Monday 10.14.13

2014 REGIONAL & GAMES ATHLETES

1. Snatch
1RM

2.  "Clovis"
For Time:
150 Burpee Pull ups
10 mile run
you may break these up however you'd like. 

2014 OPEN ATHLETES

1. Snatch
1RM

2.  "Clovis"
For Time:
150 Burpee Pull ups
10 mile run
you may break these up however you'd like. 

Sunday 10.13.13

I will be in Europe, at CrossFit Central Manchester, 

with the Business of Excellence Seminar, on November 2nd.

Get more info and register here.

Rest Day.

Saturday 10.12.13

Rachel, 80" burpee box climbs.

2014 REGIONAL & GAMES ATHLETES

1. Track Session
20 x 200m, OTM
The goal is equal splits for all 20 intervals.  If you don't finish a run inside the 1 minute mark, rest the following minute and begin again.  

2.  Barbell 
"Macho Man"
On the minute for as long as possible:
3 Power Cleans, 185/135
3 Front Squats, 185/135
3 Jerks, 185/135
If you fail to make 5 full rounds, you must lower the weight and restart.
If you successfully reach 10 rounds, add 1 rep per movement each minute.  
For example, minute 11 becomes 4 PC + 4 FS + 4 Jerks.  Minute 12 becomes 5 reps of each...


3.  Gymnastics
10 RFT:
7 C2B
7 Ring Dips

2014 OPEN ATHLETES

1.    Metcon
"Team 10K Row"
Teams of 3 row 10,000m for time, switching every 250m.

Friday 10.11.13

Bushey.

2014 REGIONAL ATHLETES

1.  Pulls
6 x 3-pos. pause Snatch Pull
Pause for 1 full second (1) below the knees, (2) above knees and (3) mid-thigh before powerfully extending the hips and shrugging the shoulders.  Work on strong positioning at every pause.

2. Metcon
AMRAP 10:
60 Double unders
10 Power Snatches, 135/95

3.  Odd Objects/Movements
5 Rounds not for time:
40m between leg sled drag - bend over and keep hands through legs, demo video.
20 weighted sit ups - feet anchored.
10 1-arm DB press (5/side) - go heavy here.

5.  Row
5 x 300m, rest 1 minute

2014 OPEN ATHLETES

1.  Metcon
"OPEN 11.1"
AMRAP 10:
30 Double unders

15 Power Snatches, 75/55

2.  Skills
3 rounds of:
Max Double unders in 2 minutes
1 minute rest between rounds.

Thursday 10.10.13

Heather.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1.  Snatch Skills
5 x 5 Squat Snatches, TnG, OTM at 60% - 

2. Clean and Jerk Skills
5 x Power Clean + 2 Front Squats + 2 Jerks

3.  Squats
7x4 Back Squats, across

AFTERNOON SESSION
1.  Gymnastic Skills
Take 3 practice sets, then establish a best effort attempt at:
A.  Max rep Free standing HSPU
B.  L-Sit
C.  Back Lever
D.  Front Lever
E.  Planche

2.  Metcon

For time:
30 Thrusters, 115/80
30 Pull ups
30 Power Cleans, 115/80
30 Burpees
30 Jerks, 115/80
30 BJ, 24/20" - games standards.

2014 OPEN ATHLETES

1.  Metcon

For time:
30 Thrusters, 115/80
30 Pull ups
30 Power Cleans, 115/80
30 Burpees
30 Jerks, 115/80
30 BJ, 24/20" - games standards.

2.  Snatch Skills

5 x 5 Squat Snatches, TnG, OTM at 60% - 

3.  Strength

7x4 Back Squats, across

Wednesday 10.9.13

Get out and enjoy your fitness outside the box.

Recovery Day
Read about the difference between "recovery days" and "rest days" in the FAQs.

Tuesday 10.8.13

Michele Letendre.

2014 REGIONAL & GAMES ATHLETES

1.  Bounding
6 x 4 Skater Bounds (every jump = 1 rep), for height and distance - James Hobart demo video

no need to record or report scores.

2.  Pull
5 x 3 Sumo Deadlift with chains or bands

3  Metcon
21-15-9:
TTB
BJ, 24/20" - games standards
Dead Lift, 225/155

4.  Row
Your choice of what to do.

2014 OPEN ATHLETES

1.  Metcon
21-15-9:
TTB
BJ, 24/20"- games standards
Dead Lift, 225/155

2.  Skills
5 x 5 Sotts Press - James Hobart demo video

Monday 10.7.13

A class at CFNE warming up.

2014 REGIONAL & GAMES ATHLETES

1. Snatch
After a sufficient warm up complete the following on the minute:
Min 1:  1 rep at 85%
Min 2:  1 rep at 85% +5#
Min 3:  1 rep at 85% + 10#
Min 4:  1 rep at 85%
Min 5:  1 rep at 85% +5#
Min 6:  1 rep at 85% + 10#

2.  Clean and Jerk
work up to a heavy single, not max.

3.  Metcon
"Nasty Girls"
3 RFT:
50 Squats
7 Muscle ups
10 Hang Power Cleans, 135/95

2014 OPEN ATHLETES

1.    Metcon
"Nasty Girls"
3 RFT:
50 Squats
7 Muscle ups
10 Hang Power Cleans, 135/95

2. . Snatch
10 x 1, OTM at 70-75%

Sunday 10.6.13

Bode has got his eyes on the Podium.

Rest Day

Saturday 10.5.13

East Coast Championships Men's Podium

1.  Matt Fraser

2.  Craig Kenney

3.  Connor Nugent

2014 REGIONAL & GAMES ATHLETES

"Fight Gone Bad"
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Sumo Dead Lift High Pull, 75/55
1 min Box Jumps, 20" - NOT games standards

1 min Push Press, 75/55
1 min Row for calories
1 min rest

2014 OPEN ATHLETES

"Fight Gone Bad"
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Sumo Dead Lift High Pull, 75/55
1 min Box Jumps, 20" - NOT games standards

1 min Push Press, 75/55
1 min Row for calories
1 min rest