Friday, May 31, 2013

Saturday 6.1.13



Regional ONE & TWO
1.  Power Snatch
5 x1 at 90%, across

2.  OTM x 12
Odd:  5 Bar MU
Even:  200m Run

3.  3 RFT:
15 Jerks, 155/105
15 TTB
10 Squat Cleans, 155/105
10 Ring Dips

Schedule:
Sunday - Training
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training
Friday - Rest Day

REGIONAL THREE:  May 31-June 2 
Regional Day TWO

Schedule:
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest
Wednesday - Training
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training 

REGIONAL FOUR:  June 7-9
1.  For Time:
1000m Row
HSPU, 7 sets of 7 unbroken, for time

2.  TTB
Max unbroken set, rest :30 then complete 20 reps for time

3. For time
100 Double unders
30 Axle Jerks, 175/110
90' Walking Lunge, 175/110

Schedule:
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest

Thursday, May 30, 2013

Friday 5.31.13


Regional ONE & TWO
Rest Day

Schedule:
Saturday - Training
Sunday - Training
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training
Friday - Rest Day

REGIONAL THREE:  May 31-June 2 
Regional Day ONE

Schedule:
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest
Wednesday - Training
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training 

REGIONAL FOUR:  June 7-9
1.  Dead Lifts
21 Deads at 315/205

2.  Wall Balls
50-20-15-15 Unbroken

3.  C2B
10 Max Effort Sets, :30 rest between sets

4.  Pistols
Max reps in 2 minutes

5.  DB Snatch
12 sets of 6 reps (3/side), :10 rest between sets

Schedule:
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest

Wednesday, May 29, 2013

Thursday 5.30.13

Tracy O'Donnell

Regional 1:  May 17-19
SESSION ONE
1.  Muscle ups
Work up to 1 max effort unbroken set

2.  Yoke
Work up to a max effort Yoke Carry for 50' unbroken

3.  Front Squat
Work up to a 5RM

4.  Prowler
Work up to a max effort Prowler Push for 50' unbroken

5.  5 RFT:
Muscle ups, 70% of reps in Max set
50' Yoke, 70% of max
5 Front Squats, 70% of max 5RM
50' Prowler, 70% of max

SESSION TWO
1.  Row Intervals
4 x 750m
3 min rest between sets.

Schedule:
Friday - Rest
Saturday - Training
Sunday - Training
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training

REGIONAL TWO:  May 24-26,
1.  Stone Shoulder
Work up to a heavy set of 3

2.  3 RFT:
8 Thrusters, 135
6 Muscle ups

3.  Run
200m, rest equal time
400m, rest equal time
800m, rest equal time
1 mile

Schedule:
Friday - Rest
Saturday - Training
Sunday - Training
Monday - Rest

REGIONAL THREE:  May 31-June 2 
PREGAME
1.  OHS 
Work up to a triple from the ground at 80% of projected 3RM - do not go higher, do not do extra sets.

2.  2 Rounds, Not For Time:
This should be done at a 'walking' pace. 
1 Rope Climb
2 Squat Cleans, 205/115
3 Bupree MU
4 Pistols, 2/side
5 HSPU
6 Box Jumps, 30/24
7 TTB
8 DBS, 70/50 - 4/side
Rest 2-3 minutes between rounds.

Schedule:
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest
Wednesday - Training
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training 

REGIONAL FOUR:  June 7-9
1.  Recovery Day

Schedule:
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest

Tuesday, May 28, 2013

Wednesday 5.29.13

Katie Trosen.

Regional 1:  May 17-19
1.  OTM x 7
3 Squat Snatches at 65%

2.  OTM x 7 
3 Squat Clean and Split Jerks at 65%

3.  3 RFT:
Row 500m
Run 400m
Rest exactly 3 minutes between rounds.  Post scores for each round.

Schedule:
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training

REGIONAL TWO:  May 24-26,
1.  Back Squat
4x4 across

2.  5 RFT:
40m Prowler, bodyweight
8 Burpees

Schedule:
Thrusday - Training
Friday - Rest
Saturday - Training
Sunday - Training
Monday - Rest

REGIONAL THREE:  May 31-June 2 
Rest Day

Schedule:
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest
Wednesday - Training
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training 

REGIONAL FOUR:  June 7-9
1.  OHS
7 mins to work up to a 3RM from the ground

2.  Burpee MU
30 reps for time, 7 minute cap

3.  OTM x 10
Odd: 2 Rope Climbs at 15'
Even:  Play around with Axle walking lunges, 160/100

Schedule:
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest

Monday, May 27, 2013

Tuesday 5.28.13


Regional 1:  May 17-19
1.  Shuttle Run
4 sets of:
5-10-15-20m suicide sprint - chest must hit the ground at every turn around.  Complete this on a field.  Rest as needed between max effort sets.

2.  5-4-3-2-1 of:  
Heavy Stone Shoulder - you choose the weight.
Deficit HSPU, on Parallettes.

3.  3 RFT:
20 TTB
20 Box Jumps Overs, 24/20
20 SDHP, 95/65
20 Burpees

Schedule:
Tuesday - Training
Wednesday - Training
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training

REGIONAL TWO:  May 24-26,
Rest

Schedule:
Wednesday - Training
Thrusday - Training
Friday - Rest
Saturday - Training
Sunday - Training
Monday - Rest

REGIONAL THREE:  May 31-June 2 
1.  Row 
1K Row at Jackie Pace

2.  2RFT:
30 Wall Balls, 20/14
25 C2B
20 DBS, 70/50

Schedule:
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest

REGIONAL FOUR:  June 7-9
1.  Jackie
1000m Row
50 Thrusters, 45
30 Pull ups

2.  3 RFT:
50 Double Unders
20 HSPU
20 TTB

Schedule:
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Sunday, May 26, 2013

Monday 5.27.13

The world record still stands. 

Regional 1:  May 17-19
Rest

Schedule:
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training

REGIONAL TWO:  May 24-26,
Rest

Schedule:
Tuesday - Recovery
Wednesday - Training
Thrusday - Training
Friday - Rest

REGIONAL THREE:  May 31-June 2 
1.  For time:
100 DU
40 HSPU
30 TTB
20 Axle Jerks, 160/100

2.  4RFT:
2 Rope Climbs, 15'
100' Run
4 Squat Cleans, 225/135
100' Run

Schedule:
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest

REGIONAL FOUR:  June 7-9
1.  Rest Day

Schedule:
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!



Saturday, May 25, 2013

Sunday 5.26.13

Becca working her way up to 200# OHS for three.

Regional 1:  May 17-19
1.  Jerk Complex
5 x Push Jerk + Split Jerk

2. 2012 Games Chipper
10 OHS, 155/105
10 Box Jump Overs, 24/20
10 Axle Thrusters, 135/95
10 Power Cleans, 205/135
10 TTB
10 Burpee Muscle ups
10 TTB
10 Power Cleans
10 Thrusters
10 Box Jump Overs
10 OHS

3.  Row
2K easy row

Schedule:
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training

REGIONAL TWO:  May 24-26,
Regional Day Three

Schedule:
Friday, Saturday, Sunday - Regional Competition!
Monday, Tuesday - Recovery

REGIONAL THREE:  May 31-June 2 
Recovery Day

Schedule:
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest

REGIONAL FOUR:  June 7-9
1.  Squat Cleans
16 reps for time, 225/135

2.  For Time:
100 Wall Balls
70 C2B
70 Pistols
100 DBS, 70/50

Schedule:
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Friday, May 24, 2013

Saturday 5.25.13

James, whatcha looking at?

Regional 1:  May 17-19
1.  OTM x 10
Odd:  5 heavy deads
Even: HS walk, 50'

2.  3 RFT:
10 Front Squats, 185/135
20 C2B
50 Double Unders

3.  Goat Training
Work on a weakness for 20 minutes.

Schedule:
Sunday - Training
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training

REGIONAL TWO:  May 24-26,
Regional Day Two

Schedule:
Friday, Saturday, Sunday - Regional Competition!
Monday, Tuesday - Recovery

REGIONAL THREE:  May 31-June 2 
1.  OHS
Warm up to your projected starting weight.  Rest 10 minutes, then hit it again without any additional warm up.

2.  Deadlift
21 unbroken reps at 315/205

3.  3 RFT:
15 TTB
10 axle Jerks, 175
30' Walking lunge, 175

Schedule:
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest

REGIONAL FOUR:  June 7-9
1.  OHS
Warm up to your projected starting weight.  Rest 10 minutes, then hit it again without any additional warm up.

2.  Deadlift/BJ
21-15-9 unbroken
:30 rest between rounds.

3.  3 RFT:
15 TTB
10 axle Jerks, 175
30' Walking lunge, 175
Schedule:
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Thursday, May 23, 2013

Friday 5.24.13

Potsy and Tracy.

Regional 1:  May 17-19
1.  Recovery Day

Schedule:
Saturday - Training
Sunday - Training
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training

REGIONAL TWO:  May 24-26,
Regional Day One

Schedule:
Friday, Saturday, Sunday - Regional Competition!
Monday, Tuesday - Recovery

REGIONAL THREE:  May 31-June 2 
1.  Jackie
1,000m Row
50 Thruster, 45#
30 Pull ups

2.  Burpee MU
If your 30 rep time was under 7:00 minutes - complete 30 reps for time.
If your 30 rep time was over 7:00 - complete 1 rep every 15 seconds for 8 minutes


Schedule:
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest

REGIONAL FOUR:  June 7-9
1.  Jackie
1,000m Row
50 Thruster, 45#
30 Pull ups

2.  Burpee MU
If your 30 rep time was under 7:00 minutes - complete 30 reps for time.
If your 30 rep time was over 7:00 - complete 1 rep every 15 seconds for 8 minutes

Schedule:
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Wednesday, May 22, 2013

Thursday 5.23.13

Hobart, Montoya & Hamel.
Regional 1:  May 17-19
1.  Stone Shoulder
Work up to a heavy set of 3

2.  3 RFT:
8 Thrusters, 135
6 Muscle ups

3.  Run
200m, rest equal time
400m, rest equal time
800m, rest equal time
1 mile

Schedule:
Friday - Rest Day
Saturday - Training
Sunday - Training

REGIONAL TWO:  May 24-26,
PreGame
1.  OHS 
Work up to a triple from the ground at 80% of projected 3RM - do not go higher, do not do extra sets.

2.  2 Rounds, Not For Time:
this should be done at a 'walking' pace. 
1 Rope Climb
2 Squat Cleans, 205/115
3 Bupree MU
4 Pistols, 2/side
5 HSPU
6 Box Jumps, 30/24
7 TTB
8 DBS, 70/50 - 4/side
Rest 2-3 minutes between rounds.


Schedule:
Friday, Saturday, Sunday - Regional Competition!
Monday, Tuesday - Recovery

REGIONAL THREE:  May 31-June 2 
Recovery Day

Schedule:
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL FOUR:  June 7-9
1.  Recovery Day

Schedule:
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Tuesday, May 21, 2013

Wednesday 5.22.13

CFNE Teams
Regional 1:  May 17-19
1.  Back Squat
5 x 3 across

2.  4 RFT:
40m Prowler Push, 225/185
8 Burpees
1 minute rest between rounds

3.  5K Row
Moderate Pace


Schedule:
Thursday - Training
Friday - Rest Day
Saturday - Training
Sunday - Training

REGIONAL TWO:  May 24-26,
1.  Rest Day

Schedule:
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday, Tuesday - Recovery

REGIONAL THREE:  May 31-June 2 
1.  For Time:
18 DL, 315
18 BJ, 30"
:30 rest
12 Deads, 315
12 BJ, 30"
:30 rest
9 Deads
9 BJ, 30"

 2.  3 RFT:
35 Wall Balls, 20
20 DBS, 70#

Schedule:
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL FOUR:  June 7-9
1.  For Time:
21 DL, 315
21 BJ, 30"
:30 rest
15 Deads, 315
15 BJ, 30"
:30 rest
9 Deads
9 BJ, 30"

 2.  3 RFT:
35 Wall Balls, 20
20 DBS, 70#

Schedule:
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Monday, May 20, 2013

Tuesday 5.21.13

Heather.


Regional 1:  May 17-19
Rest Day

REGIONAL TWO:  May 24-26,
1.  Not for Time:
15-9-9:
Dead, 315
BJ, 30"

2.  2 RFT:
30 Wall Balls, 20
25 C2B Pull ups
20 DBS, 70#

Schedule:
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL THREE:  May 31-June 2 
1.  OHS
Establish a 3RM OHS from the ground in 7 mins

2. For time:
100 Du
50 HSPU
40 TTB
30 S2O, 165
90' Lunge, 165

3.  4 RFT:
2 Ropes
100' run
4 Squat Clean, 225
100' run

Schedule:
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL FOUR:  June 7-9
1.  OHS
Establish a 3RM OHS from the ground in 7 mins

2. For time:
100 Du
50 HSPU
40 TTB
30 S2O, 165
90' Lunge, 165

3.  4 RFT:
2 Ropes
100' run
4 Squat Clean, 225
100' run

Schedule:
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Sunday, May 19, 2013

Monday 5.20.13

Bethany Hart.

Regional 1:  May 17-19
Rest Day

REGIONAL TWO:  May 24-26,
1.  For time:
100 Du
30 HSPU
30 TTB
30 S2O, 165
30' Lunge, 165

2.  4 RFT:
2 Ropes
100' run
4 Squat Clean, 225
100' run

Schedule:
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL THREE:  May 31-June 2 
1.  Recovery Day

Schedule:
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL FOUR:  June 7-9
1.  Recovery Day

Schedule:
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Saturday, May 18, 2013

Sunday 5.19.13

Rachel and Bethany of CFNE A Team.
Picture courtesy of games.crossfit.com

Regional 1:  May 17-19
REGIONAL DAY THREE


REGIONAL TWO:  May 24-26,
Recovery Day

Schedule:
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL THREE:  May 31-June 2 
1.  OHS
A:  3RM
B:  2 x 3 at 95% of 3RM

2.  For Time:
100 Wall Balls, 20
80 C2B
60 Pistols

Schedule:
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL FOUR:  June 7-9
1.  OHS
A:  3RM
B:  2 x 3 at 95% of 3RM

2.  For Time:
100 Wall Balls, 20
80 C2B
60 Pistols

Schedule:
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Friday, May 17, 2013

Saturday 5.18.13


Heather Bergeron.
Picture courtesy of games.crossfit.com


Regional 1:  May 17-19
REGIONAL DAY TWO


REGIONAL TWO:  May 24-26,
MORNING SESSION:
1. Deadlift
21 unbroken reps, 315/205

2.  Burpee MU
If your 30 rep time was under 5:30 minutes - complete 20 reps for time
If your 30 rep time was 5:30 - 7:00 - complete 25 reps for time
If your 30 rep time was over 7:00 - complete 1 rep every 15 seconds for 7 minutes

AFTERNOON SESSION
3.  For Time:
1,000m Row at Jackie Pace 
followed by 3RFT:
12 DBS, 70/53
15 BJ, 30/24

Schedule:
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL THREE:  May 31-June 2 
MORNING SESSION:
1. Deadlift
21 unbroken reps, 315/205
rest 1 minute
10 unbroken reps, 315/205

2.  Burpee MU
If your 30 rep time was under 5:30 minutes - complete 20 reps for time
If your 30 rep time was 5:30 - 7:00 - complete 25 reps for time
If your 30 rep time was over 7:00 - complete 1 rep every 15 seconds for 7 minutes

AFTERNOON SESSION
3.  For Time:
1,000m Row at Jackie Pace 
followed by 3RFT:
12 DBS, 70/53
15 BJ, 30/24

Schedule:
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL FOUR:  June 7-9
MORNING SESSION:
1. Deadlift
21 unbroken reps, 315/205
rest 1 minute
10 unbroken reps, 315/205

2.  Burpee MU
If your 30 rep time was under 5:30 minutes - complete 20 reps for time
If your 30 rep time was 5:30 - 7:00 - complete 25 reps for time
If your 30 rep time was over 7:00 - complete 1 rep every 15 seconds for 7 minutes

AFTERNOON SESSION
3.  For Time:
1,000m Row at Jackie Pace 
followed by 3RFT:
12 DBS, 70/53
15 BJ, 30/24

Schedule:
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Thursday, May 16, 2013

Friday 5.17.13

a little bit of crazy, is a good thing.

Regional 1:  May 17-19
REGIONAL DAY ONE

REGIONAL TWO:  May 24-26,
MORNING SESSION:
1. For time
5.4.3.2.1 unbr. Squat Cleans, 225
2 Rope Climbs

2.  Overhead Pause Squats 
5 x 3, across with :08 pause at the bottom of each rep - from the ground

AFTERNOON SESSION
3.  3 RFT:
10 Axle Jerks, 175
30' Axle Walking Lunge, 175

Schedule:
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL THREE:  May 31-June 2 
MORNING SESSION:
1. For time
5.4.3.2.1 unbr. Squat Cleans, 225
3 Rope Climbs

2.  Overhead Pause Squats 
5 x 3, across with :08 pause at the bottom of each rep - from the ground

AFTERNOON SESSION
3.  3 RFT:
12 Axle Jerks, 175
40' Axle Walking Lunge, 175

Schedule:
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!


REGIONAL FOUR:  June 7-9
MORNING SESSION:
1. For time
5.4.3.2.1 unbr. Squat Cleans, 225
3 Rope Climbs

2.  Overhead Pause Squats 
5 x 3, across with :08 pause at the bottom of each rep - from the ground

AFTERNOON SESSION
3.  3 RFT:
12 Axle Jerks, 175
40' Axle Walking Lunge, 175

Schedule:
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Wednesday, May 15, 2013

Thursday 5.16.13

North East Regional at Reebok World HQ.  You are Ready.

REGIONAL ONE:  May 17-19
PreGame
1.  OHS 
Work up to a triple from the ground at 80% of projected 3RM - do not go higher, do not do extra sets.

2.  2 Rounds, Not For Time:
this should be done at a 'walking' pace. 
1 Rope Climb
2 Squat Cleans, 205/115
3 Bupree MU
4 Pistols, 2/side
5 HSPU
6 Box Jumps, 30/24
7 TTB
8 DBS, 70/50 - 4/side
Rest 2-3 minutes between rounds.

Schedule:
Friday, Saturday, Sunday - Regional Competition!
Monday, Tuesday - Recovery.

REGIONAL TWO:  May 24-26,
Recovery Day

Schedule:
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL THREE:  May 31-June 2
Recovery Day

Schedule:
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

REGIONAL FOUR:  June 7-9
Recovery Day

Schedule:
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Tuesday, May 14, 2013

Wednesday 5.15.13

When thinking about the Competition only focus on one event.  
Cluttering your head with all seven events is overwhelming and stressful. 
Instead, mentally dial in on one event and if another event creeps into your mind push it away.
This process allows you to focus and visualize instead of adding stress and fear.


Regional 1:  May 17-19
Rest Day

Schedule:
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday, Tuesday - Recovery.

Regional 2:  May 24-26,
1. For time
100 DU
40 HSPU
Rest 3 minutes
100 DU
20 HSPU
Rest 3 minutes
30 TTB
10 Axle S2O, 160/100
Rest 3 minutes
20 TTB
10 Axle S2O, 160/100
Rest 3 minutes
10 Axle S20, 160/100
90' Front Rack Walking Lunge, 160/100

Schedule:
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Regional 3:  May 31-June 2 & Regional 4:  June 7-9
1. For time
100 DU
40 HSPU
Rest 3 minutes
100 DU
20 HSPU
Rest 3 minutes
30 TTB
10 Axle S2O, 160/100
Rest 3 minutes
20 TTB
10 Axle S2O, 160/100
Rest 3 minutes
10 Axle S20, 160/100
90' Front Rack Walking Lunge, 160/100

Schedule:
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Monday, May 13, 2013

Tuesday 5.14.13

Team.

Regional 1:  May 17-19
1. 2 RFT:
30 Wall Balls, 20/14
25 C2B
20 Pistols
15 DBS, 70/50

2.  OTMx10
Odd:  1 Rope Climb + 2 Squat Cleans, 225/155
Even:  2 Squat Cleans, 225/155 + 20 DU

Schedule:
Wednesday - Rest day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Regional 2:  May 24-26,
1. 2 RFT:
30 Wall Balls, 20/14
25 C2B
20 Pistols
15 DBS, 70/50

2.  OTMx12
Odd:  1 Rope Climb + 2 Squat Cleans, 225/155
Even:  2 Squat Cleans, 225/155 + 20 DU

Schedule:
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!


Regional 3:  May 31-June 2 & Regional 4:  June 7-9
1. 2 RFT:
30 Wall Balls, 20/14
25 C2B
20 Pistols
15 DBS, 70/50

2.  OTMx12
Odd:  1 Rope Climb + 2 Squat Cleans, 225/155
Even:  2 Squat Cleans, 225/155 + 20 DU

Schedule:
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Training
Monday - Rest Day
Tuesday - Training
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

Be ready for the unknown and unknowable.  And enjoy every minute of it.

Sunday, May 12, 2013

Monday 5.13.13



Regional 1:  May 17-19

1. 5 RFT:
5-4-3-2-1 Deads, 345/225
10 Box Jumps, 30/24

Rest 4 hours

2.  OTM x 12
Odd:  3 OHS, 85% of previous 3RM - from the ground.
Even:  4 Burpee Muscle ups

Regional 2:  May 24-26,
1.  3 RFT:
15-12-9 Deads, 335/225
15 Box Jumps, 30/24

2.  OTM x 16
Odd:  3 OHS, 85% of previous 3RM - from the ground.
Even:  3-4 Burpee Muscle ups


Regional 3:  May 31-June 2 & Regional 4:  June 7-9
1.  3 RFT:
18-15-9 Deads, 335/225
15 Box Jumps, 30/24

2.  OTM x 20
Odd:  3 OHS, 85% of previous 3RM - from the ground.
Even:  3-4 Burpee Muscle ups

Friday, May 10, 2013

Saturday 5.11.13

Happy 1st Birthday Buckeroo.  
Best year of my life.


All Regions
1. OHS
3x3 at 90% of best three rep from early this week - no racks.

2.  Choose:
Ninjas - 3x1000m Row, 2 min rest - after last row immediately complete 50 Thrusters, 45# - all 1k rows done at "Jackie" pace.
Beasts - 30 Burpee Muscle ups

Thursday, May 9, 2013

Friday 5.10.13

The Regionals are coming...


All Regions
1. Chipper
100 DU
50 HSPU
40 TTB
30 S2O, 160/100 - axle
90' Front Rack Walking Lunge, 160/100 - axle

Rest 4-6 hours

2.  4RFT:
2 Rope Climbs, 15'
100' Run
4 Squat Cleans, 225/135
100' Run

Wednesday, May 8, 2013

Thursday 5.9.13

Hamel.

Regional 1:  May 17-19
1. For time:
100 Wall Balls
70 C2B
70 Pistols
100 DBS, 70/50

2.  21-15-9
Deads 315/205
Box Jumps, 30/24


Regional 2:  May 24-26, Regional 3:  May 31-June 2 & Regional 4:  June 7-9
Recovery Day

Tuesday, May 7, 2013

Wednesday 5.8.13

Harry.

Regional 1:  May 17-19
Active Recovery Day
do the warm up, some light running or rowing and mobility.

Regional 2 (May 24-26), Regional 3 (May 31-June 2) & Regional 4 (June 7-9)
1.  Squat Clean
5x1 at 90% across

2.  5RFT:
1-2-3-4-5 Power Cleans, 225/155
10-8-6-4-2 Elevated HSPU, 6"
12 Pistols, 6/side
Round 1 is 1 PC, 10 HSPU and 12 pistols.  Round 2 is 2 PC, 8 HSPU and 12 Pistols.

3.  Goat Training
Spend 10 focused minutes working on one weakness.

Monday, May 6, 2013

Tuesday 5.7.13

The Regionals are coming...

1.  “Jackie”
For time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

2.  Overhead squat complex
7 Minute ladder of:
3 Overhead squats

3.  For time:
30 Burpee muscle-ups


Read and watch all the video standards and perform these exactly as described.

Saturday, May 4, 2013

Sunday 5.5.13

Heather.


INDIVIDUALS and TEAM ATHLETES

1.  5 RFT:
5 Power Cleans, 205/135 
5 Bench, 205/125

Rest as needed.

2.   2 RFT:
25 TTB
50' Handstand Walk 

Rest as needed.

3.  5 RFT:
8 1-arm Dumbbell Overhead Squats, Right arm, 45/30
8 1-arm Dumbbell Overhead Squats, Left arm, 45/30 
12 Box Jumps Overs, 24/20


Friday, May 3, 2013

Saturday 5.4.13

Pride in Effort.  

INDIVIDUAL ATHLETES
1.  "Lumberjack 20"
20 Deadlifts 275/185
Run 400m
20 KB swings, 70/53
Run 400m
20 Overhead Squats, 115/80
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps, 24/20 - Games standards
Run 400m
20 DB Squat Cleans, 45/30
Run 400m

2.   For time:
4 RFT:
5 MU
15m Front Rack Walking Lunge, 155/105
100m Sandbag Run, 80/60


TEAMS
1.  For Time:
Teams of three (same sex), one athlete works at a time while others rest.
60 Deadlifts 275/185
Run 400m together as a team
60 KB swings, 70/53
Run 400m together as a team
60 Overhead Squats, 115/80
Run 400m together as a team
60 Burpees
Run 400m together as a team
60 C2B Pullups
Run 400m together as a team
60 Box jumps, 24/20 - Games standards
Run 400m together as a team
60 DB Squat Cleans, 45/30
Run 400m together as a team

2.  For time
Teams of six (3 boys, 3 girls)
Girls complete:
20 MU - 1 athlete works at a time.
100m Overhead Walking Lunge, 105 - 1 athlete works at a time.
Move 15 Sandbags 100m (5 bags at 60#, 5 bags at 40#, 5 bags at 20#) - all 3 athletes work together
100m Front Rack Walking Lunge, 105 - 1 athlete works at a time.
10 MU - 1 athlete works at a time.
Once the girls finish their final MU the boys begin:

30 MU - 1 athlete works at a time.
100m Overhead Walking Lunge, 155 - 1 athlete works at a time.
Move 15 Sandbags 100m (5 bags at 80#, 5 bags at 60#, 5 bags at 40#) - all 3 athletes work together
100m Front Rack Walking Lunge, 155 - 1 athlete works at a time.
20 MU - 1 athlete works at a time.

Thursday, May 2, 2013

Friday 5.3.13

Bushey.
Session 1
"Fran"
21-15-9 
Thrusters, 95/65
Pull ups

Rest at least 3 hours.

Session 2
AMRAP 20:
15 HR Push ups
2 Rope Climbs, 15'

Wednesday, May 1, 2013

Thursday 5.2.13

Kate Schuh
Recovery Day

Friday will be a double day.
Saturday and Sunday will be singles.
Monday - Rest Day
Tuesday will begin Programming by Region.