Friday 6.29.12

Session 1

1.  Yoke

work up to a heavy carry for 100'

2.  Snatch Complex

7 sets of: 

Power Snatch + Hang Squat Snatch + Squat Snatch,  Climbing.  Rest as needed between sets.

3.  MU to HSPU

Ring muscle up to Handstand Push up

1-3 reps OTM x 6

Session 2

“Burner”

5 RFT:

25 Double unders

200 m Run

In The Sport of Fitness there are NO EXCUSES.  

I know...your judge miscounted, you got "no repped" even though you were meeting the standards, 

you couldn't hear your judge, there was no chalk, your hands ripped, you could have gotten 1 more round but... 

These things happen to everyone, even the athletes that finish first.

It's part of the sport - Accept it - and move on to focusing on what you can control.

Wednesday 6.27.12

1.  Dead Lift

12-9-6 max weight rest 3 minutes between sets - same weight for all three sets.

2. HSPU 

Reverse Tabata

8 x :10 on, :20 off - modify these to address a weakness.  If you have trouble kipping to them kipping.  If you have trouble with strict, do strict.  If you have trouble with elevated/ring/etc...

2.  2 RFT:

30 Wall Balls, 30#

20 TTB

10 BJ 36, 30

rest 1 minute between rounds.

Fuel For Fire founder, Brandon Busteed.  

Check out this whole food performance snack.   CFNE Team members 

use these everyday, and swear by them on game day.  

Tuesday 6.26.12

Session 1

1.  Clean and Jerk

1 Rep heavy, not a PR.

2x2 at 80%

2.  Front Squats

5 x 1 at 90%

Session 2

1.  15-12-9

Thruster 135/95

Bar Muscle up

Olympic medalist and World Champion goalie 

for Team USA Hockey, Chanda Gunn.

Sunday 6.24.12

1.  OHLunge/TTB

4 RFT:

25' OH Walking Lunge, 185/135

25-20-15-10 TTB

2.  3RFT:

50m Prowler, 2xBW

15 buprees

Saturday 6.23.12

5 RFT:

5 Power Cleans

5 Front Squats

5 Push Jerks

5 Muscle ups

1 minute rest between rounds.

Dudes:  185

Chicks:  135

Who you train with matters.  

Friday 6.22.12

1.  Yoke
work up to 500# for 50'

2.  "Big Nancy"
5 RFT:
400m run
15 OHS 135, 95

Wednesday 6.20.12

Session 1

1.  Power Clean

Work up to a 5 rep heavy TNG Power Clean

2.  Muscle ups

Ninjas:  6-5-4-3-2-1 unbroken MU for time

Beasts:  2-3 unbroken MU OTM x 6

3.  KBS/DU

OTM x 12

Min 1:  max rep unbroken KBS 100/70

Min 2: 45 DU

Min 3:  max rep unbroken KBS 70/53

Min 4: 45 DU

Min 5:  max rep unbroken KBS 53/35

Min 6: 45 DU

Min 7:  max rep unbroken KBS 100/70

Min 8: 45 DU

Min 9:  max rep unbroken KBS 70/53

Min 10: 45 DU

Min 11:  max rep unbroken KBS 53/35

Min 12: 45 DU

Session 2:

Slope Climb

Go to a local ski area and climb As Far As Possible in 10 minutes with a 20# vest.  

If you live in Florida or another place without hills put a treadmill on 12% incline and go.

Tuesday 6.19.12

The steel is calling...

Session 1

1.  Clean and Jerk

3 x 1 at 90%

2x2 at 80%

2.  Back Squats

work up to a 5 rep heavy

2x2 at 85% of 1rm

3.  Thruster

Max rep of unbroken Thrusters 135/95 x 3, 1 minute rest between sets.  

unbroken for this means no stopping anywhere.  If you pause at the bottom, on the rack or overhead it is a broken set.  

Session 2

“Burner”

4 rft:

15 WB 20, 14

12 BJ 24, 20

9 TTB

6 Burpees

Send pics and vids of your training to Ali@CrossFitNewEngland.com

Sunday 6.17.12

Session 1:
1.  Pull ups
3 sets of:  3 weighted + 5 Strict + Max Kipping - rest as needed between sets
These should be performed as one Giant Set.  No rest between movements.  You must stay on the bar for all three variations.  


2.  5 RFT:
3 Elevated HSPU - use parallettes or plates.
6 Box Jumps 36/30"
12 OH Walking Lunge 185, 135


Session 2:
1.  Swim Drills
25 meters of drills, followed by 25 meters of swimming.  Rest as needed between drills.
Drills:
A.  Strokes for distance, http://www.youtube.com/watch?v=0HeUKjNOD8w&feature=fvwrel

B.  Finger drag:  http://www.youtube.com/watch?v=XITzpum5lxA&feature=related

C.  Left arm only stroke, http://www.youtube.com/watch?v=6AcfrZ51sf0

D.  Right arm only stroke

E.  Catch up, http://www.youtube.com/watch?v=g7-xnvc3ap8

F.  Hypoxic breathing, breathe only every 3rd or 5th stroke

2.  Swim

150 meters easy.

Saturday 6.16.12

1.  Muscle ups
7 x max unbroken reps in 15 seconds, :45 rest

2.  Metcon
750m Row
30 Burpees
200 Double unders
30 Burpees
750m Row
attempt to negative split, that means doing the second half faster than the first half.

Nasso's 360# "Yoke" carry...