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Thursday 5.8.14

Bushey.

Recovery Day.

The new CompTrain site is live!

Check it out at
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Starting tomorrow, Friday May 9th, all blog posts and training will be updated on the new site.  

Wednesday 5.7.14

CFNE TEAM A athlete, Geoff Leard.

REGIONAL WEEK 1
1.  2RFT:
25 Pull ups
5 OHS, 205/135
rest 3 minutes

2.  EMOMx30
Min 1:  10 Cal Row
Min 2:  10 BJ Overs, 24/18
Min 3:  10 Deads, 185/135
Min 4:  10 Wall Balls, 20/14
Min 5:  10 Ring Dips
Min 6:  Rest


REGIONAL WEEKS 2, 3 & 4

1.  Hang Power Cleans
EMOMx5: 6 reps at 185/135

2.  Front Squats
4x6 across

3.  10 RFT:
18 Cal Row
6 Strict HSPU

4.  5 RFT:
200m Run
40 Double unders
10 KBS, 70/53

2015 OPEN ATHLETES

1.  Front Squat
3x1

2.  Push Press
3x1

3.  Thruster
3x1

4.  5 RFT:
200m Run
40 Double unders
10 KBS, 70/53

Tuesday 5.6.14

Spealler.

REGIONAL WEEK 1
1.  Snatch
Practice hitting 1 Hang Squat Snatch every 2 minutes - use this session to figure out your weights for the Regional Event.

2.  EMOMx15
Min 1:  6 Pistols + 2 Muscle ups
Min 2:  3 Hang Power Cleans + 3 Front Squats,
Min 3:  3 Bar Facing Burpees + 3 Strict HSPU

3.  Row
1K Row

REGIONAL WEEKS 2, 3 & 4

1.  Snatch
Practice hitting 1 Hang Squat Snatch every 2 minutes - use this session to figure out your weights for the Regional Event.

2.  Handstand Walk
6 x 50' unbroken

3.  5 RFT:
20 Pistols
2 Legless Rope Climbs

4. 3 RFT:
8 Muscle ups
30 Wall Balls, 20/14 

2015 OPEN ATHLETES

1.  21-15-9:
Dead Lifts, 225/155
400m Run

2.  Snatch
A.  work up to a heavy Muscle Snatch
B.  work up to a heavy Snatch Balance
C.  work up to a heavy Snatch

3.  Clean Complex
work up to a heavy set of:
Power Clean + Hang Squat Clean (above knees) + Low Hang Squat Clean (below knees)

Monday 5.5.14

Happy 14th Birthday Maya!!

2014 REGIONAL & GAMES ATHLETES

Active Recovery

2015 OPEN ATHLETES

1.  "Filthy 50"
50 reps for time of:
Box Jumps, 24,20
Jumping Pull ups
KBS, 35/25
Walking Lunge Steps
Knee to Elbow
Push Press, 45/35
Back Ext.
Wall Balls, 20/14
Burpees
Double Unders

2.  C2B Progression
EMOMx6:  7 unbroken C2B

Sunday 5.4.14

Michele Letendre

2014 REGIONAL & GAMES ATHLETES

1.  Snatch
5x1 Hang Squat Snatch at 90%

2.  Handstand Walk
6x50' - rest 1 minute between sets

3.  5RFT:
15 Front Squats, 175/125
12 Strict HSPU
9 Hang Power Cleans, 175/125
6 Muscle ups

2015 OPEN ATHLETES

Rest Day

Saturday 5.3.14

Michele Letendre and Chris Spealler going 

through the Regional Chipper at CFNE.

2014 REGIONAL & GAMES ATHLETES

1.  Regional Chipper
50 Calorie Row
50 Box Jump Overs, 24/18
50 Deads, 180/120
50 Wall Balls, 20/14
50 Ring Dips
50 Wall Balls
50 Deads, 180/120
50 Box Jumps, 24/18
50 Calorie Row

2.  For time:
64 Pull ups
8 OHS, 205/135

2015 OPEN ATHLETES

AMRAP 20:
30 Overhead Plate Lunges, 45/25
25 Deads, 185/135
20 TTB
200m Run

Friday 5.2.14

Working with Meg Fox on her Dead Lift technique 

during a video shoot for Kill Cliff.

2014 REGIONAL & GAMES ATHLETES

1.  21-15-9-6-3
Strict HSPU
Front Squats, 195/125
Bar Facing Burpees

2.  10 RFT:
200' Run
1 Legless Rope Climb

2015 OPEN ATHLETES

1.  3RFT:
400m Run
10 Front Squats, 185/135
50 Double unders

2.  Clean and Jerk
EMOMx10:  Power Clean + Hang Squat Clean + Push Jerk + Split Jerk

3.  C2B Progression
EMOMx7:  6 unbroken C2B

Thursday 5.1.14

Katrin Davidsdottir and Ally Bushey.

Recovery Day.

Wednesday 4.30.14

My favorite quote, from Aristotle.

2014 REGIONAL & GAMES ATHLETES

1.  Snatch
1RM Hang Squat Snatch - There is no time limit today, but you should start to visualize your three attempts.  Your opening weight should be close to the max weight you did in the complex yesterday.  

Rest 2 minutes

2.  Max Handstand Walk
unbroken.

Rest 1 hour

3.  Nasty Girls V2
3 RFT:
50 alternating Pistols
7 Muscle ups
10 Hang Power Cleans, 175/115

2015 OPEN ATHLETES

1.  Dead Lift
1RM

2.  EMOMx12
Odd:  5 Dead Lifts  - you choose the weight
Even:  5 Weighted Pull ups - you choose the weight

3.  Row
10x250m, :30 rest

Tuesday 4.29.14

There is going to be bad weather, your judge is going to miscount your reps, the workout is going to hurt, your equipment is going to fail.  Expect it...and overcome it.

NOTE TO MASTERS ATHLETES - If you qualified for the Games, Congrats!  You are now Games athletes and should be following the "Games Programming", scaling loads, reps and volume as needed.  If you are not going to the Games, your focus is on next year's Open so you should be following the "Open Programming".

2014 REGIONAL & GAMES ATHLETES

1.  Snatch Complex
work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch

2.  Jerk
work up to a 3 rep max jerk - must be cleaned from the ground, no racks.

3.  Front Squat
1 RM

4.  Gymnastics Benchmark
max unbroken C2B Pull ups
Goal:  Guys 40+, Girls 30+
If you are under the goal number, complete an additional 40/30 reps.

5.  AMRAP 10:
up ladder of 5-10-15-20-25-30... Wall Balls 30/20 - as high as possible.
5 Hang Power Clean, 185/135 between every set of wall balls.

2015 OPEN ATHLETES

1.  AMRAP 10:
up ladder of 5-10-15-20-25-30... Wall Balls 30/20 - as high as possible.
5 Hang Power Clean, 165/115 between every set of wall balls.

2.  Snatch Complex
work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch

3.  Jerk
work up to a 3 rep max jerk - must be cleaned from the ground, no racks.

Monday 4.28.14

Saturday's track session with the CFNE Team and friends.

2014 REGIONAL & GAMES ATHLETES

Recovery Day

2015 OPEN ATHLETES

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

2.  Clean and Jerks
Power Clean + 2 Front Squats + Jerk

3.  C2B Progression
EMOMx7:  5 unbroken C2B

Sunday 4.27.14

Danny Bostwick.

2014 REGIONAL & GAMES ATHLETES

1.  Back Squats
3x3, across

2.  3 RFT:
50 Pistols (alternating 25/side)
7 Burpee Bar Muscle ups
10 Hang Power Snatches, 135/95

2015 OPEN ATHLETES

Rest Day
Open athletes will be returning to the Sunday/Thursday rest days.

Saturday 4.26.14

Meg Fox.

2014 REGIONAL & GAMES ATHLETES

1.  Track Session
300 yard Shuttle Sprint for time.
Rest 5 minutes
300 yard Shuttle Sprint for time.
The 300 shuttle is 6 x 25 yards out and back.  

Take the average of the two times.  
Elite times:
Men: :56
Women:  1:02

2.  Barbell
A.  5-4-3-2-1 unbroken Clean and Jerks for time, 225/155
B.  3x8 unbroken Hang Power Snatch for time, 135/95

3.  Gymnastics
All for time:
2 RFT:
2 Strict Deficit HSPU
2 Rope Climbs
Rest 1 minute
2 RFT:
4 Kipping Deficit HSPU
2 Rope Climbs
rest 1 minute
2 RFT:
8 Strict HSPU
2 Rope Climbs
Rest 1 minute
2 RFT:
16 Kipping HSPU
2 Rope Climbs

2015 OPEN ATHLETES

"Manion"
7 RFT:
400m Run
29 Back Squats, 135/95 - taken from the ground, no racks.

Friday 4.25.14

Froning and Tovar synchronized Deads.

2014 REGIONAL & GAMES ATHLETES

1.  Front Squats
7x5, across

2.  AMRAP 7:
5 Deads, 315/225
10 Lateral Barbell Burpees

3.  AMRAP 12
20 second max effort prowler push - you choose load and distance
40 Double unders
:30 Rest

4.  Partner Accessor Work
One athlete works while the other rests
2 Rounds each of:
20 Romanian Deads, 185/135 - with minimal knee bend descend to below knees, no lower.
20 Partial Deads, 185/135 - pull from the floor to above the knees, no higher.
20 Deads, 185/135
20 Sumo Deads, 185/135
Rest 90 seconds between rounds.

2015 OPEN ATHLETES

1.  AMRAP 7:
5 Deads, 275/185
10 Lateral Barbell Burpees

2.  AMRAP 12
20 second max effort prowler push - you choose load and distance
40 Double unders
:30 Rest

Announcing 2015 KCECC

2014 Kill Cliff East Coast Championships

Stacie Tovar, Elizabeth Akinwale, Rich Froning and Chris Spealler.

Hack's Pack.

The top team athletes.  How many Games athletes can you name?

Team Irish and Pasty, Christy Phillips Adkins, Hobart, Malleolo, and Maddy Curley.

Team Dirty South, Fortunato, Noah Olsen, Guido Trinidad, Emily Friedman.

Final WOD:  Hackenbruck, Malleolo, Jordan Troyan, Tyminski, Spealler.

Adrian Conway and Brooke Ence.

The Champ and Spealler buddy carry.

Lindsey Valenzuela finishing the final wod.

Malleolo and Hobart clean the 245# barbell before the partner lunge.

Maya judging Froning and Spealler's synchronized bear complexes.

Michele Letendre and Simon Paquette.

Froning taking over the final team wod and securing the win.

Stacked heat:  Hackenbruck, Spealler, Froning, Letendre, Curley, Hobart, Malleolo.

Spencer Hendel - 'Merica!

Spealler and Tyminski showing off some of the best MU's in the game.

 Becca Voigts' super fast rope climbs of the first event, "Ropes & Ladders".

The spider monkey lunging to first place.

Hackenbruck's strong, just missed the podium by 1 point.

White shorts.

Dan Tyminski's overhead squats.

Mat Fraser celebrating his win.

Emily Friedman (Dirty South) and Brooke Ence (Hack's Pack) celebrate their teams Podium.

Michele Letendre and Trevor James, winners of the Reebok True Grit Award.

All 12 lanes had a camera dedicated to their individual action.

Lots of great media at the event.

Couldn't image a better company to partner with the ECC.

Chris Irwin, President of Kill Cliff, and me at the podium presentation.

Froning giving me and Irwin a taste of the bubbly.

Male Podium:  Fraser, Malleolo, Spealler.

Female Podium:  Fortunato, Valenzuela, Tovar.

Team Podium:  Dream Team, Dirty South, Hack's Pack.

Along with the Dream Team donating their winnings to the Ogar Fund, 

we were able to raise over $10,000 for a friend.

Announcing the 2015 Kill Cliff East Coast Championships

WHEN  

Jan. 24 & 25, 2015

WHERE

Boston's World Trade Center

WEBSITE:

www.ECChampionships.com

FORMAT  

Saturday - Individual Competition

Sunday - Team Competition (2 guys, 2 Girls)

QUALIFICATION

Individuals:  Invited athletes or qualify through "ECC Online Qualifier"

Teams:  At least 2 team members must be "invited" or "qualified" athletes.

ONLINE QUALIFIER

Three Challenges over three weeks.

November 3rd - November 20th.

One Challenge will be announced each Sunday at 5:00pm ET.  Athletes will have till Thursday at 5:00pm ET to submit their scores and videos.  

Registration opens September 15th and ends October 31st.

$20 Registration.

Video of the 2014 ECC...