Sunday 2.2.14

Team 3rd Place Finisher, CrossFit Ute

Rest Day.

How do the best become the best?  

They aren't born that way.  

They put in hours and hours (at least 10,000 hours) of focused work.  

And because of that, they can do amazing things.

Saturday 2.1.14

Dan Tyminski

2014 REGIONAL & GAMES ATHLETES

1.  Barbell
With a partner, AMRAP 20:
1 Squat Clean and Jerk each
2 Squat Clean and Jerk each
3 Squat Clean and Jerk each
4 Squat Clean and Jerk each
5 Squat Clean and Jerk each
Guys:  205
Gals:  145
While we are calling this a Squat Clean and Jerk is essentially a ground to overhead, passing through a squat - anyhow.
Example - you do one cluster, your partner does one cluster. You complete 2 reps, you partner does 2 reps.  Continue through the fives.  ONCE YOU BOTH HAVE COMPLETE THE 5 REPS, THAT IS ONE ROUND.  Start round two by having both athletes completing 1 rep and continue again.  

2.  Gymnastics
30 Strict Muscle ups for time - use a band if needed.

3.  Running
2-3 miles 

2014 OPEN ATHLETES

TEAM WOD
Teams of 2 complete 3RFT:
75 Wall Balls, 20/14
50 KBS, 70/53
25 Burpee Box Jumps, 24/20

Friday 1.31.14

Froning and Spealler.

2014 REGIONAL & GAMES ATHLETES

SESSION ONE
1.  Pulls
3-rep heavy Rack Pull - set the bar up just below your knees

2.  Metcon

4 RFT:
12 C2B
9 Dumbbell Deads, 70/50
6 Dumbbell Hang Power Clean, 70/50
3 Dumbell Jerks, 70/50

3.  Odd Object/Movements
1 Mile sandbag run, 30//20

SESSION TWO
1.  Rowing/Core
For time:
500m Row
50 GHDSU
1,000m Row
30 GHDSU
2,000m Row
20 GHDSU

2014 OPEN ATHLETES

1.  Metcon
4 RFT:
12 C2B
9 Deads, 185/135
6 Hang Power Clean, 185/135
3 Jerks, 185/135

2.  Skills
30 Strict C2B Pull ups - Only one set per minute.  If you complete 6 reps in your first set, rest till the start of minute two and start your count at rep 7, again only performing one set.  Continue till all 30 reps are completed.

Thursday 1.30.14

ECC Event 1, "Ropes and Ladders"

2014 REGIONAL & GAMES ATHLETES

SESSION ONE:
1.  Snatch Technique
A.  Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B.  Work up to a heavy single Snatch Balance
C.  Work up to a heavy High Hang Squat Snatch

2.  Squat 
6x4 Safety Bar Back Squat

3. Metcon
AMRAP 7 of:
up ladder by 3's of:
Front Squat, 115/80
Box Jump, 24/20
complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.

4.  Gymnastics Skills
50 L-sit Pull ups

2014 OPEN ATHLETES

1. Metcon
AMRAP 7 of:
up ladder by 3's of:
Front Squat, 115/80
Box Jump, 24/20
complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.

2. Snatch Technique
A.  Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B.  Work up to a heavy single Snatch Balance
C.  Work up to a heavy High Hang Squat Snatch

Wednesday 1.29.14

Tommy Hackenbruck.

Recovery Day.

Tuesday 1.28.14

Just a few of the rockstar teams of the ECC.

Clockwise from upper left: Talayna Forunato and Emily Friedman, Tommy Hackenbruck and Adrien Conway, Spencer Hendel and Jared Davis, Chris Spealler and Rich Froning, Michele Letendre, Austin Malleolo and Christ Phillips Adkins

2014 REGIONAL & GAMES ATHLETES

1.  PLOYOMETRIC 
5 attempts to establish your best 5-10-5 pro agility shuttle.

2.  20 Rep BENCHMARK
20RM Bench Press

3.  PULL
A.  Work up to a heavy double, not max
B.  7x3 Speed Deads across at 70% of "A"
C.  3 Giant Sets of:
     8 Stiff Leg Deads
     8 Bent Over Barbell Rows
     8 Weighted Chins (underhand)
     8 Good Mornings
     You choose loads for each movement.  Rest 2 mins between rounds.

4.  METCON
AMRAP 12:
12 Burpees
12 TTB
40 Double unders

2014 OPEN ATHLETES

1.  METCON
AMRAP 12:
12 Burpees
12 TTB
40 Double unders

2.  Skills
12 minute Muscle up Wave
Min 1, complete 1 Muscle up.
Min 2, complete 2 unbroken Muscle ups.
Min 3, complete 3 unbroken Muscle ups.
continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set.  Then reset and climb back up the ladder again.  Continue for 12 minutes. 

Monday 1.27.14

 

Lindsey Valenzuela, Talayna Fortunato, Stacie Tovar.

2014 REGIONAL & GAMES ATHLETES

1.  EMOMx5

2 Squat Snatches - drop from the top and take 5 seconds between reps

2.  EMOMx5

2 Squat Clean and Jerks - drop from the top and take 5 seconds between reps

3.  Back Squats
EMOMx10 - 1 back squat, across

4.  Metcon
AMRAP 5:
Squat Clean to Overhead, 165/115

2014 OPEN ATHLETES

1.  Metcon
AMRAP 5:
Squat Clean to Overhead, 165/115

2.  EMOMx5

2 Squat Snatches - drop from the top and take 5 seconds between reps

Sunday 1.26.14

Male Individula

First Place:  Mat Fraser

Second Place: Austin Malleolo

Third Place: Chris Spealler

Female Individual

First Place:  Talayna Fortunato

Second Place: Lindsey Valenzuela

Third Place: Stacie Tovar

Rest Day

Sunday is a team event at the East Coast Championships.  

Here are a few of the super teams...

Saturday 1.25.14

Watch the live feed at Live.Flosports.net

2014 REGIONAL & GAMES ATHLETES

1.  Barbell Complex
10 climbing sets of:  1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean + 3 Front Squats

2.  "C2B Chelsea" 
EMOMx30 or as long as possible.
5 C2B Pull ups
10 Push ups
15 Squats

2014 OPEN ATHLETES

1.  "C2B Chelsea" 
EMOMx30 or as long as possible.
5 C2B Pull ups
10 Push ups
15 Squats

Friday 1.24.14

Tick...Tock....

2014 REGIONAL & GAMES ATHLETES

1.  Pull

Sumo Deadlift 3RM

2.  Odd Lift/Object
EMOMx12
Odd:  Practice Front and Back Levers - be diligent and seek improvement on every set.
Even:  Stone Bear Hug Carry 50'

3.  Metcon
AMRAP 7:
6 OHS, 135/95
12 Cals on Rower

4.  EMOMx12
Odd:  15 cals on Airdyne
Even:  45 second Plank

2014 OPEN ATHLETES

1.  Metcon
AMRAP 7:
6 OHS, 135/95
12 Cals on Rower

2.  Skills
"Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double unders for time.

Thursday 1.23.14

2014 REGIONAL & GAMES ATHLETES

1.  Snatch 
EMOMx5, 5 TnG squat snatches, across

2. Clean
5x2 Hang Power Clean - go as heavy as possible with out moving your feet.

3.  Front Squat
A.  3RM
B.  10RM

4.  Gymnastics Benchmark
Max rep unbroken C2B Pull ups
Goal is 45 for men, 35 for women

5.  Metcon
"Opening Day"
21-15-9 of:
Wall Balls, 20/14
Pull ups
Thrusters, 95/65
Box Jumps, 24/20
KBS, 53/35

2014 OPEN ATHLETES

1.   Metcon
"Opening Day"
21-15-9 of:
Wall Balls, 20/14
Pull ups
Thrusters, 95/65
Box Jumps, 24/20
KBS, 53/35

2.  Snatch Complex
5 sets of: 4-Position Snatch
Position 1:  High Hang (pockets) - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.
Position 2:  Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3:  Low Hang (below knees) - looking for vertical shins and chest as high as possible.
Position 4:  Full Snatch (from the floor) - looking to hit all the position throughout the lift.  
This is not suppose to be a heavy set.  Go lighter and drill in the positions.
Every rep is done as a squat snatch.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1.
Then dial in position position 3 and pass through 2 and 1.
Then do a full snatch passing through every position.

3.  Front Squat
A.  3RM
B.  10RM

Wednesday 1.22.14

Recovery Day.

Tuesday 1.21.14

4 days and counting.  Get your popcorn ready.

2014 REGIONAL & GAMES ATHLETES

1.  BOUNDING
1RM Vertical Jump

2.  PULL
20 Rep Max Deadlift

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

4.  ROWING
1,000-750-500-250-500-750-1,000 meters, 3 minutes between all sets.
The goal is to row your 2k pace for the first 1k.
Then increase your pace on the 750.  Then increase your pace on the 500, and again on the 250.
On the way back up the ladder try and match your times.

2014 OPEN ATHLETES

1.  METCON
"Black and Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees

2.  Skills
7x1 3-Pos. Pausing Squat Clean - climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.
After hitting each position explode up and catch the bar in a full squat.  

Monday 1.20.14

Are you ready?

2014 REGIONAL & GAMES ATHLETES

1.  EMOMx5

2 Squat Snatches - drop from the top and take 5 seconds between reps

2.  EMOMx5

2 Squat Clean and Jerks - drop from the top and take 5 seconds between reps

3.  EMOMx5

2 Back Squats

4.  Metcon
For time:
50-40-30-20-10 Wall Balls, 20/14
25-20-15-10-5 TTB

2014 OPEN ATHLETES

1.  Metcon
For time:
50-40-30-20-10 Wall Balls, 20/14
25-20-15-10-5 TTB

2.  EMOMx5

2 Squat Snatches - drop from the top and take 5 seconds between reps

Sunday 1.19.14

Check out the ECC blog for the latest updates about 

WOD announcements, ticket sales, live streaming and other news.

Rest Day.

So impressive what humans can do.

 

Saturday 1.18.14

Please help support a friend.

2014 REGIONAL & GAMES ATHLETES

1.  "OGAR STRONG"
AMRAP 14:
3 TNG Snatches - you choose weight
1 Muscle up
12 Wall Balls

I post this website for free everyday, and I have said from the beginning that I would never ask for anything in return.  Well, I lied.  I am asking now.  PLEASE give to the link below to help support a CrossFitter that needs our help.  If you don't donate I will have Dex hunt you down.
Donate HERE.

2.  "Heavy Handstand Walk" - This is Event 2 of the ECC.

50' HS Walk
15 Power Cleans, 205/145
50 HS Walk
30 TTB
50' HS Walk
15 OHS, 205/145

2014 OPEN ATHLETES

1.  "OGAR STRONG"
AMRAP 14:
3 TNG Snatches - you choose weight
1 Muscle up
12 Wall Balls

I post this website for free everyday, and I have said from the beginning that I would never ask for anything in return.  Well, I lied.  I am asking now.  PLEASE give to the link below to help support a CrossFitter that needs our help.   If you don't donate I will have Dex hunt you down.
Donate HERE.

Friday 1.17.14

Event 3 of The East Coast Championships.

2014 REGIONAL & GAMES ATHLETES

1.  Metcon

"The Triplet"
3 RFT:
15 C2B Pull ups
12 Lateral Burpee Box Jump Overs, 20"
9 Back Squats, 225/145 - From the ground.

2.  Skills
EMOM x 10
Odd: 2 Rope Climbs
Even:  2 1-arm DB OHS - complete 2 on the left arm, then 2 on the right, you choose the weight.

2014 OPEN ATHLETES

1.  Metcon
"ECC Event 3"
3 RFT:
15 C2B Pull ups
12 Lateral Burpee Box Jump Overs, 20"
9 Back Squats, 225/145 - From the ground.

2.  Skills
5x5 Close Grip OHS - all fingers inside the knurling.

Thursday 1.16.14

Spealler's GHD Bench Press.

2014 REGIONAL & GAMES ATHLETES

1.  Snatch Complex
5 sets of: 4-Position Snatch
Position 1:  High Hang (pockets) - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.
Position 2:  Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3:  Low Hang (below knees) - looking for vertical shins and chest as high as possible.
Position 4:  Full Snatch (from the floor) - looking to hit all the position throughout the lift.  
This is not suppose to be a heavy set.  Go lighter and drill in the positions.
Every rep is done as a squat snatch.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1.
Then dial in position position 3 and pass through 2 and 1.
Then do a full snatch passing through every position.

2. Metcon

30 Snatches for time, 185/135 - power or squat allowed.
EMOM complete 30 Double unders

3.  Midline
5x10 GHD Bench Press
These are not for load. Use and empty bar.  Don't let the bar drift toward your waist as you press. Keep it in line with your shoulders.  Slower is better.

2014 OPEN ATHLETES

1. Metcon

30 Snatches for time, 155/105 - power or squat allowed.
EMOM complete 30 Double unders

2.  Snatch Complex
5 sets of: 4-Position Snatch
Position 1:  High Hang (pockets) - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.
Position 2:  Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3:  Low Hang (below knees) - looking for vertical shins and chest as high as possible.
Position 4:  Full Snatch (from the floor) - looking to hit all the position throughout the lift.  
This is not suppose to be a heavy set.  Go lighter and drill in the positions.
Every rep is done as a squat snatch.
The idea is to dial in the first position.
Then dial in the second position and pass through position 1.
Then dial in position position 3 and pass through 2 and 1.
Then do a full snatch passing through every position.

3.  Midline
5x10 GHD Bench Press
These are not for load. Use and empty bar.  Don't let the bar drift toward your waist as you press. Keep it in line with your shoulders.  Slower is better.

Wednesday 1.15.14

Spealler.

Recovery Day.

Tuesday 1.14.14

Harry.

2014 REGIONAL & GAMES ATHLETES

1.  PULL
12x1 3-Pos. Pausing Snatch Pull - climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.

2.  METCON
For time:
1K Row
30 Deads, 185/135
20 Front Squats, 185/135
30 Deads, 185/135
1K Row

2014 OPEN ATHLETES

1.  METCON
For time:
1K Row
30 Deads, 185/135
20 Front Squats, 185/135
30 Deads, 185/135
1K Row

2.  Skills
7x1 3-Pos. Pausing Snatch Pull - climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.

Kevin Ogar.

This past weekend at the OC Throwdown, Kevin Ogar suffered a separated T11/12 and has severed his spinal cord. At this time he has no voluntary movement below his waist. Kevin is uninsured and needs our help. Stay tuned and I will provide a link to a fundraising page to help offset his medical bills. 

Monday 1.13.14

Becca at the OC Throwdown.

2014 REGIONAL & GAMES ATHLETES

1.  Back Squats

Back Squat, 7x5 across

2.  Metcon
"The Open Test"
AMRAP 20 of:
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20 - games standards
40 TTB
30 C2B Pull ups
30 Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

2014 OPEN ATHLETES

Metcon
"The Open Test"
AMRAP 20 of:
50 Wall Balls, 20/14
50 Double unders
40 Box Jumps, 24/20 - games standards
40 TTB
30 C2B Pull ups
30 Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

Sunday 1.12.13

Cheryl Nasso.

Rest Day.

Saturday 1.11.13

The CFNE Team warming up with the 

Crossover Symmetry activation protocol.

2014 REGIONAL & GAMES ATHLETES

1.  Gymnastics 

100 Burpees for time

2.  Metcon 

With a running clock
3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.
3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.
3x max reps of Squats in 40 seconds, rest :20 between rounds.
3x max calories on Rower in 40 seconds, rest :20 between rounds.

This is a 12 minute workout, 3 minutes at each movement.  Post totals for each of the four movments.

2014 OPEN ATHLETES

1.  Metcon 

With a running clock
3x max reps of KBS, 53/35 in 40 seconds, rest :20 between rounds.
3x max reps of HR Push ups in 40 seconds, rest :20 between rounds.
3x max reps of Squats in 40 seconds, rest :20 between rounds.
3x max calories on Rower in 40 seconds, rest :20 between rounds.

This is a 12 minute workout, 3 minutes at each movement.  Post totals for each of the four movments.

Friday 1.10.14

Becca's Unstable KB Bench Press.

2014 REGIONAL & GAMES ATHLETES

1.  Pulls
1RM Sumo Dead lift

2.  Odd Object/Movement
A.  Jerk Gip OHS - work up to a heavy double
B.  Double KB OHS - work up to a heavy triple

3.  Bench Press
A.  6x2 across
B.  3x20 Close Grip Unstable Bench - set up with two fingers inside the knurling.

4.  Metcon
3 Rounds, Max reps of:
1 min Box Jump Overs, 24/20
1 min TTB
1 min Deads, 225/155
1 min Rest

5.  Rowing
5x300m, 1 min rest between sets.

2014 OPEN ATHLETES

1.  Metcon
3 Rounds, Max reps of:
1 min Box Jump Overs, 24/20
1 min TTB
1 min Deads, 225/155
1 min Rest

2.  Skills
EMOM x 12:
Odd:  5 OHS below 50% of 1RM
Even:  50 Double unders

Thursday 1.9.14

Hamel.

2014 REGIONAL & GAMES ATHLETES

SESSION ONE:
1.  Snatch Technique
EMOMx5:  5 Tng Squat Snatches

2. Clean and Jerk
AMRAP in :30, rest 1:30 between rounds
3 rounds at 225/155
3 rounds at 185/135
3 rounds at 135/95
The goal is to improve your cycle times and work on touch and go where possible.

3.  Squat 
5x3 Banded Front Squats, across

4.  Gymnastics Skills
5x1 Strict Muscle up with medball between ankles.

SESSION TWO
1. Metcon
For time:
21 Thrusters, 115/80
9 MU
15 Thrusters, 115/80
7 MU
9 Thrusters, 115/80
5 MU

2014 OPEN ATHLETES

1. Metcon
For time:
21 Thrusters, 115/80
9 MU
15 Thrusters, 115/80
7 MU
9 Thrusters, 115/80
5 MU

2. Snatch Technique
EMOMx5:  5 Tng Squat Snatches

Wednesday 1.8.14

Boston's World Trade Center 

and the home of the East Coast Championships.

Recovery Day


ECChampionships.com
1.  Tickets Sales info - Here
2.  Event Info - Hotels, Airpot, Schedules, Events - Here
3.  Featured Athletes - Here

Tuesday 1.7.14

Garage gym of Asier Sanchez, CompetitorsWOD follower, in Haroa, Spain.

2014 REGIONAL & GAMES ATHLETES

1.  PLOYOMETRIC 
A.  6x6 Skater Hops for distance (3/side)
B.  Broad Jump - work up to a 1RM

2.  20 Rep BENCHMARK
20 Meter Yoke Carry for max load.

3.  PULL
A.  Work up to a heavy double, not max
B.  7x3 Speed Deads across at 70% of "A"
C.  3 Giant Sets of:
     8 Stiff Leg Deads
     8 Bent Over Barbell Rows
     8 Weighted Chins (underhand)
     8 Good Mornings
     You choose loads for each movement.  Rest 2 mins between rounds.

4.  METCON
3 RFT:
75 Double Unders
50 Air Squats
25 Cals on Rower

2014 OPEN ATHLETES

1.  METCON
3 RFT:
75 Double Unders
50 Air Squats
25 Cals on Rower

2.  Skills
10x1 Jerk Grip OHS w/5 second Pause at the bottom.

Monday 1.6.13

Anna Tunncliffe, 9th fittest woman on the planet 

and Olympic gold medalist is competing at the ECC.

2014 REGIONAL & GAMES ATHLETES

SESSION ONE
1.  Snatch
EMOMx7:  2 Snatches - drop from the top and start your second rep within 5 seconds.

2.  Clean and Jerk Complex
EMOMx7: 1 Power Clean + 1 Pause Squat + 1 Jerk - pause for 3 seconds at the bottom of the front squat.

3.  Gymnastic Benchmark
A.  Max unbroken STRICT Parallette HSPU
B.  Max unbroken KIPPING Parallette HSPU
Guys:  Go to the floor.
Girls:  45# plate + Abmat
Parallettes should be 13" off the floor

SESSION TWO
1.  Back Squats
Back Squat, 4x9 across

2.  Metcon
30-20-10 reps for time of:
Power Snatch, 95/65
HSPU

2014 OPEN ATHLETES

1.  Metcon
30-20-10 reps for time of:
Power Snatch, 95/65
HSPU

2.  Snatch
EMOMx7:  2 Snatches - drop from the top and start your second rep within 5 seconds.

3.  Front Squat
10x2 Pause Front Squats - pause for 3 seconds at the bottom of each rep.

Sunday 1.5.14

Info on ticket sales, hotel recommendations, wod announcements, and athlete profiles can be found at ECChampionships.com

Rest Day.

Saturday 1.4.13

Rachel Martinez

2014 REGIONAL & GAMES ATHLETES

1.  Barbell

"Macho Man"
EMOM for as long as possible
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135

This is the equal but opposite test of the "Bergeron Beep Test" we did on Monday.  Compare scores (they should be similar) to determine your strengths and weaknesses.  My contention is that an athlete who can get 16+ on BOTH tests has the work capacity to qualify for The Games.  These tests say very little about an athlete's maximal strength, endurance, speed, Olympic lifting, high skill gymnastics, game-day mental toughness or their capacity across modal domains.  In other words, a score of 16+ on both tests isn't enough to determine if an athlete has what it takes to compete at the Games, but it does speak to the fact they have the work capacity to compete at that level.  

BTW, Rich Froning did 20+ rounds with 205#.

2.  Gymnastics 
100 Pull ups for time

2014 OPEN ATHLETES

"Fight Gone Bad"
3 Rounds for max reps of:
1 min Wall Balls
1 min SDHP, 75/55
1 min Box Jumps, 20" - does not need to be games standards
1 min Push Press, 75/55
1 min Row for calories
1 min Rest

Friday 1.3.13

Boston's World Trade Center.  Legit. 

2014 REGIONAL & GAMES ATHLETES

1.  Pulls
Work up to a 5-rep heavy Deadlift

2.  Odd Object/Movement
100 Kettlebell Swings for time, 100/70
Rest 2 minutes
100m Walking Lunge with Sandbag, 120/85

3.  EMOMx12
Odd:  15 Cals Airdyne
Even: 6-10 Strict and slow TTB

4.  Accessory Work
3x8 Sumo Deads, across
3x8 Stiff Leg Deads, across
3x8 Bent Over Rows, across
3x8 Weighted Underhand Strict Pull ups

2014 OPEN ATHLETES

1.  Metcon
"Macho Man"
EMOM for as long as possible
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135
If this weight is too spicy, lower it.  If you are unable to finish six rounds you must re-do the entire workout at a lower weight.

2.  Skills
EMOMx12:  7 TTB + 35 Double unders

Thursday 1.2.14

Wishing EC the best of everything in 2014.

You are a great friend and will be missed more than you know.

You always have a home at CFNE and a spot at the Bergeron's dinner table.

2014 REGIONAL & GAMES ATHLETES

SESSION ONE
1.  Snatch Complex
5 sets of: Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch

2. Clean and Jerk
AMRAP in :20, rest 1:40 between rounds
3 rounds at 225/155
3 rounds at 205/145
3 rounds at 185/135
3 rounds at 155/105
3 rounds at 135/95
The goal is to improve your cycle times and work on touch and go where possible.

3.  Gymnastics Skills
2-4-6-6-6-4-2 Unbroken Muscle ups for time.  if you break a set you must redo it.  If this rep scheme is too spicy for you try 1/2 or 3/4 the reps.

SESSION TWO
1.  Squat 
5x3 Banded Front Squats, across

2. Metcon
21-15-9:
C2B
Burpee
400m Row after each round.

2014 OPEN ATHLETES

1. Metcon
21-15-9:
C2B
Burpee
400m Row after each round.

2. Clean and Jerk
AMRAP in :20, rest 1:40 between rounds
3 rounds at about 90%
3 rounds at about 80%
3 rounds at about 70%
3 rounds at about 60%
3 rounds at about 50%
The goal is to improve your cycle times and work on touch and go where possible.