Saturday, November 30, 2013

Friday, November 29, 2013

Saturday 11.30.13

Simon Paquette
Half Marathon Row:  3rd Place
Burden Run:  4th Place
Registered Athlete in the Competitor's Competition

2014 REGIONAL & GAMES ATHLETES
1.  3 RFT:
7 Snatches, 135/95
21 GHDSU

rest 20 minutes

2.  3 RFT:
7 Hang Power Cleans, 155/105
21 Box Jumps, 24/20" - games standards

rest 20 minutes

3.  3RFT:
7 Thrusters, 115/80
21 KBS, 53/35


2014 OPEN ATHLETES
Teams of two complete the following:
AMRAP 15:
5 Snatches, 115/80
10 Wall Balls, 20/14
One athlete completes a full round, while the other rests.



Here is the Challenge...
"GODZILLA"
3 RFT:
1 Legless Rope Climb, 15'
2 Snatches, 225/145
3 Back Squats, 365/245
4 Parallette HSPU, 13" to the top of parallette.

Beat Jon Pera's time of 8:12
Email max@crossfitnewengland with a YouTube video of you doing "Godzilla".
If everything checks out I will comp your registration fee to
The Competitor Competition on Jan. 24-25th at Reebok One.

Wednesday, November 27, 2013

Friday 11.29.13

Competing in the Competitors Competition.

2014 REGIONAL & GAMES ATHLETES
1. Pull
5RM Deadlift

2.  Odd Lift/Object
10RM Close Grip OHS - with an empty bar, see how close your can get your hands together as you complete a set of 10 OHS.  If you can get your thumbs to touch start adding weight and see how much weight you can do for 10.

3.  Metcon
Teams of two:
One athlete does a full round, while the other rests.
2 Deads, 405/285 + 2 Bar Muscle ups
4 Deads, 365/255 + 4 Bar Muscle ups
6 Deads, 335/235 + 6 Bar Muscle ups
8 Deads, 315/225 + 8 Bar Muscle ups
10 Deads, 275/185 + 10 Bar Muscle ups
One barbell.  Change weights after each round.
|
4.  Core
Accumulate 3 minutes in a static GHDSU hold - Same GHD set up as GHDSU.  Hold torso parallel to ground face up.

2014 OPEN ATHLETES
1.  Metcon
AMRAP 8
Teams of two complete an ascending Ladder (3.6.9.12.15..) of:
Deadlift 275/185
Strict C2B Pull ups
One athlete does a full round, while the other rests.

2.  Skills
AMRAP 2:  Double unders
rest 1 minute
AMRAP 2:  Double unders

Thursday 11.28.13

Happy Turkey Day to all you Monsters out there!

2014 REGIONAL & GAMES ATHLETES
1.  Snatch Balance
you choose load and reps

2.  "Murph"
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run
You can break up the pull ups, push up and squats as needed, but you must start and end with the 1-mile runs.

2014 OPEN ATHLETES
"Murph"
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run
You can break up the pull ups, push up and squats as needed, but you must start and end with the 1-mile runs.

Tuesday, November 26, 2013

Wednesday 11.27.13

Willem Van der Merwe, Table Top Mt. South Africa.

Recovery Day

Kevin Montoya's Hurdle Hops.  Boy's got ups.

Monday, November 25, 2013

Tuesday 11.26.13

Conor Murphy.

2014 REGIONAL & GAMES ATHLETES
1. Plyometric
6 sets of 4 Facing Hurdle Hops

2.  Pull 
2 Rep Heavy Deadlift from the knees - set bar on plates or pins, so the bar starts at the knee cap.

3.  20 Rep Benchmark
20 Rep Max Snatch

4.  Metcon
EMOMx30
Odd:  15 Burpees
Even:  15 Cals on rower

5.  Accessory Partner Pulling
For time:
With a partner, one athlete completes a full set while the other rests:
Each athlete completes 2 sets of 20 Stiff Leg Sumo Dead, 185/135
Each athlete completes 2 sets of 20 Stiff Leg Dead, 185/135
Each athlete completes 2 sets of 20 Romanian Dead, 185/135
Every rep should be as explosive as possible - aggressively bring hips to bar.

2014 OPEN ATHLETES
1.  Metcon
EMOMx30
Odd:  15 Burpees
Even:  15 Cals on rower

2.  Skills
10x10 slow OHS, 45/35 - work positioning and technique.  

Sunday, November 24, 2013

Monday 11.26.13


2014 REGIONAL & GAMES ATHLETES
1. Snatch
3 x 1 across around 90%

2.  Clean and Jerk Ladder
Men: Start at 225 and add 10# every minute
Women:  Start at 135 and add 5# every minute

3.  Back Squats
10x3 across

4.  Gymnastic Benchmark
Max unbroken Muscle ups

5.  Metcon
For time:
100 Double unders
10 Muscle ups
20 Squat Clean Thrusters, 155/105
10 Muscle ups
100 Double unders


2014 OPEN ATHLETES
1. Metcon
For time:
100 Double unders
10 Muscle ups
20 Squat Clean Thrusters, 155/105
10 Muscle ups
100 Double unders

2.  Clean and Jerk
Snatch, 3x1 across heavy but not max

3.   Back Squats
5x3 across

Friday, November 22, 2013

Sunday 11.25.13

Bring in the New Year, CrossFit Style.
Rest Day.

Make plans on being here for New Year's (The Verve Hotel).  
The next morning we will do a WOD at CNFE and then do brunch.  

Location for the CFNE New Year's Eve Party.

Saturday 11.24.13

Michele Letendre.

2014 REGIONAL & GAMES ATHLETES
"Willy"
3RFT:
800m Run
5 Front Squats, 225/155 - from the floor
200m Run
11 C2B Pull ups
400m Run
12 KBS, 2 pood/1.5 pood


2014 OPEN ATHLETES
"Willy"
3RFT:
800m Run
5 Front Squats, 225/155 - from the floor
200m Run
11 C2B Pull ups
400m Run
12 KBS, 2 pood/1.5 pood

Thursday, November 21, 2013

Friday 11.22.13

Jake Thorp.
2014 REGIONAL & GAMES ATHLETES
1.  Metcon
Tabata - 8 Rounds of :20 work, :10 rest at each station:
Row, for Cals
BJ, 24/20 - Games Standards
DB Push Press, 45/30
Dead lift, 225/155
complete all 8 rounds of rowing before moving to box jumps, and so on...  Score is total reps for each station.  Report scores as follows:
Row: 60
BJ: 77
PP: 64
DL: 48

2.  4 RFT:

40m Prowler, bodyweight
8 Burpees

3.  Core
A.  5x20 Alternating 1-arm Ring Extensions (10/arm)
B.  5x10 Double Ring Extensions
Demo Video of both movements

2014 OPEN ATHLETES
1.  Metcon
Tabata - 8 Rounds of :20 work, :10 rest at each station:
Row, for Cals
BJ, 24/20 - Games Standards
DB Push Press, 45/30
Dead lift, 225/155
complete all 8 rounds of rowing before moving to box jumps, and so on...  Score is total reps for each station.  Report scores as follows:
Row: 51
BJ: 77
PP: 64
DL: 48


   “A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects.” 

― Robert A. Heinlein

Tuesday, November 19, 2013

Thursday 11.21.13

$13,000 in Cash Prizes!
$5,000 to the individual Male and Female winners.

2014 REGIONAL & GAMES ATHLETES
1.  Snatch Skills
7 sets of:  3 High Hang Snatch High Pulls + 1 Squat Snatch - keep it light and find "vertical" in every rep.

2. Back Squat 
7x5 across

3.  Metcon
AMRAP 20:
5 Power Cleans, 165/110
10 TTB
15 Wall Balls, 20/14

2014 OPEN ATHLETES
1.  Metcon
"Open 11.5"
AMRAP 20:
5 Power Cleans, 145/100
10 TTB
15 Wall Balls, 20/14

2.  Snatch Skills
7 sets of:  3 High Hang Snatch High Pulls + 1 Squat Snatch - keep it light and find "vertical" in every rep.

"Performance is directly correlated with intensity.
Intensity is directly correlated with discomfort."
-Greg Glassman

Wednesday 11.20.13

Bode.  
Recovery Day.

Monday, November 18, 2013

Tuesday 11.19.13

Michele Letendre and Albert Dominic-Larouche.

2014 REGIONAL & GAMES ATHLETES
1.  Clean and Jerk
2 Squat Cleans + 2 Front Squats + 2 Split Jerks

2. Metcon
"Schlitz"
4RFT:
400m Run
4 Muscle ups
40 Double unders

2014 OPEN ATHLETES
1.  Metcon
"Schlitz"
4RFT:
400m Run
4 Muscle ups
40 Double unders

2.  Skills
2 mins max double unders
1 min rest
2 mins max double unders

Sunday, November 17, 2013

Monday 11.18.13

Dex.

2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1. Snatch
5RM TnG Snatch

2.  Back Squats
5x7 across

3.  Metcon
AMRAP 7 of:
3-6-9-12....
Power Snatches, 115/80
Burpees

2014 OPEN ATHLETES
1. Metcon
AMRAP 7 of:
3-6-9-12....
Power Snatches, 115/80
Burpees

2.  Snatch
5RM TnG

Friday, November 15, 2013

Saturday 11.16.13

Jono - Great having you at CFNE for the past couple weeks.

2014 REGIONAL & GAMES ATHLETES
1.  Track
4x400, 2 min Rest

2.  Barbell 
A.  6x4 Hang Power Clean, across
B.  2RM Bench Press
C.  3x20 Close Grip Bench, across
D.  4x8-10 Bent Over Row, across

3.  Gymnastics
For time:
20 Weighted Strict Ring Dips - you choose the weight
25 Strict Ring Dips
30 Kipping Ring

4.  Accessory Work
3 x 20 Band Pull a parts
3 x 20 Reverse DB Flyes.

2014 OPEN ATHLETES
TEAM WOD
Teams of 3 (one works, two rest)
3 Rounds for time of:
50 Power Cleans, 135/95
1500m row (must switch every 250m)

Thursday, November 14, 2013

Friday 11.15.13

Built By Bergeron:
Ben, Jono Whitehead, Geoff, Bush, Dani Horan, Michele Letendre, Rach, Fred, Max

2014 REGIONAL & GAMES ATHLETES
1.  Metcon
ARMAP 7:
Wall Balls
EMOM complete 5 Deads, 225/155
Start with the wall balls.  Score is number of wall balls complete in 7 minutes.

2.  Pulls
5x1 Snatch Grip Dead

3.  Odd Objects/Movements
100 1-arm DB Snatch for time (70/50)

4.  Core
A.  5x20 Alternating 1-arm Ring Extensions (10/arm)
B.  5x10 Double Ring Extensions
Demo Video of both movements

2014 OPEN ATHLETES
1.  Metcon
ARMAP 7:
Wall Balls
EMOM complete 5 Deads, 225/155
Start with the wall balls.  Score is number of wall balls complete in 7 minutes.

2.  Skills
3x30 unbroken Box Jumps, 24/20 - games standards.
Take as little rest between sets as possible.  If you miss or can't rebound a rep you must start that set over.

Wednesday, November 13, 2013

Thursday 11.14.13

Belinda Chou

2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1.  Snatch Skills
7 x 2 High Hang Squat Snatch - From pockets

2. Clean and Jerk 
7 x 2 High Hang Squat Clean and Jerk - From pockets

3.  Squats
4x10 Back Squat

4.  Gymnastic Skills
5 rounds of :20 on, :40 off of:
max distance HS Walk

AFTERNOON SESSION
1.  Metcon
21-15-9:
HSPU
C2B
400m Run after every round.

2.  Accessory Work
3x10 Tate Presses
2x20 Close Grip Bench Press
100 Tricep Push Downs
100 Band Pull a parts

2014 OPEN ATHLETES
1.  Metcon
21-15-9:
HSPU
C2B
400m Run after every round.

2.  Snatch Skills
7 x 2 High Hang Squat Snatch - From pockets

3.  Squats
2x10 Back Squats

Monday, November 11, 2013

Tuesday 11.12.13

Becca.

2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1. Plyometric
1RM Vertical Jump

2.  Pull 
1RM Ultra Wide Sumo Deadlift with Bands or Chains.

3.  Metcon
"Open 11.4"
AMRAP 10:
60 Bar Facing Burpees
30 OHS, 120/90
10 Muscle ups

4.  20 Rep Benchmark
20-rep max OH Walking Lunge

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
"Open 11.4"
AMRAP 10:
60 Bar Facing Burpees
30 OHS, 120/90
10 Muscle ups"

2.  Skills
10 RFT:
30 Unbroken Double unders

Monday 11.11.13

Speal.

2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1. Snatch Complex
2 sets of: Power Snatch + Hang Power Snatch + Squat Snatch

2.  Clean
work up to a heavy single

3.  Jerk
work up to a heavy single off a rack

4.  Front Squats
5x5

AFTERNOON SESSION
1.  Metcon
Partner "Big DT"
5 rounds each of:
12 Deads, 185/135
9 Hang Power Cleans, 185/135
6 Push Jerks, 185/135
One athlete completes a full round while second athlete rests.

2.  Gymnastic Benchmark
60 Pistols for time, alternate every rep.

2014 OPEN ATHLETES
1. Metcon
"DT"
5 RFT:
12 Deads, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105

2.  Clean
work up to a heavy single.

3.  Front Squats
3x5 across

Sunday, November 10, 2013

Sunday 11.10.13

Individual Competition Jan. 24th
Team Competition Jan. 25th
at Reebok World Headquarters, Boston, MA

$5,000 to the individual male and female winners!
For more info and to register go to CFNEcomps.com

Rest Day.

Tuesday, November 5, 2013

Saturday 11.9.13

Harry.

2014 REGIONAL & GAMES ATHLETES
1.  Track
4 RFT:
20 1-arm KB OHS, 53/35 (10/side)
400m Run

2.  Barbell 
A.  EMOM x 10:
3 Position Snatch (Pockets, above knee, floor)
B.  EMOM x 10:
3 Position Clean (Pockets, above knee, floor)

Gymnastics
AMRAP 12:
2 Rope Climbs
10 Burpee Box Jump Overs, 24/20

2014 OPEN ATHLETES
TEAM WOD
Teams of 3 (one working, two resting)*
9x200m Run
150 Push Press, 95/65
150 SDHP, 95/65
150 Push Press, 95/65
9x200m Run
*Team must hold a single 70/53lb KB the entire duration. If it hits the ground, whole team does 10 Burpees.

Friday 11.8.13

EC.

2014 REGIONAL & GAMES ATHLETES
1.  Metcon
"Heartbreak Kid"
3 RFT:
10 Front Squats, 185/135
20 C2B
50 DU

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

3.  Odd Objects/Movements
50m Tire Flip, you choose the weight.
200m Double KB Farmers Carry, 70/53

4.  Rowing
10 RFT:
200m Row
10 GHDSU

2014 OPEN ATHLETES
1.  Metcon
"Heartbreak Kid"
3 RFT:
10 Front Squats, 185/135
20 C2B
50 DU

2.  Skills
EMOM x 10:  10 TTB

"Heartbreak Kid" at CFNE.
Rachel, 5:04
Michele, 5:44

Thursday 11.7.13

Heather and I at Reebok CrossFit Louvre in Paris.

2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1.  Snatch Skills
1 Squat Snatch OTM x 12 at 75%

2. Clean and Jerk 
1 Squat Clean and Jerk OTM x 12 at 75%

3.  Squats
A.  Back Squat 2x3
B.  Front Squat 3x2

4.  Gymnastic Skills
Choose one of the following:
A.  100 Shoulder Taps - free standing or against a wall.  
B.  15 Free Standing HSPU
C.  100 HSPU

AFTERNOON SESSION
1.  Metcon
For Time:
1K Row
immediately followed by 21-15-9 of:
KBS, 70/53
Burpees

2.  Accessory Work
100 Face Pulls
100 Band Pull aparts

2014 OPEN ATHLETES
1.  Metcon
For Time:
1K Row
immediately followed by 21-15-9 of:
KBS, 70/53
Burpees

2.  Clean and Jerk 
1 Squat Clean and Jerk OTM x 12 at 75%

3.  Squats
A.  Back Squat 2x3
B.  Front Squat 10x1 across

Monday, November 4, 2013

Wednesday 11.6.13

I should have posted this on Halloween.  
CFNE Coaches: Thor, Wolverine, Cat Woman, Mr. Incredible.

2014 REGIONAL & GAMES ATHLETES
"Work-It Wednesday"
3 Rounds of:
30 Cals on Airdyne
30 Cals on Ski Erg
30 Cals Rowing
400m Run

2014 OPEN ATHLETES
Recovery Day

Sunday, November 3, 2013

Tuesday 11.5.13

Katie Trosen.

2014 REGIONAL & GAMES ATHLETES
1.  Plyometic/Agility Work
5-10-5 pro agility shuttle - Take 5 attempts to establish a best score.

2.  20 Rep Benchmark
20 Rep Power Clean - All reps TnG.  No pausing at the hang.  Only place you can rest is in the rack position.

3.  Pull
4x8 Romanian Deadlifts

4.  Metcon
AMRAP 15:
9 Deadlifts, 225/155
12 Hand Release Push ups
15 Box Jumps, 24/20"

2014 OPEN ATHLETES
1.  Metcon
AMRAP 15:
9 Deadlifts, 225/155
12 Hand Release Push ups
15 Box Jumps, 24/20"

2.  Skills
Hang Squat Clean, 10 x 2 at 65-75% - be fast under the bar.  

Monday 11.4.13


2014 REGIONAL & GAMES ATHLETES
MORNING SESSION
1. Snatch
1RM

2.  Clean and Jerk
A.  3x1 at 90-95%
B.  2x2 at 80%

3.  Front Squats
7x2 across

4.  Gymnastic Benchmark
A.  Max reps of Strict Parrallette HSPU
B.  30 Kipping PHSPU for time.

AFTERNOON SESSION
1.  Metcon
30 OHS, 135/95
30 TTB
20 Power Snatch, 135/95
20 TTB
10 Squat Snatch, 135/95
10 TTB


2014 OPEN ATHLETES
1. Snatch
1RM

2.  Metcon
30 OHS, 115/80
30 TTB
20 Power Snatch, 115/80
20 TTB
10 Squat Snatch, 115/80
10 TTB

3.  Front Squats
3x2 across