Saturday 3.1.14

The Champ.

2014 REGIONAL & GAMES ATHLETES

1.  Back Squat
7x2 Low Bar Box Squat - set box up just below parallel.  Keep shins vertical throughout movement.  No "plopping" onto the box, slowly absorb it.

2.  Jerks
7x2 from blocks - drop from the top and reset from the blocks.

3.  Teams of Two
One athlete works while the other rests...
50-40-30-20-10 reps for time of:
Wall Balls, 30/20
Power Cleans, 135/95

2014 OPEN ATHLETES
Teams of Two
One athlete works while the other rests...
50-40-30-20-10 reps for time of:
Wall Balls, 30/20
Power Cleans, 135/95

Friday 2.28.14

Max Isaak

2014 REGIONAL & GAMES ATHLETES

1.  Metcon
"Open 14.1"
AMRAP 10
30 Double unders
15 Snatches, 75/55

2.  EMOMx10
Odd:  6 Front Squats, you choose weight
Even:  Peg Board - if you don't have a peg board do 1 L-Rope Climb

3.  Rowing/Core
10 rounds of:  250m Row, :30 second rest between sets

2014 OPEN ATHLETES

Metcon
"Open 14.1"
AMRAP 10
30 Double unders
15 Snatches, 75/55
We did this workout on October 11, 2013.  Compare scores here.

Thursday 2.27.14

Michele Letendre and Trevor James, 

winners of the ECC "True Grit" award presented by Reebok.

Recovery Day

Rachel Martinez finished the ECC in 4th place behind Fortunato, Valenzuela and Tovar.  

Last year she help CFNE finish in 2nd place at the Games.  

This year she is going individual.  

Here is her article on the Games Site.

Wednesday 2.26.14

Team "Pasty and Irish":

Maddy Curley, Christy Phillips Adkins, Austin Malleolo, James Hobart.

2014 REGIONAL & GAMES ATHLETES

1.  Metcon
1,000m Row
30 HPC, 135/95
30 C2B Pull ups

2.  EMOMx10
Odd:  3 Back Squats, you choose the weight
Even:  3-6 Muscle ups

3.  Work Capacity
10 minute Airdyne for Cals - go hard, but not all out.

2014 OPEN ATHLETES

1.  Metcon
1,000m Row
30 HPC, 135/95
30 C2B Pull ups

2.  EMOMx10
Odd:  7 Push Press (from rack, you choose weight) + 7 Box Jumps, 24/20 - games standards
Even:  7 TTB + 7 Burpees to target 

Tuesday 2.25.14

Lindsey Valenzuela

2014 REGIONAL & GAMES ATHLETES

1.  Plyometic
6 sets of 6 Hurdle hops - Face the hurdles, rebound every jump.

2.  Gymnastics Benchmark 
Max rep Parallette HSPU

3.  20 Rep Benchmark
20 Rep Max Snatch - Power or Squat allowed.  TnG every rep, no dropping.  You can rest overhead but not at the hang or on the ground.

4.  METCON
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 135/95
30 Double unders after every round of thrusters.

2014 OPEN ATHLETES

1.  METCON
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 95/65
30 Double unders after every round of thrusters.

2.  Skills
10 minute Muscle up Wave
Minute 1: 1 muscle ups
Minute 2: 2 unbroken muscle ups
Minute 3: 3 unbroken muscle ups
Continue adding 1 rep every minute for as long as possible.  If you fail to complete the prescribed number of reps before the 10 min mark, start back at 1 muscle up and climb back up again.

Monday 2.24.14

Kevin Cotter

2014 REGIONAL & GAMES ATHLETES

1.  Snatch
EMOMx16
First 4 mins: 2 Reps at 75%
Second 4 mins: 1 Rep at 85%
Third 4 mins: 1 Rep at 90%
Last 4 mins: 2 reps at 80%
Remember, focused practice.  Don't grip and rip today - move better.

2.  Clean

Work up to a heavy set of:
Hang Squat Clean + Squat Clean + Jerk

3.  Front Squats
6x4 across

4.  Metcon
with a 10 minute running clock
15-12-9
Power Snatch, 115/80
TTB
in the remaining time, AMRAP of:
Burpee Box Jumps, 24/20
2 Scores:
(1) Time for the 15-12-9
(2) Total number of Burpee Box jumps

2014 OPEN ATHLETES

1.  Metcon
with a 10 minute running clock
15-12-9
Power Snatch, 115/80
TTB
in the remaining time, AMRAP of:
Burpee Box Jumps, 24/20
2 Scores:
(1) Time for the 15-12-9
(2) Total number of Burpee Box jumps

2.  Front Squats
4x4 across

Sunday 2.23.14

Rest Day

Saturday 2.22.14

Brooke Ence.

2014 REGIONAL & GAMES ATHLETES

With a 25 minute running clock...
1. 100 Pull ups for time or AMRAP 5, which ever comes first.

At the 5 minute mark...

2.  80 Wall Balls, 30/20 or AMRAP 5, which ever comes first.

At the 10 minute mark...

3. 60 Burpee Box Jumps, 24/20 or AMRAP 5, which ever comes first.
Face the box, show control and full stand on top of each box jump.

At to the 15 minute mark...

4.  40 Clean and Jerks, 155/105 or AMRAP 5, which ever comes first.

At to the 20 minute mark...

5.  1200 meter Run, or run as far as possible in 5 minutes, which ever comes first.

2014 OPEN ATHLETES
Teams of 2
One athlete works, while the other rests.
50 Burpees
10 Clean and Jerks, 155/105
75 BJ, 24/20
10 CJ, 155/105
100 Pull ups
10 CJ, 155/105
75 BJ, 24/20
10 CJ, 155/105
50 Burpees

Friday 2.21.14

Adrienne Conway.

2014 REGIONAL & GAMES ATHLETES
Take as much rest as possible between workouts today.

1.  Pulls
8 x Deadlift complex, climbing
One full rep consists of:
3 pulls to knees
2 pulls to mid thigh
1 full dead

2.  Metcon

AMRAP 7 of Wall Balls, 30/20
every minute on the minute, stop where you are and complete 5 deadlifts, 225/155

3.  Odd Object/Movements
3 RFT:
25 cals on airdyne
50 foot monkey bar
50 foot handsand walk

4.  Rowing/Core
For time:
15 GHDSU
100m Row
15 GHDSU
200m Row
15 GHDSU
300m Row
15 GHDSU
400m Row
15 GHDSU
500m Row
15 GHDSU
600m Row
15 GHDSU
700m Row
15 GHDSU
800m Row
15 GHDSU
900m Row
15 GHDSU
1000m Row

2014 OPEN ATHLETES

1.  Metcon

AMRAP 7 of Wall Balls, 30/20
every minute on the minute, stop where you are and complete 5 deadlifts, 225/155

2.  Skills
AMRAP 10 of:
35 unbroken double unders + 10 OHS, 45#, with 2 second pause at the bottom. 

Thursday 2.20.14

The Dream Team,

Tovar, Akinwale, Froning, and Spealler, 

are coming back to defend their title at next year's ECC.

Recovery Day.

Wednesday 2.19.14

Jordan Troyan.

2014 REGIONAL & GAMES ATHLETES

SESSION ONE
AMRAP 12:
70 Double Unders
50 Burpees over the Bar
30 Squat clean Thrusters, 135/95
10 MU

Rest at least 3 hours

SESSION TWO

CrossFit Winter Biathlon
5 RFT:
1200m Run
5 Squat Snatch attempts at 165/115
For every missed snatch attempt you must run an extra "penalty lap" of 200m. 

2014 OPEN ATHLETES

1. Metcon
AMRAP 12:
70 Double Unders
50 Burpees over the Bar
30 Squat clean Thrusters, 135/95
10 MU

2.  Snatch Technique
EMOMx5: 5 TnG Snatches

Tuesday 2.18.14

Talayna Fortunato and Emily Friedman, 

Team Dirty South

2014 REGIONAL & GAMES ATHLETES

SESSION ONE
1.  Sprints
3 shuttles of: 10 yards and back + 10 yards and back + 20 yards and back + 20 yards and back

2.  PULL
5-4-3-2-1 Unbroken Heavy deads, you choose the weight

3.  Rowing 
5x1000m, 3 min rest between intervals.

SESSION TWO
1.  20 Rep Benchmark
20 Rep Max Jerk

2.  METCON
Tabata of:
TTB
BJ
Row for Cals
DB 1-arm Snatch 70/50, alternate hands every :20 interval

2014 OPEN ATHLETES

1.  METCON
Tabata of:
TTB
BJ
Row for Cals
S2O, 95/65

2.  EMOMx15
First 5 minutes:  4 Power Snatches - No TnG, work good position off the floor
Second 5 minutes:  2 Power Snatches (no TnG) + 2 TnG Power Snatches - maintain good positioning
Final 5 minutes: 4 TnG Power Snatches - make 'em pretty.
Every rep during this 15 minute set, you feet should not come off the ground.  Use this as technique work to create better landing positions, faster cycle times, and eliminating the 'starfish'.  

Monday 2.17.14

Noah Olsen

2014 REGIONAL & GAMES ATHLETES

1.  Snatch
EMOMx16
First 4 mins: 2 Reps at 75%
Second 4 mins: 1 Rep at 85%
Third 4 mins: 1 Rep at 90%
Last 4 mins: 2 reps at 80%
Remember, focused practice.  Don't grip and rip today - move better.

2.  Clean

5x2  Squat clean from blocks set below the knees

3.  Back Squats
6x4 across

4.  Gymnastics Benchmark
Max Strict Parrallette HSPU head to floor
Gold standard:
Dudes: 12 reps
Chicks: 7 reps
After recording your max attempt.  If you are below the gold standard, set up the height to a challenging height and complete 10 sets of 2 strict.

5.  Metcon
For Time:
20 Thrusters
20 Power Cleans
20 S2O
20 OHS
20 Front Squats
Guys: 115
Girls:  80
Every minute on the minute, stop where you are and complete 5 burpees.

2014 OPEN ATHLETES

1.  Metcon
For Time:
20 Thrusters
20 Power Cleans
20 S2O
20 OHS
20 Front Squats
Guys: 95
Girls:  65
Every minute on the minute, stop where you are and complete 5 burpees.

2.  AMRAP8:
Choose one of the following:
A.  3 Muscle ups and 30 Double unders
B.  5 Muscle ups and 50 Double unders
C.  7 Muscle ups and 70 Double unders

3.  Wall Ball Shots
30 Heavy Wall Balls for time, 30/20
rest 1 minute
20 Heavy Wall Balls for time, 30/20
Rest 1 minute
10 Heavy Wall Balls for time, 30/20

Sunday 2.16.14

The ECC Elite.

Rest Day

With the Opens coming we are going to adjust our weekly split. Starting this week our schedule will be as follows.

2014 GAMES & REGIONAL ATHLETES 

You are going to the Regionals, so lets not get caught up in "leaderboarding" and comparing scores.  It doesn't matter at this stage.  Remember to focus on what you can control and let go of everything else. If your goal is to go to the Games just stay in the top 12 in your Region during the Open so you are in a top heat for the first event at Regionals.  Other than that I don't care if you win your region or come in 9th, 10th, 11th or 12th.  You have bigger fish to fry and we really start cooking in April and May.

MONDAY:  Training

TUESDAY: Training

WEDNESDAY: Training

THURSDAY: Rest/Recovery Day

FRIDAY:  OPEN + Training

SATURDAY: Training

SUNDAY: Rest Day

2014 OPEN ATHLETES 

This is it!!  The month of March is your season.  You need to switch gears mentally.  Professional athletes bust their ass in Preseason, so they can compete hard "In-Season"  Your season is only 5 weeks.  I am going to say this again...  between now and April there are only FIVE workouts that matter - Everything else is just to make sure you stay primed, peaked and ready to attack.  Do not do extra work because, "you don't want to loose gains" - or anything close to this.  You are done training.  It is now time to COMPETE.  If you have been following this program you are ready.  Be a racehorse and go get what's yours.  

MONDAY:  OPEN 

TUESDAY: Recovery/Training

WEDNESDAY: Training

THURSDAY: Rest/Recovery

FRIDAY:  OPEN

SATURDAY: Recovery 

SUNDAY: Recovery and/or Pregame Prep

Saturday 2.15.14

Craig Kenney.

2014 REGIONAL & GAMES ATHLETES

1.  "Barbell Hell"
With a 15 minute running clock...
2 Minutes of max rep Snatches
2 Minutes of max rep Thrusters
2 Minutes of max rep Power Clean
2 Minutes of max rep Front Squats
2 Minutes of max rep Back Squats
1 Minutes of max rep Snatches
1 Minutes of max rep Thrusters
1 Minutes of max rep Power Clean
1 Minutes of max rep Front Squats
1 Minutes of max rep Back Squats
Guys use 135#
Girls use 95#
Score is total reps completed.  You can rest anywhere except with the barbell on the ground.  The snatches and cleans must be touch and go.   If the barbell comes to rest at any point during the 15 minutes, you must complete 10 dead lifts before continuing (the penalty dead lift reps don't count towards your total score). 

REST AT LEAST 2 HOURS

2.  "GymNasty"
All of the following for time:
12-9-6 of:  Strict Pull ups and Strict Ring Dips
12-9-6 of:  C2B pull ups and Kipping Ring Dips
2 Rope Climbs
12-9-6 of:  Strict HSPU and Pistols (round one is 12 left and 12 right, 24 total, no alternating)
12-9-6 of:  Kipping HSPU and Alternating Pistols (round one is 6/side alternating every rep)
2 Rope Climbs
12-9-6 of:  Muscle ups and Burpee Box Jumps, 30/24
12-9-6 of:  Bar Muscle ups and Burpee Box Jumps Overs, 24/20
2 Rope Climbs

2014 OPEN ATHLETES

TEAM WOD
Teams of 3:
10K Row
One athlete works at a time.  Switch every 250m.  Athletes must complete 7 burpees box jumps (24/20") before returning to the rower. 

Friday 2.14.14

Kate, Hamel, Rach and Kev.

2014 REGIONAL & GAMES ATHLETES

SESSION ONE
1.  Pulls
4x6 Good Mornings

2.  Metcon

"American Dream"
20 minute up ladder of:
1.2.3.4...
Power Clean, 205/145
Muscle ups

SESSION TWO
1.  Odd Object/Movements
3x 200m Farmers Carry, 70/53
2 minute rest between sets

2.  Rowing/Core
50 GHDSU
2k Row
50 GHDSU

2014 OPEN ATHLETES

1.  Metcon
"American Dream"
20 minute up ladder of:
1.2.3.4...
Power Clean, 205/145
Muscle ups

2.  Skills
EMOMx10
Max Strict Pull ups + 30 Double unders

Thursday 2.13.14

Bushey

2014 REGIONAL & GAMES ATHLETES

1.  Snatch Technique
5 sets of:  Hang Power Snatch + Hang Squat Snatch + OHS

2.  Clean and Jerk
5 sets of: 3 Position Clean + Jerk
Position 1:  High Hang, Pockets
Position 2:  Hang, Mid Thigh
Position 3:  Low Hang, Below Knee

3.  Squat 
8x2 Safety Bar Back Squats

4. Gymnastics Skills
5 sets of:  1 strict deficit HSPU + max rep kipping - work to a max deficit strict hspu, then without coming off wall complete as many kipping reps as possible.

5.  Metcon
AMRAP 10:
10 Wall Balls, 30/20
30 Double unders

2014 OPEN ATHLETES

1. Metcon
AMRAP 10:
10 Wall Balls, 30/20
30 Double unders

2.  Snatch Technique
5 sets of:  Hang Power Snatch + Hang Squat Snatch + OHS

Wednesday 2.12.14

Christy, Hobart, Austin, Maddy.

Recovery Day.

Tuesday 2.11.14

Becca.

2014 REGIONAL & GAMES ATHLETES

SESSION ONE
1.  Sprints
5 shuttles of: 10 yards and back + 20 yards and back

2.  PULL
5RM Sumo Deadlift

3.  Rowing 
10x250m, :30 rest

SESSION TWO
1.  20 Rep Benchmark
20 Rep Max Bench Press

2.  METCON
15-12-9-12-15
KBS, 70/53
BJ, 24/20 - games standards
TTB

2014 OPEN ATHLETES

1.  METCON
15-12-9-12-15
KBS, 70/53
BJ, 24/20 - games standards
TTB

rest 5 minutes...

Then compete 15 muscle ups in as few sets as possible.

Monday 2.10.14

Akinwale and Spealler's synchronized deads

2014 REGIONAL & GAMES ATHLETES

1.  Snatch
5x1 across at 90%

2.  Clean and Jerk

5 sets of:  Hang Squat clean and Jerk + Squat Clean and Jerk
Complete one CJ from the hang drop the bar and quickly complete another full CJ from the ground. 

3.  Back Squats
EMOMx10 - 1 back squat, across

4.  Gymnastics Benchmark
60 Alternating Pistols for time

5.  Metcon
10.9.8.7.6.5.4.3.2.1 for time of:
Unbroken Squat Cleans, 135/95
Burpees over the bar

2014 OPEN ATHLETES

1.  Metcon
For time:
10.9.8.7.6.5.4.3.2.1 of:
Unbroken Squat Cleans, 135/95 
Burpees over the bar

2.  EMOMx10

10 Close Grip OHS - you choose the weight, hands double thumb distance apart.

Sunday 2.9.14

Kevin Montoya and Geoff Leard.

Rest Day

Saturday 2.8.14

Christy Phillips Adkins.

2014 REGIONAL & GAMES ATHLETES

1.  Barbell
Teams of 3:
100 Deads, 185/135
80 HPC, 185/135
60 Front Squats, 185/135
40 Jerks, 185/135
20 Thrusters, 185/135
One athlete works at a time.  Every minute on the minute, stop where you are and all three athletes complete 5 burpees.

2.  Gymnastics
EMOMx14
Odd:  Work on Deficit HSPU - you choose reps and deficit
Even:  Work on Muscle ups - you choose reps

3.  Burner
EMOMx10:
Odd:  Run 200m, Row 250m, or Airdyne 20 Cals
Even:  Rest

2014 OPEN ATHLETES

TEAM WOD
Teams of 3:
100 Deads, 155/105
80 HPC, 155/105
60 Front Squats, 155/105
40 Jerks, 155/105
20 Thrusters, 155/105
One athlete works at a time.  Every minute on the minute, stop where you are and all three athletes complete 5 burpees.

4:55.  Boom.

Friday 2.7.14

Rich Froning at the ECC.

2014 REGIONAL & GAMES ATHLETES

SESSION ONE
1.  Pulls
7x5 Good Mornings

2.  Metcon

21-15-9:
Squat Snatches, 115/80
C2B Pull ups

SESSION TWO
1.  Odd Object/Movements
EMOMx10
Odd:   Right arm: 2 DB Snatches + 2 DB OHS, Left arm: 2 DB Snatches + 2 DB OHS
Even:  1 Legless + 1 Rope Climb

2.  Rowing/Core
5K at :20 slower than 2K pace

2014 OPEN ATHLETES

1.  Metcon
21-15-9:
Squat Snatches, 95/65
C2B Pull ups

2.  Skills
EMOMx10
Odd:  3-6 Muscle ups
Even: 30-60 Double unders

Thursday 2.6.14

Rachel Martinez

2014 REGIONAL & GAMES ATHLETES

1.  Snatch Technique
EMOMx15:  2 Squat Snatches - NO TnG.  Do not go above 80% of 1RM

2.  Clean and Jerk
5 sets of: 1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk

3.  Squat 
6x4 Safety Bar Back Squats

4. Gymnastics Skills
100m Handstand Walk

5.  Metcon
 3 RFT:
500m Row
12 Deads, 225, 155
21 Box Jumps, 24/20 - Games standards

2014 OPEN ATHLETES

1. Metcon
 3 RFT:
500m Row
12 Deads, 225, 155
21 Box Jumps, 24/20 - Games standards

2. Clean and Jerk
5 sets of: 1 Power Clean + 3 Front Squats + 1 Push Jerk + 1 Split Jerk

Wednesday 2.5.14

Dani Horan

Recovery Day.

Tuesday 2.4.14

Froning and Spealler.

2014 REGIONAL & GAMES ATHLETES

SESSION ONE
1.  SPRINTS
5 shuttles of: 10 yards and back + 20 yards and back

2.  20 Rep Benchmark
20 Rep Max Front Squat

3.  PULL
4x4 Good Mornings

SESSION TWO
1. METCON
25 Burpees
25 Power Cleans, 135/95
25 Burpees
EMOM complete 7 Wall Balls, 30/20
This workout starts with 25 burpees.  On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 heavy wall balls.

2.  ROWING
Tabata Rowing
8 rounds for max meters of :20 on, :10 off.

2014 OPEN ATHLETES

1.  METCON
25 Burpees
25 Power Cleans, 135/95
25 Burpees
EMOM complete 7 Wall Balls, 20/14
This workout starts with 25 burpees.  On the one minute mark complete 7 wall balls and then continue through the 25-25-25 stopping every minute on the minute to complete 7 wall balls.

2.  Skills
EMOMx15:
1 Power Snatch + 1 Squat Snatch

Monday 2.3.14

Becca at the ECC.

2014 REGIONAL & GAMES ATHLETES

With a 30-minute Running Clock
A.  1 minute: max reps of Thrusters, 135/95
B.  2 minutes:  max reps of Double Unders

C.  3 minutes:  max reps of Muscle ups
D.  6 Minutes: to establish 3RM TnG Power Snatch
E.  18 minutes: AMRAP of:
      15 Box Jumps, 24/20
      12 Shoulder to Overhead, 115/75
      9 TTB

2014 OPEN ATHLETES

1.  Metcon
"Open 12.3"
AMRAP 18:
15 Box Jumps, 24/20
12 Shoulder to Overhead, 115/75
9 TTB

2.  Skill Work
EMOMx12:

Odd:  3-6 Squat Therapy
Even:  3-6 Muscle ups