cindy"
AMRAP 10:
5 Pull ups
10 Push Ups
15 Squats

4.  Row
1000m for time

Monday, January 28, 2013

Tuesday 1.29.13


1.  Lateral Bounds
6 x 4 for max height - demo vid

2.  Power Clean + Split Jerk from Blocks
5x1 across
Set blocks up just above knee.

3. 5 RFT:
15 Thrusters, 75/55
12 TTB
9 Box Jumps, 24/20 - games standards

4.  4 Giant Sets of:
20 Hip Extensions
10 Ring Rows
5 Sotts Presses - demo vid, don't need to drop with weight overhead.
Giant sets are not for time, but done by performing all movements back to back with no rest.  Rest as needed between sets.  

Sunday, January 27, 2013

Monday 1.28.13

Jessa Lemoine
1.  Snatch from blocks
3x1 - Heavy
2x2 - Moderate
Set the blocks up just above the knee

2.  Zercher Squat
3x3 - demo vid

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

4.  Bulletproof Shoulders

Friday, January 25, 2013

Saturday 1. 26.13

TJ O'Neill topping out the Clean and Jerk Ladder.

1.  Back Squat 
20 RM

2.  2 RFT
5 Bar MU
10 Six" Elevated HSPU
15 Box Jumps, 30/24
20 GHDSU
25 Burpees
5 Power Snatches, 135/95
10 OHS, 135/95
15 Power Cleans, 135/95
20 Jerks, 135/95
25 Deads, 135/95

Thursday, January 24, 2013

Friday 1.24.13

Mel Ockerby
1.  "Macho Man"
OTM for as long as possible:
3 Power Cleans + 3 Front Squats + 3 Jerks 
Ninjas:  165/115
Beasts:  185/135
Don't be a meat-head.  Lighter is harder than big weights in this wod.  Pick a weight that you can get 6-9 rounds of.  If you don't finish 5 rounds, you need to reduce the weight and go again.


2.  Rowing Intervals
5 x 300m, 1 minute rest

Wednesday, January 23, 2013

Thursday 1.24.13

Seth Silva
1.  Front Squat 
quickly work up to a heavy single

2.  Snatch Grip Jerk - from behind the neck.
quickly work up to a heavy single

3.  Snatch Grip Jerk + OHS
quickly work up to a heavy single

4.  Snatch Balance
quickly work up to a heavy single

5.  Squat Snatch
quickly work up to a heavy single

6.  AMRAP 15:
1 Rope Climb
10 Hang DB Squat Cleans, 45/30
1 Rope Climb
10 Ring Dips

Tuesday, January 22, 2013

Wednesday 1.23.13

1st Place, Mel Ockerby
2nd Place, Jessa Lamoine
3rd Place, Heather Bergeron

1st Place, Kevin Montoya
2nd Place, Craig Kenney
3rd Place, Eric Sweet


Rest Day

Monday, January 21, 2013

Tuesday 1.22.13

Jordan Chabinsky

1.  Squat Clean 
10 x 2 Reps, OTM

2.  For Time:
10-8-6-4-2:  Deads, 315/225
50-40-30-20-10 HR Push ups

3.  21-15-9
Wall Ball, 30/20
GHDSU
KBS 70, 53

Sunday, January 20, 2013

Monday 1.21.13

Stacey 
1. Snatch Complex
Power Snatch + Hang Squat Snatch + Squat Snatch - work up to a heavy set

2.  Front Squat 
3RM
10RM

3.  Comp Comp Final
100 DU
30 Pull ups
30 Front Squats 135/95
30 Pull ups
100 DU

Saturday, January 19, 2013

Sunday 1.20.12

What a great day!
Check out the complete results here.

Rest Day

Stretch for Performance - Why the 49ers Love to Stretch.

Big thank you to the Volunteers, Judges, Sponsors 
and everyone else that made this event such a success.

Friday, January 18, 2013

Saturday 1.19.20

The Kill Cliff Competitors Competition is happening today at CFNE.  
Check out the Competitors Competition Site for live scores.

1.  12 Rounds of:
30 seconds, max rep Burpees - to target six inches above max reach.
30 seconds rest

Post total reps and highest/lowest scores.  Example: 185, 19/11

2.  Bulletproof Shoulders

Thursday, January 17, 2013

Friday 1.18.13

Bode learning to clean like Maya (who has a 130 clean at age 12).
1. Muscle ups
5 x max Muscle ups, :30 rest between sets 

2.  OTMx12
Odd:  3 Power Clean
Even:  40 Double unders

3.   GHDSU
3 x 25 reps

4.  10 min Recovery Row
Slow and easy, no straps and no screen - flip it up or throw a t-shirt over it.



Athletes that are competing on Saturday - be sure to know the format and standards of all the wods.  They are posted on the Competitors Competition site.  This is an important part of competing.  It is not good enough to think you know the standards of a Clean and Jerk.  Always take responsibility and create confidence by knowing everything that you can about your event.  Knowledge is power.  

The site will also have live scoring updates so your buddies from home can follow you throughout the day.

Lastly, remember as you travel, mentally prepare, and compete on Saturday to only focus on what you can control.  You will get no benefit from worrying about the other competitors, the judges, the spectators or the scoring.  Instead create a successful mindset by focusing on your mental visualization, nutrition throughout the day, warming up and cool down appropriately, staying present during the competition and having fun.

Wednesday, January 16, 2013

Thursday 1.17.13

Derek's thruster.
1.  Back Squat
1-10-1-20-1-30
Work up to a (1) heavy single.  The next set is a (10) ten rep max.  The next set is repeating the (1) heavy single.  Then 20 and so on.  There are no extra sets in between the working sets.  You can rest as needed between sets.

Tuesday, January 15, 2013

Wednesday 1.16.13

Aaron G., active recovery.
Rest Day

"Revealing human capabilities which had never even been imagined."
Don't let someone else, not even science, tell you what you are capable of.

Monday, January 14, 2013

Tuesday 1.15.13

Jared.
1.  Rack Jerk
1RM

2.  Front Squat
10x1, OTM, across


3.  AMRAP 15:
200m Run
12 Box Jumps, 24/20 - games standards.
12 C2B Pull ups

Rest exactly 10 minutes, then complete:

4. For time:
50 HSPU
30 Deads, 185/135
10 Front Squats, 185/135 - from the ground, no rack.

5.  Bulletproof Shoulders

Sunday, January 13, 2013

Monday 1.14.13

Katie T.
1.  Snatch Complex
5 sets of: Power Snatch + Hangs Squat Snatch + Squat Snatch - across

2.  The Chief's Snatch
5 Rounds of:
AMRAP 3:
3 Power Snatches, 135/95
6 HR Push ups
9 Squats
1 min rest between rounds.

3.  5 Rounds NOT for time:
8 Glute Ham Raises
12-15 Band Pull a parts

Saturday, January 12, 2013

Friday, January 11, 2013

Saturday 1.12.13

It can be lonely at the top.

1.  Snatch Complex
Power Snatch + Squat Snatch - work up to a heavy set.  No dropping between reps.

2.  Thruster
1 RM - from a rack.

3. Bigger "Snake Bite"
21-15-9:
Squat Snatch, 115/80
C2B

rest 15 minutes

4.  5 round for time of:
5 Bench Press - heavy
300m Row
3 min rest between rounds - Keep the same weight for all 5 sets.  Post load and time.

Thursday, January 10, 2013

Friday 1.11.13

Chad.
1.  4 Rounds of:
Max unbroken tng cleans 225/155
1 min rest between rounds.

2.  Lil' bit bigger"Filthy 50"
50 Box Jumps, 24/20 - games standards
50 Jumping Pull ups
50 KBS, 53/35
50 Walking Lunges
50 TTB
50 Push Press, 65/45
50 Back Extensions
50 Wall Balls, 20/14
50 Burpees
50 Double unders

Wednesday, January 9, 2013

Thursday 1.10.13

Heather

1.  Snatch PP
 Quickly work up to a heavy single

2.  OHS
Quickly work up to a heavy single

3.  Snatch Balance
Quickly work up to a heavy single

4.  Hang Squat Snatch 
Quickly work up to a heavy single

5.  Front Squat
3x1 - at your 2RM from Tuesday

6.  7 Rounds:
Minute 1: 2-3 Rope Climbs
Minute 2: 10 1-arm DB Push Press, 70/50 - 10 with right arm then 10 with left (20 total per round)
Minute 3: 3 Deads - climb to a heavy set.

This is a 21 minute workout.  On "go" do 2-3 rope climbs and rest the remaining part of the minute.  At the next minute mark to 10 DBPP with right arm, then 10 with your right and rest the remaining time in the minute.  At the next minute do 3 heavy deads and rest the remaining part of the minute.  At the next minute mark start the 2-3 Rope climbs again and continue.  

Monday, January 7, 2013

Tuesday 1.8.13

Alicia.

1.  Clean Ladder
Warm up as needed then begin with 225 and add 10# every minute.
Continue as long as possible.  If you miss you are done - treat this like a competition ladder.

2.  Front Squat 
2RM

3.  The Admiral
3 RFT:
20 Burpee Pull ups - six to ten inches above max reach
20 Front Squats, 155
20 Box Jumps, 24/20 - games standards


Sunday, January 6, 2013

Monday 1.7.13

Cheryl Nasso is one of SIX Individual Female Games Athletes competing 
in the Competitors Competition in two weeks.

1.  Snatch Complex
Power Snatch + Squat Snatch, work up to max set

2.  Overhead Squat
1.  2RM
2.  Max reps with 90% of 2RM

3.  3 RFT:
4 Snatches, 165/115 - Power or squat is ok.
12 Pistols - 6/side, alternating
20 TTB

4.  Run
4 x 400m, on the 3 minute


Check out the Competitors Competition site for all the info relating to the competition.  This is where you can find live scores, updates, a list of registered athletes, heats assignments, sponsors, standards, schedule of events and more.


Friday, January 4, 2013

Saturday 1.5.12


The wods have been announced.  Check them out on the competitors competition site.

1.  Cindy
AMRAP 20 of:
5 Pull ups
10 Push ups
15 Squats

 Don't wear a vest.  Don't change the rep scheme.  Don't do chest to bar.

Don't try to impress with big scores, instead be overly strict on the standards.  Do the little things right.
Pull ups - obvious.
Push ups - chest to deck (not belly), no snaking, full extension.  Hips and shoulders rise the same distance.
Squats - depth and full extension at the top with you shoulder in line with you hip.


GPP for Oly Lifters - 70's style


Thursday, January 3, 2013

Friday 1.4.12


1.  Power Clean
3RM, TnG

2.  21-15-9
Deadlift, 315/225
Box Jump, 30/24 - games standards

3.  3 RFT: 
20 GHDSU
30 Cal Row
60 Double Unders

Wednesday, January 2, 2013

Tuesday, January 1, 2013

Wednesday 1.2.13



It's time to build the engine.

1.  "Jake the Snake"
15-10-5
Muscle ups
Squat Clean Thruster, 135/95

2.  Snatch
6 x 3, OTM at 70%

3.  Clean and Jerk
6 x 3, OTM at 70%

4.  Front Squat 
6x3, OTM, across at 70% - from the ground, no rack.

5.  Burner
3 RFT:
8 Wall balls, 30/20
8 TTB
8 DB Push Press, 45/30
8 Jumping Split Squats - Demo, Every jump counts as 1 rep.  Back knee must touch the ground.  Must get full extension in the air.

SCHEDULE THIS WEEK
Wednesday: ON
Thursday:  OFF
Friday:  ON
Saturday: ON
Sunday:  OFF