tag:blogger.com,1999:blog-8242738507327187792024-03-12T17:34:29.973-07:00CompetitorsWODUnknownnoreply@blogger.comBlogger749125tag:blogger.com,1999:blog-824273850732718779.post-35909669568664152532014-05-08T18:00:00.000-07:002014-05-08T18:01:41.589-07:00We've Moved...<h2 style="text-align: center;">
Come on over and jump aboard the CompTrain </h2>
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<h2 style="text-align: center;">
<a href="http://www.competitorstraining.com/" target="_blank"> www.CompetitorsTraining.com</a></h2>
Unknownnoreply@blogger.com7tag:blogger.com,1999:blog-824273850732718779.post-414959274722107672014-05-07T11:02:00.003-07:002014-05-08T10:01:47.001-07:00Thursday 5.8.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfe0cwdybTnFtboglMdprwjECuGBCJI0HX-TOxNbRgRf7qY-HLFWx4Lk9W6vl-Il0_aX1R5ux3TbnEmRLJciGo8WJofWw162YrezeHMRsU2yQMcWJjOZmdyQ2LS1oGmp33LDOCRnsKx7GE/s1600/bushbar.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfe0cwdybTnFtboglMdprwjECuGBCJI0HX-TOxNbRgRf7qY-HLFWx4Lk9W6vl-Il0_aX1R5ux3TbnEmRLJciGo8WJofWw162YrezeHMRsU2yQMcWJjOZmdyQ2LS1oGmp33LDOCRnsKx7GE/s1600/bushbar.jpg" height="640" width="426" /></a></div>
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<i>Bushey.</i></div>
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<i><br /></i></div>
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<b>Recovery Day.</b></div>
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<b><br /></b></div>
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<b>The new CompTrain site is live!</b></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFTk8VSzSvwGgHMutQiRQt6OBxO4WNU901QI8g1BKClZcTh5kJnB8byakYkbDjXSOQOcO6xUy2DnYCCOugjswOB14GCXJ4e2ypGCGGRPmIAMFsSesa2vyYlBD8E05w1xuAkEprKuxkUTHV/s1600/logo_350.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFTk8VSzSvwGgHMutQiRQt6OBxO4WNU901QI8g1BKClZcTh5kJnB8byakYkbDjXSOQOcO6xUy2DnYCCOugjswOB14GCXJ4e2ypGCGGRPmIAMFsSesa2vyYlBD8E05w1xuAkEprKuxkUTHV/s1600/logo_350.png" height="88" width="400" /></a></div>
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<h4 style="text-align: center;">
Check it out at<br /><a href="http://competitorstraining.com/">CompetitorsTraining.com</a></h4>
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Starting tomorrow, Friday May 9th, all blog posts and training will be updated on the new site. </div>
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Unknownnoreply@blogger.com14tag:blogger.com,1999:blog-824273850732718779.post-24640830177331876142014-05-06T18:48:00.002-07:002014-05-06T18:48:21.284-07:00Wednesday 5.7.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0YXlnsDiM9V5l6vkekrL3XJVLlPeJJbPsyDjjlYKDa9z7UEBOYYjsoH1uQ15sQJDxl6uI92U7SHZ05GR5J8s1x8jN4HW5DKN4FUjllLniieONz3DQnwjR_mtbN9o8sejUy6FLnM_nfAe1/s1600/1610057_307323962750472_4770298163600284741_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0YXlnsDiM9V5l6vkekrL3XJVLlPeJJbPsyDjjlYKDa9z7UEBOYYjsoH1uQ15sQJDxl6uI92U7SHZ05GR5J8s1x8jN4HW5DKN4FUjllLniieONz3DQnwjR_mtbN9o8sejUy6FLnM_nfAe1/s1600/1610057_307323962750472_4770298163600284741_n.jpg" height="640" width="426" /></a></div>
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<i>CFNE TEAM A athlete, Geoff Leard.</i></div>
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<br />
<div>
<u>REGIONAL WEEK 1</u><br />
<b>1. 2RFT:</b><br />
25 Pull ups<br />
5 OHS, 205/135<br />
<i>rest 3 minutes</i><br />
<i><br /></i><b>2. EMOMx30</b><br />
Min 1: 10 Cal Row<br />
Min 2: 10 BJ Overs, 24/18 <br />
Min 3: 10 Deads, 185/135<br />
Min 4: 10 Wall Balls, 20/14<br />
Min 5: 10 Ring Dips<br />
Min 6: Rest<br />
<br />
<u><br /></u><u>REGIONAL WEEKS 2, 3 & 4</u></div>
<div>
<b>1. Hang Power Cleans</b><br />
EMOMx5: 6 reps at 185/135<br />
<br />
<b>2. Front Squats</b><br />
4x6 across<br />
<br />
<b>3. 10 RFT:</b><br />
18 Cal Row<br />
6 Strict HSPU<br />
<br />
<b>4. 5 RFT:</b><br />
200m Run<br />
40 Double unders<br />
10 KBS, 70/53<br />
<br />
<br />
<div>
<u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>1. Front Squat</b><br />
3x1<br />
<br />
<b>2. Push Press</b><br />
3x1<br />
<br />
<b>3. Thruster</b><br />
3x1<br />
<br />
<b>4. 5 RFT:</b><br />
200m Run<br />
40 Double unders<br />
10 KBS, 70/53</div>
</div>
</div>
Unknownnoreply@blogger.com61tag:blogger.com,1999:blog-824273850732718779.post-46339613693001627902014-05-05T18:32:00.002-07:002014-05-05T18:32:37.566-07:00Tuesday 5.6.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivTvRyoV4ZF_e8cQr3f7BpyWY2aZyqu-iyi1eJ9N970_-nfaScxxBY1A1r2a666yPT53FoSXAruf6EHT8QnEYspHQEFyo8AdGooAPTgPdlSzYbEZXGdSwXWuDnxHR3128ngmEsTnLJPF3V/s1600/10012756_306813976134804_8678751672993099186_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivTvRyoV4ZF_e8cQr3f7BpyWY2aZyqu-iyi1eJ9N970_-nfaScxxBY1A1r2a666yPT53FoSXAruf6EHT8QnEYspHQEFyo8AdGooAPTgPdlSzYbEZXGdSwXWuDnxHR3128ngmEsTnLJPF3V/s1600/10012756_306813976134804_8678751672993099186_o.jpg" height="640" width="426" /></a></div>
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<i>Spealler.</i></div>
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<div>
<u>REGIONAL WEEK 1</u><br />
<b>1. Snatch</b><br />
Practice hitting 1 Hang Squat Snatch every 2 minutes - <i>use this session to figure out your weights for the Regional Event.</i><br />
<i><br /></i>
<b>2. EMOMx15</b><br />
Min 1: 6 Pistols + 2 Muscle ups<br />
Min 2: 3 Hang Power Cleans + 3 Front Squats,<br />
Min 3: 3 Bar Facing Burpees + 3 Strict HSPU<br />
<br />
<b>3. Row</b><br />
1K Row<br />
<u><br /></u>
<u>REGIONAL WEEKS 2, 3 & 4</u></div>
<div>
<b>1. Snatch</b><br />
Practice hitting 1 Hang Squat Snatch every 2 minutes - <i>use this session to figure out your weights for the Regional Event.</i><br />
<i><br /></i>
<b>2. Handstand Walk</b><br />
6 x 50' unbroken<br />
<br />
<b>3. 5 RFT:</b><br />
20 Pistols<br />
2 Legless Rope Climbs<br />
<br />
<b>4. 3 RFT:</b><br />
8 Muscle ups<br />
30 Wall Balls, 20/14<b> </b><br />
<br />
<br />
<div>
<u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>1. 21-15-9:</b><br />
Dead Lifts, 225/155<br />
400m Run<br />
<br />
<b>2. Snatch</b><br />
A. work up to a heavy Muscle Snatch<br />
B. work up to a heavy Snatch Balance<br />
C. work up to a heavy Snatch<br />
<br />
<b>3. Clean Complex</b><br />
work up to a heavy set of:<br />
Power Clean + Hang Squat Clean (above knees) + Low Hang Squat Clean (below knees)</div>
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Unknownnoreply@blogger.com87tag:blogger.com,1999:blog-824273850732718779.post-55039110168412251492014-05-04T15:40:00.001-07:002014-05-05T15:08:18.992-07:00Monday 5.5.14<div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBH-RaedB5I8UUpbcTIIXDD-S7lOASb4Ug33t3P8H4L2bULHoi3ECeQKaIuCcp_K8qEDsGwG7tmvpy104GXpcL_YmN7rUDn50Y3xO-OC92UMZ225GnL7nPbhMry83F-4QD4UnIAwCh6qdG/s1600/maya3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBH-RaedB5I8UUpbcTIIXDD-S7lOASb4Ug33t3P8H4L2bULHoi3ECeQKaIuCcp_K8qEDsGwG7tmvpy104GXpcL_YmN7rUDn50Y3xO-OC92UMZ225GnL7nPbhMry83F-4QD4UnIAwCh6qdG/s1600/maya3.jpg" height="400" width="375" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>Happy 14th Birthday Maya!!</i></div>
<u><br /></u>
<u>2014 REGIONAL & GAMES ATHLETES</u></div>
<div>
<b>Active Recovery</b><br />
<br />
<br />
<div>
<u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>1. "Filthy 50"</b><br />
50 reps for time of:<br />
Box Jumps, 24,20<br />
Jumping Pull ups<br />
KBS, 35/25<br />
Walking Lunge Steps<br />
Knee to Elbow<br />
Push Press, 45/35<br />
Back Ext.<br />
Wall Balls, 20/14<br />
Burpees<br />
Double Unders<br />
<br />
<b>2. C2B Progression</b><br />
EMOMx6: 7 unbroken C2B</div>
</div>
</div>
Unknownnoreply@blogger.com95tag:blogger.com,1999:blog-824273850732718779.post-46510857435507936132014-05-03T18:17:00.000-07:002014-05-03T18:32:29.489-07:00Sunday 5.4.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs3kn8fXxeDNFB5KL850C2IusvJV2Zp3k4T_V4PXFV61kIfnNt0w4vPF0qHVpx_iQQHXeerQ-JDn1osit_oTNveD3GEHgFuAbY-8R7yl3rlOVKP1tAqkfuas5C4fYDqa4m-LntpZR6Xg5N/s1600/10314754_306986869450848_4535363415002341318_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhs3kn8fXxeDNFB5KL850C2IusvJV2Zp3k4T_V4PXFV61kIfnNt0w4vPF0qHVpx_iQQHXeerQ-JDn1osit_oTNveD3GEHgFuAbY-8R7yl3rlOVKP1tAqkfuas5C4fYDqa4m-LntpZR6Xg5N/s1600/10314754_306986869450848_4535363415002341318_n.jpg" height="640" width="426" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>Michele Letendre</i></div>
<br />
<div>
<u>2014 REGIONAL & GAMES ATHLETES</u></div>
<div>
<b>1. Snatch</b><br />
5x1 Hang Squat Snatch at 90%<br />
<br />
<b>2. Handstand Walk</b><br />
6x50' - rest 1 minute between sets<br />
<br />
<b>3. 5RFT:</b><br />
15 Front Squats, 175/125<br />
12 Strict HSPU<br />
9 Hang Power Cleans, 175/125<br />
6 Muscle ups<br />
<br />
<div>
<u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>Rest Day</b></div>
</div>
</div>
Unknownnoreply@blogger.com13tag:blogger.com,1999:blog-824273850732718779.post-20263401685921476352014-05-02T18:37:00.000-07:002014-05-02T18:37:15.024-07:00Saturday 5.3.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioT3Hy7HODZA78mVUpH4spXrbXZMH_3Xg0JnxXfS-OwqzO1tRMVLhh1tmEkeYBQOjfzPUDhq8TCHsj9yNyhWUWplgpPQqoYSZ2eoLyEY01ZtH0sc4HA5nz3NW03rvt4CkFuH0_iw5wv9pf/s1600/photo+(6).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioT3Hy7HODZA78mVUpH4spXrbXZMH_3Xg0JnxXfS-OwqzO1tRMVLhh1tmEkeYBQOjfzPUDhq8TCHsj9yNyhWUWplgpPQqoYSZ2eoLyEY01ZtH0sc4HA5nz3NW03rvt4CkFuH0_iw5wv9pf/s1600/photo+(6).JPG" height="300" width="400" /></a></div>
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<i>Michele Letendre and Chris Spealler going </i></div>
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<i>through the Regional Chipper at CFNE.</i></div>
<div class="separator" style="clear: both; text-align: center;">
<i><br /></i></div>
<div>
<u>2014 REGIONAL & GAMES ATHLETES</u></div>
<div>
<b>1. Regional Chipper</b><br />
50 Calorie Row<br />
50 Box Jump Overs, 24/18<br />
50 Deads, 180/120<br />
50 Wall Balls, 20/14<br />
50 Ring Dips<br />
50 Wall Balls<br />
50 Deads, 180/120<br />
50 Box Jumps, 24/18<br />
50 Calorie Row<br />
<br />
<b>2. For time:</b><br />
64 Pull ups<br />
8 OHS, 205/135<br />
<br />
<br />
<div>
<u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>AMRAP 20:</b><br />
30 Overhead Plate Lunges, 45/25<br />
25 Deads, 185/135<br />
20 TTB<br />
200m Run</div>
</div>
</div>
Unknownnoreply@blogger.com34tag:blogger.com,1999:blog-824273850732718779.post-69224020284378204962014-05-01T18:16:00.003-07:002014-05-02T17:51:51.537-07:00Friday 5.2.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXl_Vxww1pUKKw1Q9G9OPfuZbvCFA0sRPAuX_XsD93R7hCZCANHU7K27lHgfF1zXoZrheC4Qo0vyvUF-iKXnSwq5XgZPUiARIhER6MQdGxYWXrz0IWriWl4IhLR-hghbuk_IC2FuWnr5wk/s1600/1513815_10100271638576092_7119468307788977282_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXl_Vxww1pUKKw1Q9G9OPfuZbvCFA0sRPAuX_XsD93R7hCZCANHU7K27lHgfF1zXoZrheC4Qo0vyvUF-iKXnSwq5XgZPUiARIhER6MQdGxYWXrz0IWriWl4IhLR-hghbuk_IC2FuWnr5wk/s1600/1513815_10100271638576092_7119468307788977282_n.jpg" height="300" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>Working with Meg Fox on her Dead Lift technique </i></div>
<div class="separator" style="clear: both; text-align: center;">
<i>during a video shoot for Kill Cliff.</i></div>
<br />
<div>
<u>2014 REGIONAL & GAMES ATHLETES</u></div>
<div>
<b>1. 21-15-9-6-3</b><br />
Strict HSPU<br />
Front Squats, 195/125<br />
Bar Facing Burpees<br />
<br />
<b>2. 10 RFT:</b><br />
200' Run<br />
1 Legless Rope Climb<br />
<br />
<br />
<div>
<u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>1. 3RFT:</b><br />
400m Run<br />
10 Front Squats, 185/135<br />
50 Double unders<br />
<b><br /></b>
<b>2. Clean and Jerk</b><br />
EMOMx10: Power Clean + Hang Squat Clean + Push Jerk + Split Jerk<br />
<br />
<b>3. C2B Progression</b><br />
EMOMx7: 6 unbroken C2B</div>
</div>
</div>
Unknownnoreply@blogger.com92tag:blogger.com,1999:blog-824273850732718779.post-21307844919091204562014-04-30T11:50:00.002-07:002014-04-30T11:51:02.377-07:00Thursday 5.1.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYcPdI3Unt-7MAjo6so823lsh0ZSA4zyEa193YYBxdKGXj_yxqBmNnR3cAPPoTbF-cc2sa5mUoF4DO16ybn59gXi-5prkEnX6_mtK22RnS4c4PFdBy_ZSr-DcKXtRpBEC_XgVPRglHWEDU/s1600/10247367_305844146231787_1657775201865341133_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYcPdI3Unt-7MAjo6so823lsh0ZSA4zyEa193YYBxdKGXj_yxqBmNnR3cAPPoTbF-cc2sa5mUoF4DO16ybn59gXi-5prkEnX6_mtK22RnS4c4PFdBy_ZSr-DcKXtRpBEC_XgVPRglHWEDU/s1600/10247367_305844146231787_1657775201865341133_n.jpg" height="640" width="426" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>Katrin Davidsdottir and Ally Bushey.</i></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: left;">
<b>Recovery Day.</b></div>
Unknownnoreply@blogger.com16tag:blogger.com,1999:blog-824273850732718779.post-77596942237205741232014-04-29T17:47:00.001-07:002014-04-29T18:51:33.245-07:00Wednesday 4.30.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEk4hpezr57iE8J7r9hzA_8N9RPPOCgF80J4R8TAg2rRSTU2v7wJdLsmj5SODyXyscj7KNVAygByMU5_OvigMKng_Cq-Uit74jySGcKLiaxZGty6WMuyyVRcCynl43HW-zztjoQ6ZmnBct/s1600/10295155_305043196311882_8822561161704367281_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEk4hpezr57iE8J7r9hzA_8N9RPPOCgF80J4R8TAg2rRSTU2v7wJdLsmj5SODyXyscj7KNVAygByMU5_OvigMKng_Cq-Uit74jySGcKLiaxZGty6WMuyyVRcCynl43HW-zztjoQ6ZmnBct/s1600/10295155_305043196311882_8822561161704367281_o.jpg" height="266" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>My favorite quote, from Aristotle.</i></div>
<br />
<div>
<u>2014 REGIONAL & GAMES ATHLETES</u></div>
<div>
<b>1. Snatch</b><br />
1RM Hang Squat Snatch -<i> 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. </i><br />
<br />
<i>Rest 2 minutes</i><br />
<i><br /></i>
<b>2. Max Handstand Walk</b><br />
unbroken.<br />
<br />
<i>Rest 1 hour</i><br />
<i><br /></i>
<b>3. Nasty Girls V2</b><br />
3 RFT:<br />
50 alternating Pistols<br />
7 Muscle ups<br />
10 Hang Power Cleans, 175/115<br />
<br />
<div>
<u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>1. Dead Lift</b><br />
1RM<br />
<br />
<b>2. EMOMx12</b><br />
Odd: 5 Dead Lifts <i> - you choose the weight</i><br />
Even: 5 Weighted Pull ups - <i>you choose the weight</i><br />
<br />
<b>3. Row</b><br />
10x250m, :30 rest</div>
</div>
</div>
Unknownnoreply@blogger.com103tag:blogger.com,1999:blog-824273850732718779.post-68711158354141474832014-04-28T09:12:00.001-07:002014-04-28T13:14:47.483-07:00Tuesday 4.29.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjspfKt8_XkERk67e_PEK8xTk68bNx-5OkiC1cYyV_Nd0AwXPs_7g3477e1OT9akaq2G_ic6l37QUD_7g_rc4D3jcDXJsJ6lv-IXhJ6mDAWrn1gpGZUB06lbCCGvb2UvzoTK6FA2VCX0BZv/s1600/10155477_304825316333670_2640647051926349184_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjspfKt8_XkERk67e_PEK8xTk68bNx-5OkiC1cYyV_Nd0AwXPs_7g3477e1OT9akaq2G_ic6l37QUD_7g_rc4D3jcDXJsJ6lv-IXhJ6mDAWrn1gpGZUB06lbCCGvb2UvzoTK6FA2VCX0BZv/s1600/10155477_304825316333670_2640647051926349184_n.jpg" height="640" width="426" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>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.</i></div>
<div class="separator" style="clear: both; text-align: center;">
<i><br /></i></div>
<div class="separator" style="clear: both; text-align: center;">
<i><br /></i></div>
<div class="separator" style="clear: both; text-align: center;">
<i><b>NOTE TO MASTERS ATHLETES - </b>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".</i></div>
<div class="separator" style="clear: both; text-align: center;">
<i><br /></i></div>
<div>
<u>2014 REGIONAL & GAMES ATHLETES</u></div>
<div>
<b>1. Snatch Complex</b><br />
work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch<br />
<i><br /></i>
<b>2. Jerk</b><br />
work up to a 3 rep max jerk -<i> must be cleaned from the ground, no racks.</i><br />
<br />
<b>3. Front Squat</b><br />
1 RM<br />
<br />
<b>4. Gymnastics Benchmark</b><br />
max unbroken C2B Pull ups<br />
<i>Goal: Guys 40+, Girls 30+</i><br />
<i>If you are under the goal number, complete an additional 40/30 reps.</i><br />
<br />
<b>5. AMRAP 10:</b><br />
up ladder of 5-10-15-20-25-30... Wall Balls 30/20 - as high as possible.<br />
5 Hang Power Clean, 185/135 between every set of wall balls.<br />
<br />
<div>
<u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>1. </b><b>AMRAP 10:</b><br />
up ladder of 5-10-15-20-25-30... Wall Balls 30/20 - as high as possible.<br />
5 Hang Power Clean, 165/115 between every set of wall balls.<br />
<br />
<b>2. Snatch Complex</b><br />
work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch<br />
<i><br /></i><b>3. </b><b>Jerk</b><br />
work up to a 3 rep max jerk -<i> must be cleaned from the ground, no racks.</i></div>
</div>
</div>
Unknownnoreply@blogger.com98tag:blogger.com,1999:blog-824273850732718779.post-73366514076674246382014-04-28T03:15:00.000-07:002014-04-28T03:16:17.576-07:00Monday 4.28.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUEiPlnAf06BaSzTNk6QfpiYSwO4adHDJLjqFx8kDRdOUajLzESBQ1Sf1CRsJb9WNhsExpzkzQqFCKiBoKaXEDiWBXBYmiWgCpUJrymndhQxAaoOaUi_2-JjbDC6XR4u5XGcd_E50Y7GNA/s1600/10317794_305146436301558_1664741448221349455_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUEiPlnAf06BaSzTNk6QfpiYSwO4adHDJLjqFx8kDRdOUajLzESBQ1Sf1CRsJb9WNhsExpzkzQqFCKiBoKaXEDiWBXBYmiWgCpUJrymndhQxAaoOaUi_2-JjbDC6XR4u5XGcd_E50Y7GNA/s1600/10317794_305146436301558_1664741448221349455_o.jpg" height="266" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>Saturday's track session with the CFNE Team and friends.</i></div>
<br />
<div>
<u>2014 REGIONAL & GAMES ATHLETES</u></div>
<div>
<b>Recovery Day</b><br />
<i><br /></i>
<br />
<div>
<u><br /></u><u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>1. "Surfer on Acid"</b><br />
3 RFT:<br />
400m Run<br />
21 Burpees<br />
<br />
<b>2. Clean and Jerks</b><br />
Power Clean + 2 Front Squats + Jerk<br />
<br />
<b>3. C2B Progression</b><br />
EMOMx7: 5 unbroken C2B</div>
</div>
</div>
Unknownnoreply@blogger.com58tag:blogger.com,1999:blog-824273850732718779.post-34719790832844276522014-04-26T18:30:00.002-07:002014-04-26T18:30:42.064-07:00Sunday 4.27.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkVN9gWE94f0Vv-nP13c76IpwmFvwimRgH9JuJnMzfXGQDXC6JXe8UdcCPT51M2Chn6z1tmW136hmlGBGy435IYvbrUp2s_LgWM-SDOxaGAZYlwSbpXHcxL6R4RjbtPztA8m0JT5mrIAlU/s1600/Danny+Bostwick.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkVN9gWE94f0Vv-nP13c76IpwmFvwimRgH9JuJnMzfXGQDXC6JXe8UdcCPT51M2Chn6z1tmW136hmlGBGy435IYvbrUp2s_LgWM-SDOxaGAZYlwSbpXHcxL6R4RjbtPztA8m0JT5mrIAlU/s1600/Danny+Bostwick.JPG" height="400" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>Danny Bostwick.</i></div>
<div>
<u>2014 REGIONAL & GAMES ATHLETES</u></div>
<div>
<b>1. Back Squats</b><br />
3x3, across<br />
<br />
<b>2. 3 RFT:</b><br />
50 Pistols (alternating 25/side)<br />
7 Burpee Bar Muscle ups<br />
10 Hang Power Snatches, 135/95<br />
<br />
<div>
<u><br /></u><u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>Rest Day</b><br />
<i>Open athletes will be returning to the Sunday/Thursday rest days.</i></div>
</div>
</div>
<div class="separator" style="clear: both; text-align: center;">
<i><br /></i></div>
<br />Unknownnoreply@blogger.com24tag:blogger.com,1999:blog-824273850732718779.post-86404340455640128042014-04-25T18:26:00.002-07:002014-04-25T18:26:48.113-07:00Saturday 4.26.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn8DTKcwxwBHc2hyphenhyphenDCB-WPzzbxf262oho7KuY8VaJYVUBMYDPOmY1bIw7h2xjMukOWMJGM4yggE4RIwFeiQKYPYNNIaxfGJylObzGYAIC3G1Vpbtp0xU8Wht53tLK7JWUm1LMaZAlDj2FE/s1600/1982055_294327607383441_613567266_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhn8DTKcwxwBHc2hyphenhyphenDCB-WPzzbxf262oho7KuY8VaJYVUBMYDPOmY1bIw7h2xjMukOWMJGM4yggE4RIwFeiQKYPYNNIaxfGJylObzGYAIC3G1Vpbtp0xU8Wht53tLK7JWUm1LMaZAlDj2FE/s1600/1982055_294327607383441_613567266_n.jpg" height="640" width="426" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>Meg Fox.</i></div>
<div>
<u>2014 REGIONAL & GAMES ATHLETES</u></div>
<div>
<b>1. Track Session</b><br />
300 yard Shuttle Sprint for time.<br />
<i>Rest 5 minutes</i><br />
300 yard Shuttle Sprint for time.<br />
<i>The 300 shuttle is 6 x 25 yards out and back. </i><br />
<i><br /></i>
<i>Take the average of the two times. </i><br />
<i>Elite times:</i><br />
<i>Men: :56</i><br />
<i>Women: 1:02</i><br />
<br />
<b>2. Barbell</b><br />
A. 5-4-3-2-1 unbroken Clean and Jerks for time, 225/155<br />
B. 3x8 unbroken Hang Power Snatch for time, 135/95<br />
<br />
<b>3. Gymnastics</b><br />
All for time:<br />
2 RFT:<br />
2 Strict Deficit HSPU<br />
2 Rope Climbs<br />
<i>Rest 1 minute</i><br />
2 RFT:<br />
4 Kipping Deficit HSPU<br />
2 Rope Climbs<br />
<i>rest 1 minute</i><br />
2 RFT:<br />
8 Strict HSPU<br />
2 Rope Climbs<br />
<i>Rest 1 minute</i><br />
2 RFT:<br />
16 Kipping HSPU<br />
2 Rope Climbs<br />
<i><br /></i>
<br />
<div>
<u><br /></u><u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>"Manion"</b><br />
7 RFT:<br />
400m Run<br />
29 Back Squats, 135/95 - <i>taken from the ground, no racks.</i></div>
</div>
</div>
<br />Unknownnoreply@blogger.com49tag:blogger.com,1999:blog-824273850732718779.post-59464742486400747172014-04-24T11:43:00.002-07:002014-04-25T09:51:54.125-07:00Friday 4.25.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwZ1JBqFkFUR7cbsKvc3rcetoEIPr04ML-GQWjnbyzonu7TEX9EK0Nmyd7mASrc_390-dFJdatA0sBalBax9vOZ1wKFdfPq_donIMK3fPdjZ-kJk6901Cp1kN2ljtsil8eDzbhTEMA_rvU/s1600/dreamdeads.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwZ1JBqFkFUR7cbsKvc3rcetoEIPr04ML-GQWjnbyzonu7TEX9EK0Nmyd7mASrc_390-dFJdatA0sBalBax9vOZ1wKFdfPq_donIMK3fPdjZ-kJk6901Cp1kN2ljtsil8eDzbhTEMA_rvU/s1600/dreamdeads.jpg" height="242" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>Froning and Tovar synchronized Deads.</i></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div>
<u>2014 REGIONAL & GAMES ATHLETES</u></div>
<div>
<b>1. Front Squats</b><br />
7x5, across<br />
<br />
<b>2. AMRAP 7:</b><br />
5 Deads, 315/225<br />
10 Lateral Barbell Burpees<br />
<i><br /></i><b>3. AMRAP 12</b><br />
20 second max effort prowler push - <i>you choose load and distance</i><br />
40 Double unders<br />
:30 Rest<br />
<br />
<b>4. Partner Accessor Work</b><br />
One athlete works while the other rests<br />
2 Rounds each of:<br />
20 Romanian Deads, 185/135<i> - with minimal knee bend descend to below knees, no lower.</i><br />
20 Partial Deads, 185/135 - <i>pull from the floor to above the knees, no higher.</i><br />
20 Deads, 185/135<br />
20 Sumo Deads, 185/135<br />
<i>Rest 90 seconds between rounds.</i><br />
<br />
<div>
<u><br /></u><u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>1. AMRAP 7:</b><br />
5 Deads, 275/185<br />
10 Lateral Barbell Burpees<br />
<br />
<b>2. </b><b>AMRAP 12</b><br />
20 second max effort prowler push - <i>you choose load and distance</i><br />
40 Double unders<br />
:30 Rest</div>
</div>
</div>
Unknownnoreply@blogger.com74tag:blogger.com,1999:blog-824273850732718779.post-52460199234475862772014-04-23T14:50:00.004-07:002014-04-24T07:13:00.138-07:00Announcing 2015 KCECC<h2 style="clear: both; text-align: center;">
2014 Kill Cliff East Coast Championships</h2>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7Vhx89t7Iih8_eoaIvPP1b2pt3Q1H-OAOEK1hiTzDsNSznSOtqZDwCnDJUeUuUAlF1XtRUejVoisX2-Y6BYk9vKZ6kWxJvkouPDbR4c0lUYUvMDtXh7muznQg7TpKVyHXOFxK33FeIQLf/s1600/dreampic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7Vhx89t7Iih8_eoaIvPP1b2pt3Q1H-OAOEK1hiTzDsNSznSOtqZDwCnDJUeUuUAlF1XtRUejVoisX2-Y6BYk9vKZ6kWxJvkouPDbR4c0lUYUvMDtXh7muznQg7TpKVyHXOFxK33FeIQLf/s1600/dreampic.jpg" height="266" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Stacie Tovar, Elizabeth Akinwale, Rich Froning and Chris Spealler.</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBdBMWdDxqzR5R9s3_EE6pVdzmfPtAz1sjG-thRFdXzPSQgLVp3CbA0oTxdQw24HXBygdYO5VkQ59eJzik9t0_pYKMqeybi4LDFPNlcOKVflEs83yG6dJ02_8HKtooX_tjflMkPVUOg1GX/s1600/hacks.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBdBMWdDxqzR5R9s3_EE6pVdzmfPtAz1sjG-thRFdXzPSQgLVp3CbA0oTxdQw24HXBygdYO5VkQ59eJzik9t0_pYKMqeybi4LDFPNlcOKVflEs83yG6dJ02_8HKtooX_tjflMkPVUOg1GX/s1600/hacks.jpg" height="266" width="400" /></a></div>
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Hack's Pack.</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfdT8yrI2E6v82ow1vxoACfSJoNd83w-8-0N7S_qIE_eYB1DFeqVDhHQtAYA4NLKrYtkYG0hgUhDG-SH-pSvxh70Ss5_jyEiV6Vc01gLXuBabgnILg-px6L_I6Y_spaidlPfD8viucwjk_/s1600/atheltes4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhfdT8yrI2E6v82ow1vxoACfSJoNd83w-8-0N7S_qIE_eYB1DFeqVDhHQtAYA4NLKrYtkYG0hgUhDG-SH-pSvxh70Ss5_jyEiV6Vc01gLXuBabgnILg-px6L_I6Y_spaidlPfD8viucwjk_/s1600/atheltes4.jpg" height="400" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
The top team athletes. How many Games athletes can you name?</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtRCVFmkezGtH8L5JEPQsCfWp-nVE3kjkT0AR6JKGt9wa-Zdw2-q19gkb66-9ScgHRXpQg-CC3GCY25giU84evC6ES4QJQVEF9tF-j-w156T_QDsWDaeyZwqNtjipWYF_tscvr4kHl6m3j/s1600/austin+christy+maddy+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtRCVFmkezGtH8L5JEPQsCfWp-nVE3kjkT0AR6JKGt9wa-Zdw2-q19gkb66-9ScgHRXpQg-CC3GCY25giU84evC6ES4QJQVEF9tF-j-w156T_QDsWDaeyZwqNtjipWYF_tscvr4kHl6m3j/s1600/austin+christy+maddy+2.jpg" height="266" width="400" /></a></div>
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Team Irish and Pasty, Christy Phillips Adkins, Hobart, Malleolo, and Maddy Curley.</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7Y5Ld03R1Foz3br7az9uv7Say1OMe0Qkw_YeG6e9g77__YB9Aodj_BfhPFcQrzqvr8vTfe7pF-NB4TqlcUAQDzfC_gcjv6Z1aTRIDt37gvHEZjYu80edx-YpHasyXl9w-t4ZUdO-gncXe/s1600/dirtypose.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7Y5Ld03R1Foz3br7az9uv7Say1OMe0Qkw_YeG6e9g77__YB9Aodj_BfhPFcQrzqvr8vTfe7pF-NB4TqlcUAQDzfC_gcjv6Z1aTRIDt37gvHEZjYu80edx-YpHasyXl9w-t4ZUdO-gncXe/s1600/dirtypose.jpg" height="266" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Team Dirty South, Fortunato, Noah Olsen, Guido Trinidad, Emily Friedman.</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcnxh2ib_kgPuzq_cztKBijn_setN7W2o-3postBGTCeT2XnCQ5wkrCv4bXurLZo0_coPSaONicCiumOG20YvQottPLeBv3bCKK4ruiruDEoLseaawue6tb-m2DzsMThKbOorWoJEwi27k/s1600/DUrace.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcnxh2ib_kgPuzq_cztKBijn_setN7W2o-3postBGTCeT2XnCQ5wkrCv4bXurLZo0_coPSaONicCiumOG20YvQottPLeBv3bCKK4ruiruDEoLseaawue6tb-m2DzsMThKbOorWoJEwi27k/s1600/DUrace.jpg" height="266" width="400" /></a></div>
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Final WOD: Hackenbruck, Malleolo, Jordan Troyan, Tyminski, Spealler.</div>
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Adrian Conway and Brooke Ence.</div>
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The Champ and Spealler buddy carry.</div>
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Lindsey Valenzuela finishing the final wod.</div>
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Malleolo and Hobart clean the 245# barbell before the partner lunge.</div>
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Maya judging Froning and Spealler's synchronized bear complexes.</div>
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Michele Letendre and Simon Paquette.</div>
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Froning taking over the final team wod and securing the win.</div>
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Stacked heat: Hackenbruck, Spealler, Froning, Letendre, Curley, Hobart, Malleolo.</div>
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Spencer Hendel - 'Merica!</div>
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Spealler and Tyminski showing off some of the best MU's in the game.</div>
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<span style="text-align: center;">Becca Voigts' super fast rope climbs of the first event, "Ropes & Ladders".</span></div>
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The spider monkey lunging to first place.</div>
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Hackenbruck's strong, just missed the podium by 1 point.</div>
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White shorts.</div>
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Dan Tyminski's overhead squats.</div>
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Mat Fraser celebrating his win.</div>
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Emily Friedman (Dirty South) and Brooke Ence (Hack's Pack) celebrate their teams Podium.</div>
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Michele Letendre and Trevor James, winners of the Reebok True Grit Award.</div>
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All 12 lanes had a camera dedicated to their individual action.</div>
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Lots of great media at the event.</div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY29x8ISEIlxmjTEe58RIBYPijnnQpYCrqep2UKAl4xhTcJKtpVYqkNeiVf_1S6AopV_GYoi35rClsbR7c1Gkgqqum_84qhhI_yE15q6X9Gnuza9OhgxMtcBRLofzTneOaygE6qd_cqL4Y/s1600/KillCliff.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY29x8ISEIlxmjTEe58RIBYPijnnQpYCrqep2UKAl4xhTcJKtpVYqkNeiVf_1S6AopV_GYoi35rClsbR7c1Gkgqqum_84qhhI_yE15q6X9Gnuza9OhgxMtcBRLofzTneOaygE6qd_cqL4Y/s1600/KillCliff.jpg" height="223" width="400" /></a></div>
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Couldn't image a better company to partner with the ECC.</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipppjvZeYCzwfnrcYinnxQLBT3AFaQ17rwBf41sNlzCPJRBvFWdZVHs4pE4a9ryO_Cxlx1nQ0mUBs3bpbe-JGq3VHqDPMc-UI8zUOCjUcSZrWzBOopizsxOBtFdmE3dOhdxVUkIsCl0qvw/s1600/trophy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipppjvZeYCzwfnrcYinnxQLBT3AFaQ17rwBf41sNlzCPJRBvFWdZVHs4pE4a9ryO_Cxlx1nQ0mUBs3bpbe-JGq3VHqDPMc-UI8zUOCjUcSZrWzBOopizsxOBtFdmE3dOhdxVUkIsCl0qvw/s1600/trophy.jpg" height="266" width="400" /></a></div>
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Chris Irwin, President of Kill Cliff, and me at the podium presentation.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdecnwU2LWVs7IagXNcf1F7OImUxM0tYnUg-xn1jLu_aihshb6nqHgeq8_v81a5ocX4Fpb_za8oN-rQNktQ7Fiehl6M2DGVeDFG6Uv0fok6wY9lQHrJJD_3uD6HtBm8a0rIbTc3xDw7jhd/s1600/Richchampagne.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgdecnwU2LWVs7IagXNcf1F7OImUxM0tYnUg-xn1jLu_aihshb6nqHgeq8_v81a5ocX4Fpb_za8oN-rQNktQ7Fiehl6M2DGVeDFG6Uv0fok6wY9lQHrJJD_3uD6HtBm8a0rIbTc3xDw7jhd/s1600/Richchampagne.jpg" height="223" width="400" /></a></div>
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Froning giving me and Irwin a taste of the bubbly.</div>
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</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAbcv3S7Yxa-0HFMaVYy-KYy9LQt2c44httuSFgBuaPnV3GtuuIyvGt_VA3jFEMyfwsPDxeGnOy6IMjW-7tmQnewH1U7qre9qECWw6IX3F3zkMPCBz_xlPGCFJfOb-GJjECAGlPRXAMwdA/s1600/podiummale.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAbcv3S7Yxa-0HFMaVYy-KYy9LQt2c44httuSFgBuaPnV3GtuuIyvGt_VA3jFEMyfwsPDxeGnOy6IMjW-7tmQnewH1U7qre9qECWw6IX3F3zkMPCBz_xlPGCFJfOb-GJjECAGlPRXAMwdA/s1600/podiummale.jpg" height="400" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
Male Podium: Fraser, Malleolo, Spealler.</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSOasl6NaxuoIwxbXR4WGGOD84mXowCr_NTRjeOuzqNa61OiNGMH_95BJVYoOoo49w-SRoOitD3iUf-kE7eJczLgKimBqdLLgt1L_4vFn3Fg2tVUC9PNdUWl1fnfMYbOHkVnY3isOl6UQG/s1600/podumfemale.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSOasl6NaxuoIwxbXR4WGGOD84mXowCr_NTRjeOuzqNa61OiNGMH_95BJVYoOoo49w-SRoOitD3iUf-kE7eJczLgKimBqdLLgt1L_4vFn3Fg2tVUC9PNdUWl1fnfMYbOHkVnY3isOl6UQG/s1600/podumfemale.jpg" height="266" width="400" /></a></div>
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Female Podium: Fortunato, Valenzuela, Tovar.</div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpJie_pFfVMt6Fr2aXqODGbIRLDEdAW4Xs8w7gTLOnA_jQdccp79zN-mdyvh7d-kpcnJBR5Yfm8PLiaAdBxD5AOI29Q1dXvXRXJZqRkQzcYQmipm9Q0O0xstcfX0hiSNK_JXfVLykk6tsv/s1600/podiumteam.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpJie_pFfVMt6Fr2aXqODGbIRLDEdAW4Xs8w7gTLOnA_jQdccp79zN-mdyvh7d-kpcnJBR5Yfm8PLiaAdBxD5AOI29Q1dXvXRXJZqRkQzcYQmipm9Q0O0xstcfX0hiSNK_JXfVLykk6tsv/s1600/podiumteam.jpg" height="242" width="400" /></a></div>
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Team Podium: Dream Team, Dirty South, Hack's Pack.</div>
<div class="separator" style="clear: both; text-align: center;">
<i>Along with the Dream Team donating their winnings to the Ogar Fund, </i></div>
<div class="separator" style="clear: both; text-align: center;">
<i>we were able to raise over $10,000 for a friend.</i></div>
<br />
<h2 style="text-align: center;">
Announcing the 2015 Kill Cliff East Coast Championships</h2>
<div>
<b>WHEN </b></div>
<div>
Jan. 24 & 25, 2015</div>
<div>
<br /></div>
<div>
<b>WHERE</b></div>
<div>
Boston's World Trade Center</div>
<div>
<br /></div>
<div>
<b>WEBSITE:</b></div>
<div>
<a href="http://www.ecchampionships.com/">www.ECChampionships.com</a></div>
<div>
<b><br /></b></div>
<div>
<b>FORMAT </b> </div>
<div>
Saturday - Individual Competition</div>
<div>
Sunday - Team Competition (2 guys, 2 Girls)</div>
<div>
<br /></div>
<div>
<b>QUALIFICATION</b></div>
<div>
Individuals: Invited athletes or qualify through "ECC Online Qualifier"</div>
<div>
Teams: At least 2 team members must be "invited" or "qualified" athletes.</div>
<div>
<br /></div>
<div>
<b>ONLINE QUALIFIER</b></div>
<div>
Three Challenges over three weeks.</div>
<div>
November 3rd - November 20th.</div>
<div>
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. </div>
<div>
Registration opens September 15th and ends October 31st.</div>
<div>
$20 Registration.</div>
<div>
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2VDUOFHFjEG1ypaONy2Kq0x6W4NCzIUcWKmhdRbonmSK9Gipfpygsd8l3qid4qNG6at3VzQM3O8ESbUPOrJIS6UJWN0aawZ7N1e79jjMOQgD1KWwgBrz-MMr3nMCOkQhH5b8Th_8r7DM0/s1600/ECC_CD_1_400x300.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi2VDUOFHFjEG1ypaONy2Kq0x6W4NCzIUcWKmhdRbonmSK9Gipfpygsd8l3qid4qNG6at3VzQM3O8ESbUPOrJIS6UJWN0aawZ7N1e79jjMOQgD1KWwgBrz-MMr3nMCOkQhH5b8Th_8r7DM0/s1600/ECC_CD_1_400x300.jpg" height="300" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
Video of the 2014 ECC...</div>
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/RHszOrvT8T0" width="560"></iframe></div>
Unknownnoreply@blogger.com10tag:blogger.com,1999:blog-824273850732718779.post-36728675275635701652014-04-23T14:50:00.003-07:002014-04-23T14:50:27.329-07:00Thursday 4.24.14<div class="separator" style="clear: both; text-align: center;">
<b style="text-align: start;"></b></div>
<div class="separator" style="clear: both; margin: 0px; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6pGZTxnI-jAjP6fBoIR_1lA26imQWCzqngA5YQm7AaFFdTRwANmFxB3byTCsjiVj43wvlvwDv9_Ykd_hJxB6s9dO-KRr67vf5QJro17h0LFioUFq9PRLqe9thank7oUxNAdQDhu3h_Af-/s1600/tovar3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj6pGZTxnI-jAjP6fBoIR_1lA26imQWCzqngA5YQm7AaFFdTRwANmFxB3byTCsjiVj43wvlvwDv9_Ykd_hJxB6s9dO-KRr67vf5QJro17h0LFioUFq9PRLqe9thank7oUxNAdQDhu3h_Af-/s1600/tovar3.jpg" height="266" width="400" /></a></div>
<div class="separator" style="clear: both; margin: 0px; text-align: center;">
<i>Stacie Tovar.</i></div>
<br />
<b>Recovery Day.</b><br />
<div class="separator" style="clear: both; text-align: center;">
<b><br /></b></div>
Unknownnoreply@blogger.com3tag:blogger.com,1999:blog-824273850732718779.post-40843150228153717152014-04-22T11:02:00.003-07:002014-04-23T09:04:28.273-07:00Wednesday 4.23.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0CEiWokh2IQbCC5spbi5yxELsjwHU0A640Brm6FWW7B9Y0EflEiuacbemAO0WJQ4ceUWS1eNv-VoGIPZvMKrhzjTnOiyYzjDzzDcmuWJO31qL8V9WCF8xiwDlAujhIt1ycEbEWoPjg4im/s1600/dirtygirls.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0CEiWokh2IQbCC5spbi5yxELsjwHU0A640Brm6FWW7B9Y0EflEiuacbemAO0WJQ4ceUWS1eNv-VoGIPZvMKrhzjTnOiyYzjDzzDcmuWJO31qL8V9WCF8xiwDlAujhIt1ycEbEWoPjg4im/s1600/dirtygirls.jpg" height="266" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>Talayna Fortunato and Emily Friedman of Team Dirty South.</i></div>
<div class="separator" style="clear: both; text-align: center;">
<i><br /></i></div>
<div>
<u>2014 REGIONAL & GAMES ATHLETES</u></div>
<div>
<b>Session ONE</b><br />
<b>1. Power Clean and Muscle up</b><br />
EMOMx5: 10 unbroken Power Cleans, 135/95<br />
<i>Rest 1 minute</i><br />
EMOMx5: 5 unbroken Muscle ups,<br />
<i>Rest 1 minute</i><br />
EMOMx5: 7 unbroken Power Cleans, 185/125<br />
<i>Rest 1 minute</i><br />
EMOMx5: 5 unbroken Muscle ups<br />
<i>Rest 1 minute</i><br />
EMOMx5: 5 unbroken Power Cleans, 205/145<br />
<i>Rest 1 minute</i><br />
EMOMx5: 5 unbroken Muscle ups<br />
<i>Rest 1 minute</i><br />
EMOMx5: 3 unbroken Power Cleans, 225/155<br />
<i>Rest 1 minute</i><br />
EMOMx5: 5 unbroken Muscle ups<br />
<i>Rest 1 minute</i><br />
<i><br /></i>
<b>Session TWO</b><br />
<b>1. Squat</b><br />
7x2 Box Squats - <i>set up box just below parallel. Use a safety squat bar if you have one.</i><br />
<i><br /></i>
<b>2. Ring Dips </b><i><a href="https://www.youtube.com/watch?v=5sxO7XGeQSY" target="_blank">- demo video</a> with Ben and Hobart.</i><br />
For time:<br />
30 Strict Weighted Ring Dips, 53/35<br />
30 Strict Ring Dips<br />
30 Kipping Ring Dips<br />
<br />
<b>3. Rowing</b><br />
10x250m, :30 rest between sets.<br />
<div>
<u><br /></u><u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>1. Death By Power Clean</b><br />
EMOM complete 1 more Power Clean, 135/95<br />
<i>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.</i><br />
<br />
<b>2. </b><b> Squat</b><br />
For time: <br />
4 set of 15 unbroken Front Squats, 165/115 - <i>no racks.</i></div>
</div>
</div>
Unknownnoreply@blogger.com116tag:blogger.com,1999:blog-824273850732718779.post-78416599995178059882014-04-21T17:32:00.000-07:002014-04-21T17:32:15.053-07:00Tuesday 4.22.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhHeMaLn2jWZdZA-mRz210nFgBb6AWBuYkGBRZBwEatCIPY_EcBvqgHgWoyx70iTDwD-d9WECCeUY_eAzOLmj2Tl8cp_825rQQ-7qHt0LBrhWmZcr5n8DLIiJKhW8AuMKOdKuHQIOriF8a/s1600/dirtyboyslunge2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhHeMaLn2jWZdZA-mRz210nFgBb6AWBuYkGBRZBwEatCIPY_EcBvqgHgWoyx70iTDwD-d9WECCeUY_eAzOLmj2Tl8cp_825rQQ-7qHt0LBrhWmZcr5n8DLIiJKhW8AuMKOdKuHQIOriF8a/s1600/dirtyboyslunge2.jpg" height="266" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>Guido Trinidad and Noah Olsen.</i></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div>
<u>2014 REGIONAL & GAMES ATHLETES</u></div>
<div>
<b>1. Squat Snatches</b><br />
A. EMOMx3: 6 unbroken Squat Snatches, 115/85<br />
Rest 1 minute<br />
B. EMOMx3: 5 unbroken Squat Snatches, 135/95<br />
Rest 1 minute<br />
C. EMOMx3: 4 unbroken Squat Snatches, 155/105<br />
Rest 1 minute<br />
D. EMOMx3: 3 unbroken Squat Snatches, 185/135<br />
Rest 1 minute<br />
E. EMOMx3: 2 unbroken Squat Snatches, 205/145<br />
<br />
<b>2. For Time:</b><br />
2K Row<br />
30 Burpee Box Jumps, 24/20<br />
30 1-arm DB Snatch, 100/70<br />
<br />
<b>3. L-Sit</b><br />
Accumulate 2 minutes<br />
<br />
<br />
<div>
<u>2014 MASTERS QUALIFIERS</u><br />
<b>Rest Day.</b><br />
Congrats to all of our Masters Athletes.<br />
<u><br /></u><u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>1. 2k Row</b><br />
<br />
<b>2. L-Sit</b><br />
Accumulate 2 minutes</div>
</div>
</div>
<br />
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/DewY8iiSrmE" width="560"></iframe></div>
Unknownnoreply@blogger.com95tag:blogger.com,1999:blog-824273850732718779.post-16630509276201808452014-04-20T10:00:00.000-07:002014-04-20T10:00:24.991-07:00Monday 4.21.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHikoNy0ZPf_i2i_eHr3wl68LVAr6IgVOwZhGyTyLNE_wjgjCXTNWHQPUjhte1v63tx6NZkBXnQ15i69lkdtHw36xndPe_gMX6O2SR4BVW-e53tg7vQv7UE9-ykhcjYw3hfR5wyzDBXomB/s1600/beccarope.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjHikoNy0ZPf_i2i_eHr3wl68LVAr6IgVOwZhGyTyLNE_wjgjCXTNWHQPUjhte1v63tx6NZkBXnQ15i69lkdtHw36xndPe_gMX6O2SR4BVW-e53tg7vQv7UE9-ykhcjYw3hfR5wyzDBXomB/s1600/beccarope.jpg" height="295" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>Becca Voigt</i></div>
<div class="separator" style="clear: both; text-align: center;">
<i><br /></i></div>
<div>
<u>2014 REGIONAL & GAMES ATHLETES</u></div>
<div>
<b>1. For Time</b><br />
1 Mile Run<br />
10 Rounds of:<br />
10 Pull ups<br />
20 Push ups<br />
30 Squats<br />
1 mile Run<br />
<i>All with a 20# vest</i><br />
<div>
<u><br class="Apple-interchange-newline" />2014 MASTERS QUALIFIERS</u><br />
<b>1. "100/100"</b><br />
For Time:<br />
100 Pull ups<br />
100 Wall Balls<br />
reps, weights, and target height vary depending on age group.<br />
<br />
<u><br /></u><u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>"Murph"</b></div>
</div>
</div>
<div class="separator" style="clear: both; text-align: left;">
1 mile Run</div>
<div class="separator" style="clear: both; text-align: left;">
100 Pull ups</div>
<div class="separator" style="clear: both; text-align: left;">
200 Push ups</div>
<div class="separator" style="clear: both; text-align: left;">
300 Squats</div>
<div class="separator" style="clear: both; text-align: left;">
1 mile </div>
<div class="separator" style="clear: both; text-align: left;">
<i>Optional 20# weight vest. Break up the gymnastics movements as desired. </i></div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />Unknownnoreply@blogger.com94tag:blogger.com,1999:blog-824273850732718779.post-37867170032454326982014-04-19T16:18:00.001-07:002014-04-19T16:45:45.860-07:00Sunday 4.20.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9_8DSC2nLgUCYBeckqKD_s0KW3Z7lQV2frlUkFUeb0FSOtcopcQ-shwfI3SyrU4hND0487UjmanG4cAbu7lcBRsq1aAji71KzEfv8mQst2AMSoQJHBqQcI05CUMMPKJcFaLTiM8sgIiQm/s1600/backsquat.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9_8DSC2nLgUCYBeckqKD_s0KW3Z7lQV2frlUkFUeb0FSOtcopcQ-shwfI3SyrU4hND0487UjmanG4cAbu7lcBRsq1aAji71KzEfv8mQst2AMSoQJHBqQcI05CUMMPKJcFaLTiM8sgIiQm/s1600/backsquat.jpg" height="266" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>Stand by for some updates on next year's </i></div>
<div class="separator" style="clear: both; text-align: center;">
<i><b>Kill Cliff East Coast Championships. </b> </i></div>
<div class="separator" style="clear: both; text-align: center;">
<i>We have some exciting stuff on the way.</i></div>
<div class="separator" style="clear: both; text-align: left;">
<i><br /></i></div>
<div>
<u>2014 REGIONAL & GAMES ATHLETES</u></div>
<div>
<b>Rest Day - </b>HAPPY EASTER!<br />
<div>
<u><br class="Apple-interchange-newline" />2014 MASTERS QUALIFIERS</u><br />
<b>1. 1 RM Clean and Jerk</b><br />
<b><br /></b>
<b>2. "Amanda"</b><br />
Details depend on age groups.<br />
<br />
<u><br /></u><u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>Rest Day - </b>HAPPY EASTER!</div>
</div>
</div>
Unknownnoreply@blogger.com17tag:blogger.com,1999:blog-824273850732718779.post-90526575109559742982014-04-18T09:54:00.001-07:002014-04-19T16:14:58.885-07:00Saturday 4.19.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOYIWtb83u3fYAV2cPdOd5chYFq-kg1eBVa-XLeVWDyDcUX2LSDlIf1ToXsaonQyMeZTFPrWNIBGkGl773wrszHV_gCbAxdyIss-t_wn15FJBLBVKC3wjdVHpSd_f4eZL1eL7SWmS0mwp3/s1600/austinjamescarry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiOYIWtb83u3fYAV2cPdOd5chYFq-kg1eBVa-XLeVWDyDcUX2LSDlIf1ToXsaonQyMeZTFPrWNIBGkGl773wrszHV_gCbAxdyIss-t_wn15FJBLBVKC3wjdVHpSd_f4eZL1eL7SWmS0mwp3/s1600/austinjamescarry.jpg" height="266" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>Austin Malleolo and James Hobart</i></div>
<div class="separator" style="clear: both; text-align: center;">
<i><br /></i></div>
<div>
<u>2014 REGIONAL & GAMES ATHLETES</u></div>
<div>
<b>1. Track Session</b><br />
"Tosh Sprints"<br />
3 Rounds for time of:<br />
200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.<br />
<br />
<b>2. AMRAP 15:</b><br />
<i>Up Ladder, 1.2.3.4...reps of each</i><br />
Thrusters, 155/105<br />
L-Pull ups<br />
<b><br /></b><b>3. 3RFT:</b><br />
8 Strict HSPU<br />
8 DB Squat Snatch, 70/50 - <i>(4/side)</i><br />
<div>
<u><br /></u>
<u><br class="Apple-interchange-newline" />2014 MASTERS</u><br />
<b>"Event 3"</b><br />
3 RFT:<br />
50 Cal Row<br />
15 HSPU<br />
50 Double Unders<br />
<br />
<u><br /></u>
<u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>"Tosh Sprints"</b><br />
3 Rounds for time of:<br />
200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.</div>
</div>
</div>
Unknownnoreply@blogger.com39tag:blogger.com,1999:blog-824273850732718779.post-89497014932049465992014-04-17T21:59:00.003-07:002014-04-18T09:09:22.530-07:00Friday 4.18.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghtHGWwgnrLPIKhxuxb1GmTK0jW0BQ5KqsN_wtnAvGRjk2peVyp6jfMifDVY0SslHE9O37Mx_P73HNRbseJmiDTOtUnIdt5IK7WuxUIKhE4G9Bywcgu9cfnUaeXYyIXRjohmGxWCVnllD6/s1600/akinwalehurdle2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEghtHGWwgnrLPIKhxuxb1GmTK0jW0BQ5KqsN_wtnAvGRjk2peVyp6jfMifDVY0SslHE9O37Mx_P73HNRbseJmiDTOtUnIdt5IK7WuxUIKhE4G9Bywcgu9cfnUaeXYyIXRjohmGxWCVnllD6/s1600/akinwalehurdle2.jpg" height="400" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>Elizabeth Akinwale.</i></div>
<div class="separator" style="clear: both; text-align: center;">
<i><br /></i></div>
<div>
<u>2014 REGIONAL & GAMES ATHLETES</u></div>
<div>
<b>1. Clean and Jerk</b><br />
1 Clean and Jerk, EMOMx9<br />
Min 1-2-3 at 85%<br />
Min 4-5-6 at 90%<br />
Min 7-8-9 at 95%<br />
<i><br /></i><b>2. Front Squat </b><br />
4x4 across<br />
<b><br /></b>
<b>3. Amanda</b><br />
9-7-5<br />
Muscle ups<br />
Squat Snatches, 135/95<br />
<div>
<u><br class="Apple-interchange-newline" />2014 MASTERS & </u><u>2015 OPEN ATHLETES</u></div>
<div>
<div style="margin: 0px;">
<b>1. Clean and Jerk</b><br />
EMOMx9<br />
Min 1-2-3 at 85%<br />
Min 4-5-6 at 90%<br />
Min 7-8-9 at 95%<br />
<i><br /></i><b>2. Front Squat </b><br />
4x4 across<br />
<b><br /></b>
<b>3. Amanda</b><br />
9-7-5<br />
Muscle ups</div>
</div>
</div>
<div class="separator" style="clear: both; text-align: left;">
Squat Snatches, 135/95</div>
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<br />Unknownnoreply@blogger.com88tag:blogger.com,1999:blog-824273850732718779.post-79455516591049095952014-04-16T16:28:00.001-07:002014-04-16T16:28:24.941-07:00Thursday 4.17.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiityfNH8HFgifU3UGz17_-XgJbxuFLeoOw71jOGNvn5eYTHa63sEGBDRp78CjP6DIeAJvYgE602jFK1bHZPWKtyvFs4pXd_klJhRwYsZyGGtd9H8AdVVZJHlzbZoDOsYhvFWNQpxzcoNgR/s1600/CFNE-2740-2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiityfNH8HFgifU3UGz17_-XgJbxuFLeoOw71jOGNvn5eYTHa63sEGBDRp78CjP6DIeAJvYgE602jFK1bHZPWKtyvFs4pXd_klJhRwYsZyGGtd9H8AdVVZJHlzbZoDOsYhvFWNQpxzcoNgR/s1600/CFNE-2740-2.jpg" height="266" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>Jessa Lemoine, Sheila Barden, Katrin Davidsdottir, Kaleena Ladeairous, Becca Voigt, </i></div>
<div class="separator" style="clear: both; text-align: center;">
<i> Stacey Kroon, Tracy O'Donnell, Rachel Martinez, Michelle Letendre</i></div>
<br />
<br />
<b>Recovery Day.</b><br />
<b><br /></b>
<b><br /></b>
<b><br /></b>
<h3 style="text-align: center;">
<b>Congrats to everyone that qualified for Regionals this year!</b></h3>
<div style="text-align: center;">
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. </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
I am honored that so many great athletes and people have come to this site. </div>
<div style="text-align: center;">
As a thank you, I would like to send EVERYONE that qualified for Regionals a free </div>
<div style="text-align: center;">
Regionals "Built By Bergeron" CompTrain shirt.</div>
<div style="text-align: center;">
<i>(In the next few weeks we will be rebranding Competitorswod.com as CompetitorsTraining.com)</i></div>
<div style="text-align: center;">
<i><br /></i></div>
<div style="text-align: center;">
These shirt will not be for sale - the are just for the athletes that qualified. </div>
<div style="text-align: center;">
I hope you guys represent the CompTrain by wearing these shirts at Regionals. </div>
<div style="text-align: center;">
I am hoping the new CompTrain Site will have a place that anyone can buy a shirt. </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
If you follow this site, qualified for regionals, and would like a shirt, please email Ali@Crossfitnewengland.com</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2AX__Tq0HLmZ2JiSFCIWe4K-kD4B5OCXqW69o-2uGHH6uR0_BoG7DofozQcXTuNAqAFMWKtrfWujJnk7AEJUujB1SHq_hM-e1T7WJ13feNOLTFljFGIKMk-6n0NaHDiGTHJMh1B04iugS/s1600/2014Regionals_BBB.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2AX__Tq0HLmZ2JiSFCIWe4K-kD4B5OCXqW69o-2uGHH6uR0_BoG7DofozQcXTuNAqAFMWKtrfWujJnk7AEJUujB1SHq_hM-e1T7WJ13feNOLTFljFGIKMk-6n0NaHDiGTHJMh1B04iugS/s1600/2014Regionals_BBB.jpg" height="283" width="400" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJlx6Ys3NdieFIohkkJuH4qmg22ibIrx3Z2DnVMbYPOohpfr5bjZWTA6_t_g4iQygFHxkxa0HR7iSefFmfm25quOU0_es_wjy8XiiLKQ1eK75K3UIpAwY083gkD3D95SNd6t17E_9CGBbN/s1600/2014Regionals_BBB_tank.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJlx6Ys3NdieFIohkkJuH4qmg22ibIrx3Z2DnVMbYPOohpfr5bjZWTA6_t_g4iQygFHxkxa0HR7iSefFmfm25quOU0_es_wjy8XiiLKQ1eK75K3UIpAwY083gkD3D95SNd6t17E_9CGBbN/s1600/2014Regionals_BBB_tank.jpg" height="283" width="400" /></a></div>
Unknownnoreply@blogger.com15tag:blogger.com,1999:blog-824273850732718779.post-10928236922116344082014-04-14T14:19:00.000-07:002014-04-15T12:34:54.676-07:00Wednesday 4.16.14<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixA_mbdEzfrezlTdEofkNlQgcWwy6fe8Vq60qaDWIYmdlHiqMss8bW3rhyphenhyphenb51trIV6ks_XosRHXQ3fX3rRedQTQ8G6mQ2S0xe_82nipzd4VjLY8ZjKqj5pMdKliITa8uBL-XgUK20DQopm/s1600/1601381_296641083818760_76359556_n.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEixA_mbdEzfrezlTdEofkNlQgcWwy6fe8Vq60qaDWIYmdlHiqMss8bW3rhyphenhyphenb51trIV6ks_XosRHXQ3fX3rRedQTQ8G6mQ2S0xe_82nipzd4VjLY8ZjKqj5pMdKliITa8uBL-XgUK20DQopm/s1600/1601381_296641083818760_76359556_n.jpg" height="640" width="426" /></a></div>
<div class="separator" style="clear: both; text-align: center;">
<i>Bushey.</i></div>
<br />
<div>
<u>2014 REGIONAL & GAMES ATHLETES</u></div>
<div>
<b>1. "Big DT"</b><br />
5 RFT:<br />
12 Deads, 185/135<br />
9 HPC, 185/135<br />
6 Jerks, 185/135<br />
<br />
<i>Rest as long as possible</i><br />
<i><br /></i>
<b>2. For Time:</b><br />
5-4-3-2-1 Rope Climbs<br />
10 Calories on Assault Bike (30 cals on airdyne)<br />
<i>Round one is 5 rope climbs + 10 cals, round two is 4 rope climbs + 10 cals, etc...</i><br />
<br />
<i>Rest as long as possible</i><br />
<i><br /></i>
<b>3. "The Animal"</b><br />
100 KBS for time, 70/53<br />
<br />
<div>
<u><br class="Apple-interchange-newline" />2014 MASTERS</u></div>
<div>
<div style="margin: 0px;">
<b>1. Strength</b><br />
Front Squat, quickly work up to a heavy double (not max).<br />
<b><br /></b>
<b>2. Metcon</b><br />
75 Clean and Jerks, 95/65<br />
<br />
<b>3. Skills</b><br />
AMRAP 6 of:<br />
3 unbroken Muscle ups<br />
<br />
<b><br /></b>
<u>2015 OPEN ATHLETES</u><br />
<b>1. "Randy"</b><br />
75 Power Snatches for time, 75/55<br />
<br />
<b>2. Skills</b><br />
EMOMx10<br />
Odd: 200m Row<br />
Even: 3-5 Muscle ups<br />
<br />
<div style="text-align: center;">
<i>Want to master something? </i></div>
<div style="text-align: center;">
<i>Be prepared to put in the time, and be prepared to fail. </i> </div>
</div>
</div>
</div>
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/r7hraQwMKIw" width="560"></iframe></div>
Unknownnoreply@blogger.com99