Tuesday 6.11.13

The Legend.

GAMES AND 2014 REGIONAL ATHLETES
1.  "DT"
5 RFT:
12 Deads, 155/105
9 HPC, 155/105
6 PJ, 155/105

2.  Goat Training
Spend 20 minutes working on a weakness.

"If I'm nervous, I'm in danger of learning something.  

If I'm not nervous, I'm not pushing myself hard enough.  

So I've always pushed myself to do things that make me nervous."

Jeffrey Taylor,

University of Michigan's Ross School of Business Commencement 2013

Monday 6.9.13

Rest Day

Programming on this site for the next two months will be geared towards athletes competing in the 2013 Games.

If you did not qualify for the games, but have the goal of competing the 2014 Regionals and beyond, I will do a separate post for you guys.

Sunday 6.8.13

Great times having Becca in Boston this week.  Can't wait for the Games!

What are some movements/challenges you think we might see at the Games this year?

Regional ONE, TWO & THREE
Choose one of the following:
1. 90 min + mountain hike/run with weight vest, 40/20
2.  10K run
3.  30 mile bike
4.  1 mile swim

Schedule:
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training


REGIONAL FOUR:  June 7-9
REGIONAL DAY THREE

Schedule:
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest
Wednesday - Training
Thursday - Training
Friday - Rest

Saturday 6.7.13

Heather.

Regional ONE, TWO & THREE
1.  Hurdle Jumps
6 x 6

2.  3 RFT:
15 Wall Balls, 30/20
12 Power Cleans, 155/105
6 Burpee Muscle ups

3.  Slow AMRAP 20:
2 Rope Climbs, 15'
400m Run
do this at a moderate pace, don't record times.  

Schedule:
Sunday - Training
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training


REGIONAL FOUR:  June 7-9
REGIONAL DAY TWO

Schedule:
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest
Wednesday - Training
Thursday - Training
Friday - Rest

Friday 6.6.13

Happy Birthday James 

Regional ONE, TWO & THREE
Rest Day

Schedule:
Saturday - Training
Sunday - Training
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training


REGIONAL FOUR:  June 7-9
REGIONAL DAY ONE

Schedule:
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest
Wednesday - Training
Thursday - Training
Friday - Rest

Thursday 6.6.13

Castro is a fan

Regional ONE & TWO
1.  Dead Lift 
4 x 6, across

2.  3 RFT:
800m Run
400m Sandbag Run, 80/60

3.  3 Giant Sets:
21 GHDSU
14 Ring Rows
7 GHR

Schedule:
Friday - Rest Day
Saturday - Training
Sunday - Training
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training

REGIONAL THREE:  May 31-June 2 
1.  Stone Shoulder
work up to a heavy set of 3

2.  3 RFT:
8 Thrusters, 135/95
6 Muscle ups

3.  Run
200m, Rest equal time
400m, Rest equal time
800m, Rest equal time
1 mile

Schedule:
Friday - Rest
Saturday - Training
Sunday - Training 
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training

REGIONAL FOUR:  June 7-9
PREGAME
1.  OHS 
Work up to a triple from the ground at 75% of projected 3RM - do not go higher, do not do extra sets.

2.  2 Rounds, Not For Time:
This should be done at a 'walking' pace. 
1 Rope Climb
2 Squat Cleans, 205/115
3 Bupree MU
4 Pistols, 2/side
5 HSPU
6 Box Jumps, 30/24
7 TTB
8 DBS, 70/50 - 4/side
Rest 2-3 minutes between rounds.

Schedule:
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest
Wednesday - Training
Thursday - Training
Friday - Rest

Wednesday 6.5.13

Bode doing his pre-game warm up for the 2030 Games.

Regional ONE & TWO
SESSION ONE
1.  Snatch
1 RM

2.  3 RFT:
5 Back Squats, 315/205
20 TTB

3.  5 RFT:
50' Prowler, heavy - you choose the weight
6 Parallette HSPU
6 Power Snatches, 135/95

SESSION TWO
1.  Swim
Warm up drills
5 x 100m, 1 minute rest

Swim Drill Warm up
50m freestyle
25m left arm only
25m right arm only
50m catch up
50m stroke for distance
25m hypoxic 
25m freestyle

Schedule:
Thursday - Training
Friday - Rest Day
Saturday - Training
Sunday - Training
Monday - Rest

REGIONAL THREE:  May 31-June 2 
1.  Back Squat
4 x 4

2.  4 RFT:
40m Prowler, 225, 185
8 Burpees

Schedule:
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training 

REGIONAL FOUR:  June 7-9
Rest Day

Schedule:
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest

Tuesday 6.4.13

Check out Heather's beautiful post about the South West Regional.

This is fun to check out, Worldwide Regional Rankings Leaderboard

Regional ONE & TWO
1.  Squat Clean
10 x 1 OTM at 85%

2.  Pull up Complex
7 sets of:
Ninjas:  5 Wtd Pull ups for max weight (then drop the weight w/o coming off the bar) + 6 C2B
Beasts:  3 Strict C2B + 6 C2B + 9 Kipping Pull ups

3.  For Time:
12-9-6-3 Thrusters, 175/125
Between every set of Thrusters:
Run 25m and back
Run 50m and back
Run 75m and back

Schedule:
Tuesday - Training
Wednesday - Training
Thursday - Training
Friday - Rest Day
Saturday - Training
Sunday - Training
Monday - Rest

REGIONAL THREE:  May 31-June 2 
Rest Day

Schedule:
Wednesday - Training
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training 

REGIONAL FOUR:  June 7-9
1.  Row
1K Row at projected Jackie pace.

2.  OHS
3 x 3 at 90% of previous 3RM

3.  21-15-9
Wall Balls
C2B Pull ups

Schedule:
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest

Monday 6.3.13

This was Chris 5 minutes after finding out he didn't qualify this year. 

(Picture courtesy of www.games.crossfit.com) 

Chris is the ultimate competitor.  He lives and breathes to test himself.  Ever moment of his life is directed at becoming a better CrossFit athlete.  He is completely focused, totally driven and has dedicated his life to maximizing his performance in this sport. He is a specimen, a machine, a warrior.  He is the racehorse that every coach dreams of.  If I pointed to a wall, he would run through it before I  could even ask.  

Chris poured his heart into training this year.  This weekend he competed with grit and passion.  Unfortunately, despite his heroic efforts, 2013 will be the first CrossFit Games ever without Chris Spealler as a competitor.  

In his own words, "it stings really bad."   

Chris is also a father, a husband, a friend and a coach.  Chris has incredibly strong values and they and they have served him well over the past seven years, and they served him well today.  Chris did everything in his power to make it to the Games this year, and because of that he has no regrets and is happy with his performance.  CrossFit is more than the Games, and Chris Spealler is more than the Competitor.  This is far from a crushing defeat.  This is a 147# man showing once again what is possible when you commit, care and keep your priorities in line.

Love you Chis.  Your Coach, Ben.

Regional ONE & TWO
Rest Day

Schedule:
Tuesday - Training
Wednesday - Training
Thursday - Training
Friday - Rest Day
Saturday - Training
Sunday - Training
Monday - Rest

REGIONAL THREE:  May 31-June 2 
Rest Day

Schedule:
Tuesday - Rest
Wednesday - Training
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training 

REGIONAL FOUR:  June 7-9
4RFT:
2 Rope Climbs, 15'
100' run
4 Squat Cleans, 225/135
100' run

Schedule:
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest

Sunday 6.2.13

Regional ONE & TWO
Session ONE
1.  For time:
5K Run

Session TWO
1.  Back Squat
3 x 5, across

2.  Bench Press
4 x 6, across

3.  Deadlift
3 x 8, across

4.  For Time:
200m Prowler Push, 180/135

Schedule:
Monday - Rest
Tuesday - Training
Wednesday - Training
Thursday - Training
Friday - Rest Day

REGIONAL THREE:  May 31-June 2 
Regional Day THREE

Schedule:
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest
Wednesday - Training
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training 

REGIONAL FOUR:  June 7-9
1.  Rest Day

Schedule:
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest