Friday, August 30, 2013

East Coast Championships



Workout 1 - "TASK PRIORITY FGB"
3 rounds:
20 Wallballs (10' target)
20 Kettlebell Sumo-Deadlift High Pulls
20 Box Jumps
20 Barbell Shoulder-to-Overhead
10 Calories on the Rower
Rest :30 seconds

RX:
Wallball: 20/14
Kettlebell SDHP: 70/53
Box Jumps: 24"/20"
Shoulder-to-Overhead: 95/65

Scaled:
Wallball: 14/10
Kettlebell SDHP: 53/35
Box Jumps: 20"
Shoulder-to-Overhead: 75/55 

Workout 2 - "THE SPRINT"
~500 Meter Sprint for time


Workout 3 - "PROGENEX FORCE"
24 Burpees, followed by:
3 rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
Then...
Muscle-ups (Men 7, Women 5)

Rx:
Barbell: 155/105
Scaled:
Barbell: 135/95 
Pull-ups for Muscle-ups: Men 14, Women 10

WOD 4 - "Quadzilla"
For time:
Run 200m
4 Front Squats
Run 200m
8 Front Squats
Run 200m
12 Front Squats
Rx:
Barbell - 205/140
Scaled:
Barbell - 135/85

WOD 5 - "Quest"
50 Pull ups (25 Scaled)
100' Overhead Walking Lunge for distance
*If Barbell is brought down from overhead, athlete must complete 20 Pull ups (10 Scaled) before returning to lunges.
Rx:
Barbell - 155/105
Scaled:
Barbell - 105/65

WOD 6 - "Final Cut"
Top 12 Rx athletes... workout TBA.


Standards videos will be released soon.

Thursday, August 29, 2013

Saturday 8.31.13

Jon Pera and his So Cal crew at the track.

*****BACK OFF WEEK*****
Don't do extra work this week.  Keep the intensity super high, but lower the volume.

2014 REGIONAL & GAMES ATHLETES
1. Track Session
1 mile Time Trial

2.  Barbell Benchmark
1RM Front Squat

3.  Gymnastics
AMRAP 10:
6 HSPU
8 TTB
10 Pistols (5/side)

2014 OPEN ATHLETES
1.    Metcon
AMRAP 20:
8 Buprees
8 TTB
8 Box Jumps, 24/20

Friday 8.30.13


Just wanted to pass this one along to you guys, I have been following CompWod for about a year.  I wanted to tell you guys that I could barely do HSPU and couldn't handstand walk 2 feet when I started. 
Today I just did 24 feet. Stoked!
- Danny Bostwick

*****BACK OFF WEEK*****
Don't do extra work this week.  Keep the intensity super high, but lower the volume.

2014 REGIONAL & GAMES ATHLETES
1. Snatch Complex
Snatch Deadlift + Squat Snatch, OTM x 10 at 75%

2.  Metcon
"Snake Bite"
21-15-9:
Squat Snatch, 95/65
C2B Pull ups

2014 OPEN ATHLETES
1.    Metcon
"Snake Bite"
21-15-9:
Squat Snatch, 95/65
C2B Pull ups

2.   Snatch Complex
Snatch Deadlift + Squat Snatch + OHS, OTM x 10 - choose a weigh that you can move and still look pretty.

Wednesday, August 28, 2013

Thursday 8.29.13

Picture courtesy of Games.CrossFit.com

*****BACK OFF WEEK*****
Don't do extra work this week.  Keep the intensity super high, but lower the volume.

2014 REGIONAL & GAMES ATHLETES
1. Squat Clean and Jerk
5 x 1, OTM at 85%

2. Front Squat
2x2 at 90%

3.  Metcon
"Sugar Daddy"
21-15-9 Deads, 225/155
400m Run after each set of deads.

2014 OPEN ATHLETES
1.    Metcon
"Sugar Daddy"
21-15-9 Deads, 225/155
400m Run after each set of deads.

2.   Squat Clean and Jerk
5 x 1, OTM at 85%

Tuesday, August 27, 2013

Wednesday 8.28.13

Rach and Bushey.

Recovery Day


The Competitors Competition, Jan. 25-26th, 2014
is going to be held a Reebok World HQ in Boston, MA

Saturday will be an individual competition - One Division (no scaling)
Sunday will be a team competition - 2 guys, 2 girls per team

Cash Prizes for both Individual and Team winners.

Save the date.  Registration will be up soon. 

Monday, August 26, 2013

Tuesday 8.27.13

Gladiators prepare to enter the field of play.

*****BACK OFF WEEK*****
Don't do extra work this week.  Keep the intensity super high, but lower the volume.

2014 REGIONAL & GAMES ATHLETES
1. Clean and Jerk
3x1 across at 90%

2. Back Squat
1x2 at 90%

3.  Metcon
"Black & Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees

2014 OPEN ATHLETES
1.    Metcon
"Black & Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees

2.  Clean and Jerk
3x1 across at 90%

Sunday, August 25, 2013

Monday 8.26.13

Michele Letendre 

*****BACK OFF WEEK*****
Don't do extra work this week.  Keep the intensity super high, but lower the volume.

2014 REGIONAL & GAMES ATHLETES
1. Squat Snatch
3x1 across at 90%

2.  Metcon
"Ultimate Warrior"
21-15-9
Thrusters, 135/95
Bar Muscle ups

2014 OPEN ATHLETES
1.    Metcon
"Ultimate Warrior"
21-15-9
Thrusters, 135/95
Bar Muscle ups

2.  Squat Snatch 
3x1 across at 90%

Friday, August 23, 2013

Sunday 8.25.13

Rachel Martinez.
Rest Day.

Saturday 8.24.14

Becca. 

2014 REGIONAL & GAMES ATHLETES
1.  Speed Work
"The New England Patriots Conditioning Test"
10 x 50 yards - :30 rest between sprints  - goal is all under 7 seconds.
rest 3 minutes
10 x 50 yards - :30 rest between sprints - goal is all under 7 seconds.
rest 3 minutes
10 x 50 yards - :30 rest between sprints - goal is all under 7 seconds.

The Pats Conditioning Test varies by position.  
This distance (50 yards) and time (7 seconds) is the test for the QB, TE & LB's.  
A passing score is completing all 30 sprints under 7 seconds. 
Post the number or sprints that you completed under 7 seconds.    

2. Barbell Benchmark
Bear Complex:
A.  Work up to a max load Bear Complex (Power Clean + Front Squat + Push Jerk + Back Squat + Push Jerk)
B.  30 Bear Complex's for time -  use 80% of the load that you successfully got in "A".

3.  Metcon
4RFT:
Max reps of Strict Parrallette HSPU
Max reps of Muscle ups
Max reps of TTB
This is for time and max reps.  Don't stress too much about either number - focus on the stimulus, not the score.

2014 OPEN ATHLETES
1.    Metcon
"Nutts"
10 HSPU
15 Deads, 250/175
25 Box Jumps, 30/24
50 Pull ups
100 Wall Balls, 20/14
200 Double Unders
400m Run with Plate, 45/25

Thursday, August 22, 2013

Friday 8.23.13

Jon Pera.

2014 REGIONAL ATHLETES
1.  Pulls
5 x 5 Glute Ham Raises - add weight if possible.

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

3.  Metcon
For time, with one barbell:
30 Snatches, 135/95 - record your "Isabel" time.
20 Snatches, 165/110
10 Snatches, 185/130
5 Snatches, 205/145
Post times for "Isabel" and total time.

4.  Rowing
5K

5.  Core work
Reverse Tabata L-sits
8 rounds of :10 on, :20 off

2014 OPEN ATHLETES
1.  Metcon
"Randy"
75 Power Snatches, 75/55

2.  Skills
OTMx12
Odd:  3-5 Squat Therapy
Even:  3-5 Muscle ups

Squat therapy - don't skimp on these!!
If you want to improve your Front Squat, your Snatch, 
your Overhead Squat, your Pistols, your Jerk, or your fear of public speaking
Squat therapy is the cure all.

Remember, practice isn't enough.  Make it your practice mindful and purposeful.  
This is not easy, don't fall into the trap of taking the easy way out.
1.  No movement of the feet - they tend to turn out for many of us.
2.  No bending the arms.
3.  Hands together.

Wednesday, August 21, 2013

Thursday 8.22.13

Michele Letendre.  

2014 REGIONAL & GAMES ATHLETES
1. Snatch Technique Work
1 rep at 75%, OTM x 12

2.  Clean and Jerk Complex
1 rep at 75%, OTM x 12

3.  Squats
4x7 Back Squats, across

4.  Gymnastic Skills
A.  6 attempts at a max effort Front Lever Hold on rings.
B.  6 attempts at a max effort Back Lever Hold on rings.

5.  Metcon
"Jerry"
For time:
1 mile Run
2K Row
1 mile Run

2014 OPEN ATHLETES
1.  Metcon
"Jerry"
For time:
1 mile Run
2K Row
1 mile Run

2.  Snatch Technique Work
1 rep at 75%, OTM x 12

3.  Strength
3x5 Front Squat

Tuesday, August 20, 2013

Wednesday 8.21.13

Cheryl did "The Seven" in under 18:20 - I think she is back.  
Looking forward to seeing her compete in the East Coast Championships next month.

Recovery Day
Active Recovery



Awesome news, we are upping our game...
 The CFNE East Coast Championships
is going to be held at the world famous Reggie Lewis Center in Boston this year.
This venue has a indoor "banked" track and an infield with five full size basketball courts.  


 This will be one of the best CrossFit Competitions in the country.
Still room to sign up in the scaled and Rx Divisions. 

I am very excited about the programming for this event.  
We will announce everything (except the final event) in early September.  
For now, here are some guidelines to help you decide on which division to register for:

RX Standards:
Ring Muscle ups 
Squat Clean, 225/135
Complete DT as Rx in under 13:00
First Place Male and Female $2,000.00 each.

Scaled Standards:
Chest to Bar Pull ups (six per round)
Squat Clean, 185/105

Sign up now!!!

Monday, August 19, 2013

Tuesday 8.20.13

Josh Wagner playing with sledges and stones.

2014 REGIONAL & GAMES ATHLETES
MORNING WORKOUT
1.  Bounding
5 attempts to establish a max triple jump

2.  Pull
Deadlift, 1 set of 2 at 85% - No TnG.
Deadlift, 6 sets of 3 at 75% - across, No TnG. 

3.  20 Rep Benchmark
20 rep max Bench Press

EVENING WORKOUT
1.  Metcon
"The Seven"
7 RFT:
7 HSPU
7 Thrusters, 135/95
7 Knee to Elbows
7 Deads, 245, 170
7 Burpees
7 KBS, 70/53
7 Pull ups


2014 OPEN ATHLETES
1.  Metcon
"The Seven"
7 RFT:
7 HSPU
7 Thrusters, 135/95
7 Knee to Elbows
7 Deads, 245, 170
7 Burpees
7 KBS, 70/53
7 Pull ups

2.  Skills
Double Unders:
Max reps in 2 minutes
rest 2 minutes
Max reps in 2 minutes
Dex's Triple Jump.
video

Sunday, August 18, 2013

Monday 8.19.13

Becca.

2014 REGIONAL & GAMES ATHLETES
1. Snatch Complex
3 sets across of:  Snatch Dead + Hang Squat + Squat - Snatch dead should be slow and deliberate.  Focus on torso positioning and bar path.  Pull the knees back, transfer weight to the heels and pull the bar to your pockets.

2.  Clean and Jerk Complex
3 sets across of:  2 Power Cleans + 2 Jerks

3.  Box Squat
5x3 Box Squat - set up the box so hips are just below parallel.  Keep shins vertical throughout.  Don't drop or plop onto the box.  Use a safety bar if you have one.

4.  Gymnastic Benchmark
Max L-sit for time.  Hands on parallettes.  Heels above hips.  Legs straight.  

5.  Metcon
"Amanda"
9-7-5
Muscle ups
Squat Snatch, 135/95

2014 OPEN ATHLETES
1.    Metcon
"Amanda"
9-7-5
Muscle ups
Squat Snatch, 135/95

2.  Snatch Complex
3 sets across of:  Snatch Dead + Hang Squat + Squat

3.  Back Squat
3 RM

Friday, August 16, 2013

Sunday 8.18.13


Talayna Fortunato stopped by CFNE for some training and fun.
Rest Day.


Butterfly ring dips are very easy to learn (much easier than butterfly pull-ups),
 and will get you much bigger sets on the rings.  

Thursday, August 15, 2013

Saturday 8.17.13

Coaching the Team between Iditarod events.

2014 REGIONAL & GAMES ATHLETES
1.  Speed Work
"Sgt. Slaughter"
3 Rounds of:
1 minute to complete:  100 yard sprint (50 yards out and back)
2 minutes to complete:  200 yard sprint (100 yards out and back)
3 minutes to complete:  300 yard sprint (50 yards and back, 100 yards and back)
Do this on a football field if possible.
With a running clock:
On the call of "Go" sprint to the 50 and back.  
On the 1 minute mark sprint to the 100 and back.
On the 3 minute mark sprint to the 50 and back, 100 and back.  This concludes one full round.  
On the 6 minute mark start the cycle over again with the 50 and back.  
Complete three rounds, for 9 total sprints.
Both hand must touch the ground on the far side of every turn around line.
Record times for all nine intervals.

2. Barbell Benchmark
A.  3 sets of Max unbroken Power Snatches, 185/125 - Must be TnG.  Rest as needed between sets.
B.  3 sets of Max unbroken Squat Cleans, 225/155 - Must be TnG.  Rest as needed between sets.
C.  3 sets of Max unbroken Jerks, 225/155 - rest as needed between sets.

3.  Metcon
3 RFT:
1 Legless Rope Climb
2 Strict Parallette HSPU
3 Kipping Parallete HSPU
4 Rope Climbs


2014 OPEN ATHLETES
1.    Metcon
"Daniel"
50 Pull ups
400m Run
21 Thrusters, 95/65
800m Run
21 Thrusters, 95/65
400m Run
50 Pull ups

Interested in learning more about coaching, owning a CF Affiliate, or what it takes to be a leader?
I am very proud of what I have created with the Business Of Excellence site and program. 

Tuesday, August 13, 2013

Friday 8.16.13

Montoya.


2014 REGIONAL ATHLETES
1.  Pulls
8 x 3 good mornings,

2.  Odd Objects/Movements
Play around with sledgehammers and stone shouldering - you choose the load, reps and scheme.

3.  Metcon
"Purple Drank"
4 RFT:
6 Deads, 315/225
12 Ring Dips
40 DU

4.  Rowing
100 calories for time

5.  Core work
100 abmat sit ups

2014 OPEN ATHLETES
1.  Metcon
4 RFT:
6 Deads, 315/225
12 Burpees
40 DU

2.  Skills
OTMx12
Odd:  3-5 Squat Therapy
Even:  3-5 Muscle ups

Thursday 8.15.13

Derek, of Team CFNE, the only athlete in the world to compete 
in every Games on a team.

2014 REGIONAL & GAMES ATHLETES
1. Snatch Complex
5 sets of: Snatch Dead + Hang Squat + Low Hang Squat - stay on the lighter side.
Snatch Dead - slow, focus on bar path, knees and positioning.
Hang - taken from the pockets.
Low Hang - Taken from below knees but off the floor. 

2.  Clean and Jerk Complex
3 sets of: High Hang Squat + Hang Squat + Low Hang Squat + Split Jerk -  stay on the lighter side.
High Hang - Pockets.
Hang - Mid thigh.
Low Hang - below knees but off the floor.

3.  Squats
6x4 Front Squats, across

4.  Gymnastic Skills
OTM x 10
Odd:  3-6 Muscle ups - bar or rings
Even:  20 yard Handstand walk

5.  Metcon
"Open 13.4"
AMRAP 7:
3.6.9.12....
Clean and Jerk, 135/95
TTB

2014 OPEN ATHLETES
1.  Metcon
"Open 13.4"
AMRAP 7:
3.6.9.12....
Clean and Jerk, 135/95
TTB

2.  Clean Complex
3 sets of: High Hang Squat + Hang Squat + Low Hang Squat + Split Jerk -  stay on the lighter side.
High Hang - Pockets.
Hang - Mid thigh.
Low Hang - below knees but off the floor.

3.  Strength
3x5 Push Press, climbing

Wednesday 8.14.13

Maya at the CFNE Teen Competition.

Rest Day

Warm up
Before you train you need to get ready mentally and physically.  This should include (in order)...
General warm up - full body movements through a full rang of motion.
Mobility work - break up sticky spots, improve mobility around joints and muscle quality, improve postioning
Specific warm up - if you are going for a 1RM snatch - do some PVC or technique work or the Burgener warm up with and empty barbell.
Mental preparation - spend 5 minutes visualizing your training session and what you want to take away from the training.  Remind yourself why you do this and why you enjoy it.

Cool Down
This is one of the most important times for the mental side of your training.  Immediately after your WOD is the time to reassess the positives from your session - not second guess your efforts, strategy or ability.  Tell yourself that you are happy with your effort, reaffirm that the stimulus you got is going to make you a better athlete, and convince yourself that you loved the pain.  This will become a self-fulfilling prophecy and you will perform better and become mentally stronger in your training and competition.
A good rule of thumb is to have your cool down last for 20 minutes minus the time of your metcon.  For example, if you did "Fran" and it took you 3 mins, your cool down should last for 17 more minutes.  If you did "Nancy" and it took you 12 minutes, your cool down would be 8 minutes.
General cool down - Bringing your heart rate back to normal gradually, allowing things to get flushed out properly.  Rowing, walking or the airdyne are good options.
Specific cool down - Foam Roll AND Stretch the worked muscles and joints.


Sunday, August 11, 2013

Tuesday 8.13.13

 
Malik.

2014 REGIONAL & GAMES ATHLETES
MORNING WORKOUT
1.  Bounding
5 attempts to establish a 1RM vertical jump

2.  Pull
8x3 Sumo Deadlift, climbing from a deficit - Stand on 45# plates, hands inside knees, no bouncing or TnG. 

3.  20 Rep Benchmark
20 rep max Clean - Power or squat allowed.  Resting in the front rack is allowed.  No resting on the ground or at the hang.  Every rep must be TnG.

EVENING WORKOUT
1.  Metcon
"The Admiral"
3 RFT:
20 Burpee Pull ups - bar should be about 6" above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20 - games standards.

2.  Rowing
2K Row

2014 OPEN ATHLETES
1.    Metcon
"The Admiral"
3 RFT:
20 Burpee Pull ups - bar should be about 6" above max reach
20 Front Squats, 155/105
20 Box Jumps, 24/20 - games standards.

2.  Skills
Tabata Chest to Bar Pull ups, record total score.

Monday 8.12.13

The worm.

2014 REGIONAL & GAMES ATHLETES
1. Snatch
1RM 

2.  Clean and Jerk 
1RM

3.  Back Squat
1RM

4.  Gymnastic Benchmark
Max unbroken Pistols - Once you start the other leg must stay off the floor.  Contact with the ground at any point ends the set.  You can rest as needed between sides.
Elite:  30 reps each side.
Advanced:  20 reps each side.
Intermediate: 10 reps each side.

5.  Metcon
20 Strict Presses, 135/95
30 Push Presses, 135/95
40 Push Jerks, 135/95
no racks.  everything is taken from the floor.

2014 OPEN ATHLETES
1.    Metcon
2K Row for time

2.  Squat Snatch
3x1 at 90%
3x2 at 70%

3.  Back Squat
5x5 across.

Saturday, August 10, 2013

Sunday 8.11.13

Bode getting some mobility tips from K-Star.

Rest Day.

REST vs. RECOVERY
You might not have even noticed, but some days say "rest" and others "recovery".  What's the difference?  

Rest is just that - nothing.  Relax, veg-out, hang with the family, watch tv and generally get off your feet.  Rest is important both mentally and physically.  

Recovery is about pro-actively speeding up your recovery.  This involves massage, ART, active recovery, mobility work, foam rolling, yoga, compression, voodoo flossing and anything else that might promote recovery.  

Friday, August 9, 2013

Saturday 8.10.13

Heather and Kev.

2014 REGIONAL & GAMES ATHLETES
1. Squat
Overhead Squat
5x3, across

2. 20 Rep Benchmark
Back Squat - do this after the OHS, not before.

3.  Metcon
"Surfer on Acid"
3 RFT:
400m Run
21 Burpees

4.  Rowing 
3 x 1000m, Rest 3 mins between sets.

2014 OPEN ATHLETES
1.    Metcon
"Surfer on Acid"
3 RFT:
400m Run
21 Burpees

Thursday, August 8, 2013

Friday 8.9.13

Team CFNE.
2014 REGIONAL ATHLETES
1.  Speed Work
3 max effort attempts at Shuttle Sprints, each sprint consists of: 5-10-15 yards out and back.

2.  Pulls
Clean Grip Dead Lift
5 x 3

3.  Metcon
"Mr. Perfect"
10.8.6.4.2 of: Parallette HSPU - head to the ground is RX.
2.4.6.8.10 of:  Power Clean, 225/155

4.  Core work
3 supersets of:
20 Weighted abmat Sit ups - Feet anchored, you choose weight.
30 Reverse hypers - you choose weight. - if you don't have a reverse hyper do good mornings.

2014 OPEN ATHLETES
1.  Metcon
10.8.6.4.2 of: Parallette HSPU - head to the ground is RX.
2.4.6.8.10 of:  Power Clean, 225/155  

2.  Skills
OTMx12
Odd:  4-10 Pistols
Even:  6-12 TTB

Wednesday, August 7, 2013

Thursday 8.8.13

Rachel and Montoya.

2014 REGIONAL & GAMES ATHLETES
1. Snatch Technique
10x1 OTM @ 70%

2.  Clean and Jerk Technique
10x1 OTM @ 70%

3.  Squats
5 x 3 Oly Pause Squats, across - You can choose to do these as front squats or high bar back squats.  Pause for 3 full seconds at the bottom (ATG bottom or every rep).

4.  Gymnastic Skills
10 sets of 5 Toes to Ropes - Demo Video

5.  Metcon
"Heartbreak Kid"
3 RFT:
10 Front Squats, 185/135 - from the ground.
20 C2B Pull ups
50 Double unders

2014 OPEN ATHLETES
1.  Metcon
"Heartbreak Kid"
3 RFT:
10 Front Squats, 185/135 - from the ground.
20 C2B Pull ups
50 Double unders

2.  SnatchTechnique
10x1 OTM @ 70%

3.  Strength
Work up to a heavy set of 10 Romanian Deadlifts - Demo video

Monday, August 5, 2013

East Coast Championships


SEPTEMBER 14th & 15th

at CrossFit New England
$125/athlete 
*300 athlete limit - sign up now.

TWO DIVISIONS
Rx Division Minimum Standards:  
1RM Overhead Squat:  185/125
1RM Squat Clean and Jerk:  225/145
Bar Muscle ups

Scaled Division Minimum Standards:
1RM Overhead Squat:  95/65
1RM Squat Clean and Jerk:  145/95
Regular Pull ups
 Events will be announced one week before the competition.  
*These standards are not necessarily the movements OR loads used in the competition. They are simply an indicator of which division is correct for you.

Friday, August 2, 2013

Wednesday 8.7.13


Recovery Day.
Choose one of the following:
Yoga
60-90 mins of Stretching
60 minutes of mobility

A Note on Posting:
Two weeks ago I posted a week's worth of programming early since I knew I would be busy at the Games.  There was a very positive response to the early posts, which got me thinking...  Does it make sense for competitors to know the programming days in advance?
There are obviously two answers to this and one could easily argue both sides.  Daily posts allow the athletes to stay focused on the immediate tasks, not think ahead (and possibly save energy and game things they shouldn't), prepares better for the unknown and reduces cherry-picking.  Weekly posts on the other hand, allow athletes to work in extra skills, mobility, and schedule their week's better.  It also may prepare the athletes better for competition.  While preparing for the unknown is huge part of our training, most CrossFit events have a number of events that are known days in advance.  Over several days you have throw down with everything you have knowing that you still have a number of known events to come.  
So my conclusion is to work with both systems.  There will be times that I post several days or a week in advance and other times that I will post day to day.  


Cheryl does 20 unbroken snatches at 115.

Tuesday 8.6.13

Team CFNE after the Final WOD.

2014 REGIONAL & GAMES ATHLETES
MORNING WORKOUT
1.  Bounding
5 attempts to establish your best Standing Triple Jump, Lucas Parker's Demo vid.

2.  Deadlift 
work up to a heavy single.

3.  20 Rep Benchmark
20 rep max Push Press, for max load.

EVENING WORKOUT
1.  Metcon
1 RFT:
25 Thrusters, 95/65
25 TTB
25 Box Jumps, 24/20 - games standards.
25 TTB
25 Thrusters, 95/65

2.  Rowing
5x300m, 1 minute rest


2014 OPEN ATHLETES
1.    Metcon
1 RFT:
25 Thrusters, 95/65
25 TTB
25 Box Jumps, 24/20 - games standards.
25 TTB
25 Thrusters, 95/65

2.  Skills
Double Unders
3 x 2 mins of max reps, 1 minute rest

Monday 8.5.13

Coaching from the stands is not ideal.
Glad I am so confident in my athletes.


2014 REGIONAL & GAMES ATHLETES
1. Snatch
5x1 at 85%
2x2 at 75%

2.  Clean and Jerk Complex
Squat Clean + Hang Squat Clean + Jerk, work up to 3 heavy sets across.

3.  High Bar Back Squat
8x3 across

4.  Gymnastic Benchmark
1 set of max unbroken reps of Muscle ups

5.  Metcon
"Hulk Hogan"
Every 2 minutes complete:
3 Muscle ups
5 Power Cleans, 185/135
7 Burpees
Continue for 20 minutes (10 rounds), or as long as possible.  If you make all 10 rounds, post fastest and slowest times.

2014 OPEN ATHLETES
1.    Metcon
"Hulk Hogan"
Every 2 minutes complete:
3 Muscle ups
5 Power Cleans, 185/135
7 Burpees
Continue for 20 minutes (10 rounds), or as long as possible.  If you make all 10 rounds, post fastest and slowest times.

2.  Squat Snatch
3x1 at 85%
3x2 at 65%

3.  Back Squat
8x3 across.

Sunday 8.4.13

Bode chillin' with a few legendary ladies.
Julie Foucher, Lindsey Smith (and her daughter, Annie Sakamoto

Rest Day.

Attn. CFNE Competitors:
Starting next Saturday (August 17th) The CFNE Competition Crew is getting together.  We will meet at the Natick H.S. Track at noon for some speed work and then come back to CFNE for some good ole' barbell and Gymnastics work.

This is open to everyone, but we ask that you be able to commit to these times -
EVERY Saturday, Noon to 4:30pm.

This training will be an on-going throughout the year.

Again, the Competition Crew is OPEN TO EVERYONE.  The only requirement is that you can commit to participating every week.

Please send me or Ali an email or chat with us in person if you have questions.

Looking forward to getting after it with you guys.

Saturday 8.3.13

Rachel and Derek.

2013 GAMES ATHLETES
"31 Heroes"
Description of the WOD is posted below.

2014 REGIONAL ATHLETES
Session ONE:
1. Squat
Front Squat, 3RM

2. 20 Rep Benchmark
Snatch, 20 unbroken reps for max load.  Power or Squat is allowed .  All reps must be Touch 'n Go.  

3.  Metcon
"31 Heroes"
Description of the WOD is posted below.
Session TWO:
1.  Rowing 
2,000m, Rest 3 minutes
1,000m, Rest 3 minutes
500, Rest 3 minutes
Post time for all three sets.

2014 OPEN ATHLETES
1.    Metcon
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
Score is your total # of reps
This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.


Cool video of the Games.  Love Heather's fist pump.
 

Thursday, August 1, 2013

Friday 8.2.13

CFNE Masters of the Universe.
Jerry, Big Bri & Bubba.

2013 GAMES ATHLETES
1.  Power Snatch
Play around with some power snatches.  You choose weights and reps, but nothing over 75%

2.  Not for time
Slow AMRAP 15 of:
500m Row
20 Hip Extensions
15 GHDSU
10 Strict Pull ups
-take your time, this is about moving and getting a sweat, not trying to set any records.


2014 REGIONAL ATHLETES
1.  Speed Work
4 x 400m on the 3 minutes

2.  Pulls
A:  Rack Pulls
work up to a 3RM - Demo Vid.  Set bar up at knees.  No TnG.  Dead stop on every rep.
B:  Super Squats
4 x 8  - Complete one good morning + one low bar back squat, this is two reps.  Repeat this complex 4x for a total of eight reps. Use a safety squat bar if you have one.  if you don't have one - its a good purchase.  we will be using it in this program.

3.  Metcon
3 RFT:
200m Sandbag Run, 80/60
20 Sandbag Squats, 80/60

2014 OPEN ATHLETES
1.  Metcon
3 RFT:
200m Sandbag Run, 80/60
20 Sandbag Squats, 80/60

2.  Skills
OTMx12
Odd:  3-5 Muscle ups
Even:  3-5 Squat Therapy - demo video, keep your arms straight and extended overhead.  

Games Recap


Ben's Top 10 Games Moments 
10.  Maya as Dave Castro's Assistant for the entire week.

9.  Watching the Motocross half-time show from the VIP section with Bode, Heather and my Mom.

8.  Froning wins the last three events outright to cement the three-peat.

7.  Dave Castro wearing a "NO BULL" shirt - more on this later.

6.  Kahlipa enters the Soccer Stadium first during the "Burden Run" to a standing ovation of 22,000 CrossFitters.

5.  Becca moving up from 24th to 15th place during the second mile of the "Burden Run", and then moving from 15th to 6th place on the pig.

4.  CFNE on the Podium (third time in four years).

3.  Kevin and Rachel win the "Iditarod 1 Event".

2.  Becca goes unbroken in the Handstand Walk of "Cinco 1" 
- followed by no failed reps on "Cinco 2"

1.  Bethany's tearful "Thank You" to me after winning the silver medal.


Ben's Favorite Events 
To Watch
Teams - Stadium Relay
Individual -Cinco #1

To Coach
Teams - Stadium Relay
Individual - The Burden Run

As an Overall Test of Fitness
Teams - Squat Burpee
Individual - The Burden Run


Ben's .02 on The 2013 Programming 
I loved the Games programming this year, both for the individuals and teams.  

The teams were put through a legit test of fitness, and for the first time had a "WOW" event with the "Team Burden Run".  We have yet to go off campus, but I love that there was a big test this year; over 2 miles of running, flipping hundreds 300-500 lbs a hundred yards, followed by a team log carry that punished the the teams that couldn't work together.  How awesome!  

The theme for the Teams this year was "Team Work".  Castro kept sarcastically asking me, "So, still not team-work in the Team competition?"  This year's test was the appropriate blend of fitness, team-work and team dynamics.  Even in 2012 when every athlete competed in every event, strong team  members could cover for weaker ones.  Not this year.  In 2012 there were seven single modality events, this year there was only the sled pulls, which were guys and girls working together in a test of "work" not specific skills.  Love it!

The team that was the fittest, the team that could accomplish tasks together, and the team with the right chemistry on and off the field won.  That is a great test.

On the individual side, the test was equally as legit.  If I had to put a theme to it, I would call it "work". Every event, up until the final "Cinco's" were about getting work done.  Not about skills, strength, or specialization, just a big test of "whatcha got?". 

I think the beauty of this year's programming is going to be how the general public will be able to relate to the tests.  When someone who has never done CrossFit watches a workout like the 2010 opening event "Amanda" they have a hard time relating to the difficulty of squat snatches and muscle ups on the rings.  Very few people have every done a squat sntach, and even fewer have been on rings.  

This years events, on the other hand, are very easy to relate to, and because of that, the level of athlete appears even more impressive.  The pool event; swim a lap in the pool and get up and on top of a pull up bar, repeat 10x.  Check, it get that, and wow that's impressive.  Every event, from the rowing to the burden run to the zig-zag sprint were relatable, and together created a well-rounded test of fitness.  Nothing fancy, just get work done.

That is until the final with the heavy loads (405 deads and 165 overhead lunges) and high skills (weighted pistols, handstand walks, muscle ups and deficit hspu).  What a great way to compliment the "GPP" of the previous ten events.  

My only critique on the individual side was the 200 points rewarded to a single modality; rowing.  I think the big endurance events deserve more attention and points, like the 200 points in the Triathlon last year.  However, the triathlon had 200 points spread over three disciplines (swim, bike, run).  This year's big event had 200 points rewarded just to rowing.  I think that creates a big and unjust advantage to the elite rowers in the field.  

In my opinion the Team and Individual programming this year was the best we have seen to date.  Every year becomes more spectator friendly and the tests become more daunting and well rounded.  

Going forward, in terms of training for the Games, you can't guess what's going to come up.  If Dave thinks you're thinking it, he won't do it.  Another thing about Castro, many people think he doesn't want to make the Games Athletes look bad, so he won't program in things that expose our weaknesses.  I remember athletes three years ago, saying there would never be a swim because it would make the Games Athletes look bad.  Dave has no interest in "showcasing" the athletes like many think he does.  Dave wants to shock the athletes, with what they haven't prepared for, in a balanced test of fitness.  

My suggestion for training... get really fit and be ready for anything.  A word to the wise; being ready for anything doesn't mean scrap your CrossFit training and start paddle boarding and running marathons.  CrossFit is still the best program to garner the greatest general physical preparedness, while preparing you for the unknown and unknowable.


 Castro wearing our "NO BULL, Just the Horns" shirt on the stadium floor.