Katrin Davidsdottir and Ally Bushey.
Recovery Day.
Wednesday, April 30, 2014
Tuesday, April 29, 2014
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
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
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
Monday, April 28, 2014
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.
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.
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
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
3 RFT:
400m Run
21 Burpees
2. Clean and Jerks
Power Clean + 2 Front Squats + Jerk
3. C2B Progression
EMOMx7: 5 unbroken C2B
Saturday, April 26, 2014
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
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.
Open athletes will be returning to the Sunday/Thursday rest days.
Friday, April 25, 2014
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
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.
7 RFT:
400m Run
29 Back Squats, 135/95 - taken from the ground, no racks.
Thursday, April 24, 2014
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
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
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
Wednesday, April 23, 2014
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:
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...
Tuesday, April 22, 2014
Wednesday 4.23.14
Talayna Fortunato and Emily Friedman of Team Dirty South.
2014 REGIONAL & GAMES ATHLETES
Session ONE
1. Power Clean and Muscle up
EMOMx5: 10 unbroken Power Cleans, 135/95
Rest 1 minute
EMOMx5: 5 unbroken Muscle ups,
Rest 1 minute
EMOMx5: 7 unbroken Power Cleans, 185/125
Rest 1 minute
EMOMx5: 5 unbroken Muscle ups
Rest 1 minute
EMOMx5: 5 unbroken Power Cleans, 205/145
Rest 1 minute
EMOMx5: 5 unbroken Muscle ups
Rest 1 minute
EMOMx5: 3 unbroken Power Cleans, 225/155
Rest 1 minute
EMOMx5: 5 unbroken Muscle ups
Rest 1 minute
Session TWO
1. Squat
7x2 Box Squats - set up box just below parallel. Use a safety squat bar if you have one.
2. Ring Dips - demo video with Ben and Hobart.
For time:
30 Strict Weighted Ring Dips, 53/35
30 Strict Ring Dips
30 Kipping Ring Dips
3. Rowing
10x250m, :30 rest between sets.
2015 OPEN ATHLETES
1. Power Clean and Muscle up
EMOMx5: 10 unbroken Power Cleans, 135/95
Rest 1 minute
EMOMx5: 5 unbroken Muscle ups,
Rest 1 minute
EMOMx5: 7 unbroken Power Cleans, 185/125
Rest 1 minute
EMOMx5: 5 unbroken Muscle ups
Rest 1 minute
EMOMx5: 5 unbroken Power Cleans, 205/145
Rest 1 minute
EMOMx5: 5 unbroken Muscle ups
Rest 1 minute
EMOMx5: 3 unbroken Power Cleans, 225/155
Rest 1 minute
EMOMx5: 5 unbroken Muscle ups
Rest 1 minute
Session TWO
1. Squat
7x2 Box Squats - set up box just below parallel. Use a safety squat bar if you have one.
2. Ring Dips - demo video with Ben and Hobart.
For time:
30 Strict Weighted Ring Dips, 53/35
30 Strict Ring Dips
30 Kipping Ring Dips
3. Rowing
10x250m, :30 rest between sets.
2015 OPEN ATHLETES
1. Death By Power Clean
EMOM complete 1 more Power Clean, 135/95
For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible. Post scores as total rounds + partial reps.
2. Squat
For time:
4 set of 15 unbroken Front Squats, 165/115 - no racks.
EMOM complete 1 more Power Clean, 135/95
For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible. Post scores as total rounds + partial reps.
2. Squat
For time:
4 set of 15 unbroken Front Squats, 165/115 - no racks.
Monday, April 21, 2014
Tuesday 4.22.14
Guido Trinidad and Noah Olsen.
2014 REGIONAL & GAMES ATHLETES
1. Squat Snatches
A. EMOMx3: 6 unbroken Squat Snatches, 115/85
Rest 1 minute
B. EMOMx3: 5 unbroken Squat Snatches, 135/95
Rest 1 minute
C. EMOMx3: 4 unbroken Squat Snatches, 155/105
Rest 1 minute
D. EMOMx3: 3 unbroken Squat Snatches, 185/135
Rest 1 minute
E. EMOMx3: 2 unbroken Squat Snatches, 205/145
2. For Time:
2K Row
30 Burpee Box Jumps, 24/20
30 1-arm DB Snatch, 100/70
3. L-Sit
Accumulate 2 minutes
A. EMOMx3: 6 unbroken Squat Snatches, 115/85
Rest 1 minute
B. EMOMx3: 5 unbroken Squat Snatches, 135/95
Rest 1 minute
C. EMOMx3: 4 unbroken Squat Snatches, 155/105
Rest 1 minute
D. EMOMx3: 3 unbroken Squat Snatches, 185/135
Rest 1 minute
E. EMOMx3: 2 unbroken Squat Snatches, 205/145
2. For Time:
2K Row
30 Burpee Box Jumps, 24/20
30 1-arm DB Snatch, 100/70
3. L-Sit
Accumulate 2 minutes
2014 MASTERS QUALIFIERS
Rest Day.
Congrats to all of our Masters Athletes.
2015 OPEN ATHLETES
Rest Day.
Congrats to all of our Masters Athletes.
2015 OPEN ATHLETES
1. 2k Row
2. L-Sit
Accumulate 2 minutes
2. L-Sit
Accumulate 2 minutes
Sunday, April 20, 2014
Monday 4.21.14
Becca Voigt
2014 REGIONAL & GAMES ATHLETES
1. For Time
1 Mile Run
10 Rounds of:
10 Pull ups
20 Push ups
30 Squats
1 mile Run
All with a 20# vest
2014 MASTERS QUALIFIERS
1. "100/100"
For Time:
100 Pull ups
100 Wall Balls
reps, weights, and target height vary depending on age group.
2015 OPEN ATHLETES
1 Mile Run
10 Rounds of:
10 Pull ups
20 Push ups
30 Squats
1 mile Run
All with a 20# vest
2014 MASTERS QUALIFIERS
1. "100/100"
For Time:
100 Pull ups
100 Wall Balls
reps, weights, and target height vary depending on age group.
2015 OPEN ATHLETES
"Murph"
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile
Optional 20# weight vest. Break up the gymnastics movements as desired.
Saturday, April 19, 2014
Sunday 4.20.14
Stand by for some updates on next year's
Kill Cliff East Coast Championships.
We have some exciting stuff on the way.
2014 REGIONAL & GAMES ATHLETES
Rest Day - HAPPY EASTER!
2014 MASTERS QUALIFIERS
1. 1 RM Clean and Jerk
2. "Amanda"
Details depend on age groups.
2015 OPEN ATHLETES
2014 MASTERS QUALIFIERS
1. 1 RM Clean and Jerk
2. "Amanda"
Details depend on age groups.
2015 OPEN ATHLETES
Rest Day - HAPPY EASTER!
Friday, April 18, 2014
Saturday 4.19.14
Austin Malleolo and James Hobart
2014 REGIONAL & GAMES ATHLETES
1. Track Session
"Tosh Sprints"
3 Rounds for time of:
200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.
2. AMRAP 15:
Up Ladder, 1.2.3.4...reps of each
Thrusters, 155/105
L-Pull ups
3. 3RFT:
8 Strict HSPU
8 DB Squat Snatch, 70/50 - (4/side)
2014 MASTERS
"Event 3"
3 RFT:
50 Cal Row
15 HSPU
50 Double Unders
2015 OPEN ATHLETES
"Tosh Sprints"
3 Rounds for time of:
200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.
2. AMRAP 15:
Up Ladder, 1.2.3.4...reps of each
Thrusters, 155/105
L-Pull ups
3. 3RFT:
8 Strict HSPU
8 DB Squat Snatch, 70/50 - (4/side)
2014 MASTERS
"Event 3"
3 RFT:
50 Cal Row
15 HSPU
50 Double Unders
2015 OPEN ATHLETES
"Tosh Sprints"
3 Rounds for time of:
200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.
3 Rounds for time of:
200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.
Thursday, April 17, 2014
Friday 4.18.14
Elizabeth Akinwale.
2014 REGIONAL & GAMES ATHLETES
1. Clean and Jerk
1 Clean and Jerk, EMOMx9
Min 1-2-3 at 85%
Min 4-5-6 at 90%
Min 7-8-9 at 95%
2. Front Squat
4x4 across
3. Amanda
9-7-5
Muscle ups
Squat Snatches, 135/95
2014 MASTERS & 2015 OPEN ATHLETES
1 Clean and Jerk, EMOMx9
Min 1-2-3 at 85%
Min 4-5-6 at 90%
Min 7-8-9 at 95%
2. Front Squat
4x4 across
3. Amanda
9-7-5
Muscle ups
Squat Snatches, 135/95
2014 MASTERS & 2015 OPEN ATHLETES
1. Clean and Jerk
EMOMx9
Min 1-2-3 at 85%
Min 4-5-6 at 90%
Min 7-8-9 at 95%
2. Front Squat
4x4 across
3. Amanda
9-7-5
Muscle ups
EMOMx9
Min 1-2-3 at 85%
Min 4-5-6 at 90%
Min 7-8-9 at 95%
2. Front Squat
4x4 across
3. Amanda
9-7-5
Muscle ups
Squat Snatches, 135/95
Wednesday, April 16, 2014
Thursday 4.17.14
Jessa Lemoine, Sheila Barden, Katrin Davidsdottir, Kaleena Ladeairous, Becca Voigt,
Stacey Kroon, Tracy O'Donnell, Rachel Martinez, Michelle Letendre
Recovery Day.
Congrats to everyone that qualified for Regionals this year!
I am very proud of the community we have built on this site over the last 2 years and the 200-ish(!!!) athletes that will be moving on to the next round.
I am honored that so many great athletes and people have come to this site.
As a thank you, I would like to send EVERYONE that qualified for Regionals a free
Regionals "Built By Bergeron" CompTrain shirt.
(In the next few weeks we will be rebranding Competitorswod.com as CompetitorsTraining.com)
These shirt will not be for sale - the are just for the athletes that qualified.
I hope you guys represent the CompTrain by wearing these shirts at Regionals.
I am hoping the new CompTrain Site will have a place that anyone can buy a shirt.
If you follow this site, qualified for regionals, and would like a shirt, please email Ali@Crossfitnewengland.com
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