Thursday 10.24.13

Dani Horan's Split Squats.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1.  Snatch Skills
5 x 5 Squat Snatches, TnG, OTM at 65% - 

2. Clean and Jerk 
2 Power Clean + 1 Jerk
A.  2 sets at 60%
B.  2 sets at 70%

3.  Squats
A.  Back Squat - Build up to a max effort single.
B.  3 x 6 Split Squat each side.

AFTERNOON SESSION
1.  Gymnastic Skills
OTM x 12
Odd:  12 GHDSU
Even:  Pistols - you choose the rep scheme.

2.  Metcon

100 Burpees for time - every minute on the minute complete 8 TTB - start with burpees.

3.  Accessory Work
100 Face Pulls
100 Band Pull aparts

2014 OPEN ATHLETES

1.  Metcon

100 Burpees for time - every minute on the minute complete 8 TTB- start with burpees.

2.   Strength

1RM Back Squat

3.  Snatch Skills

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

Wednesday 10.23.13

Chris M. climbing Mt. Baldy in Albeta on a recent Recovery Day.

Recovery Day.
Get outside the gym and enjoy your fitness.

Tuesday 10.22.13

Jon Pera.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1.  Agility
Pro Agility Shuffle
5 attempts to establish best time - demo video

2.  Pull
1x2 Deads, no TnG - dead stop between reps
8x3 Speed Deads at 70% of 2RM, rest 60 seconds between sets.

3.  20 Rep Benchmark
20 Double KB Overhead Squats - see Hobart's demo video below.

AFTERNOON SESSION
1.  Metcon
5 RFT:
15 Pull ups
20 KBS, 53/35
25 Wall Balls

4.  Row
3 x 1000m at 2k Pace, 2 min rest between efforts.

2014 OPEN ATHLETES

1.  Metcon
5 RFT:
15 Pull ups
20 KBS, 53/35
25 Wall Balls

2.  Skills
10x2  Double KB Overhead Squats - if you have difficulty with this movement bring greater attention to your squat therapy.

Monday 10.21.13

Michele Letendre.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Snatch Wave
On The Minute
1 rep at 65%
1 rep at 70%
1 rep at 75%
1 rep at 80%
1 rep at 85%
1 rep at 70%
1 rep at 75%
1 rep at 80%
1 rep at 85%
1 rep at 90%
1 rep at 75%
1 rep at 80%
1 rep at 85%
1 rep at 90%
1 rep at 95%

2.  Clean and Jerk
1 Squat Clean + 2 Jerks - work up to a max effort.

3.  Oly Pause Squats
7 x 2 High Bar Back Squat - 3 second pause at the bottom of each rep.

AFTERNOON SESSION
1.  Metcon
For time:
21 Thrusters, 135/95
800m Run
15 Thrusters, 135/95
400m Run
9 Thrusters, 135/95
200m Run

2.  Gymnastic Benchmark
100 TTB for time.

2014 OPEN ATHLETES

1.    Metcon
For time:
21 Thrusters, 135/95
800m Run
15 Thrusters, 135/95
400m Run
9 Thrusters, 135/95
200m Run

2. Clean and Jerk

1 Squat Clean + 2 Jerks

3.  Oly Pause Squats
7 x 2 High Bar Back Squat - 3 second pause at the bottom of each rep.

Sunday 10.20.13

   

Rest Day.

The Competitors Competition, Jan. 25-26th, 2014

CrossFit ONE, Reebok World Headquarters, Boston, MA

Saturday (25th) will be an INDIVIDUAL Competition 

One Division (no scaling) - $95/athlete

This event is for Elite Athletes Only.  

Elite Athletes are those with the potential to qualify for Regionals and the Games.

Sunday (26th) will be a TEAM Competition 

2 guys, 2 girls per team - $325/team

This event is for Advanced and Elite Athletes Only. 

Elite Athletes are those with the potential to qualify for Regionals and the Games.

Advanced Athletes are those with the potential to place in the top 300 (in their Region) in The Open.

CASH PRIZES FOR INDIVIDUAL & TEAMS!!!

Check out CFNECOMPS.com for more info and registration.

Saturday 10.19.13

Spealler.

2014 REGIONAL & GAMES ATHLETES

1.  "Lift up Luke"
AMRAP 5:
4 Power Cleans, 155/105
24 Double unders
10 Pull ups

2.  Barbell 
For time:
15 Front Squats
15 Jerks
12 Front Squats
12 Jerks
9 Front Squats
9 Jerks
dudes:  165#
chicks:  115#

3.  Track Session
3 mins on, 3 mins off
2 mins on, 2 mins off
1 min on, 1 min off
2 mins on, 2 mins off
3 mins on, Done.
Complete on a track.  Do not advance during rest periods.  Post estimated total distance completed. 

2014 OPEN ATHLETES

1. "Lift up Luke"
AMRAP 5:
4 Power Cleans, 155/105
24 Double unders
10 Pull ups
- Get after this one gang!  5 minutes of everything you got.  Leave the gym knowing that there was nothing you could have done to get one extra rep.

Friday 10.18.13

Michele Letendre.

2014 REGIONAL ATHLETES

1.  Pulls
8x3 Deadlifts, across

2.  Odd Objects/Movements
5 Rounds of:
Sled Drag
Strongman Log Push Press
you choose the distance, weight and reps.

3.  Metcon
ARMAP 10:
5 Parallette HSPU
10 Box Jumps, 30/24
15 Calories on Airdyne

4.  Rowing
Max Calories in 2 minutes
rest 2 minutes
Max Calories in 2 minutes

5.  Core Work
Accumulate 2 mins of L-sit

2014 OPEN ATHLETES

1.  Metcon
ARMAP 10:
6 HSPU
9 Box Jumps, 30/24
12 Calories of Rowing

2.  Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again.

Thursday 10.17.13

Happy Anniversary Heather.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1.  Snatch Skills
8 x 3 Snatch from low hang.

2. Clean and Jerk Skills
High Hang Squat Clean with 3 second Pause at the bottom + Jerk - work up to a moderate to heavy single.

3.  Squats
3x8 Back Squats, across

4.  Gymnastic Skills
100 Shoulder taps - free standing or against wall.

5.  Metcon

OPEN 13.4
AMRAP 7 of:
3 CJ, 135/95
3 TTB
6 CJ, 135/95
6 TTB
9, 12, 15... continue up the ascending ladder as far as possible in 7 minutes.

2014 OPEN ATHLETES

1.  Metcon

OPEN 13.4
AMRAP 7 of:
3 CJ, 135/95
3 TTB
6 CJ, 135/95
6 TTB
9, 12, 15... continue up the ascending ladder as far as possible in 7 minutes.

2.  Clean and Jerk Skills
High Hang Squat Clean with 3 second Pause + Jerk - work up to a moderate to heavy single.

3.  Strength

3x3 Front Squat

Wednesday 10.16.13

Spealler.

Recovery Day.

Tuesday 10.15.13

Becca's Lipson Test.

2014 REGIONAL & GAMES ATHLETES

MORNING WORKOUT
1.  Bounding
5 x 5 Tuck Jumps, jump as high as possible tucking your knees to your chest every rep.

2.  Pull
7x3 Good Morning

3.  20 Rep Benchmark
20 Rep Max Push Press

EVENING WORKOUT
1.  Metcon
5 RFT:
5 Muscle ups
5 Bench Press, 205/125

2.  Row
OTM x 12
Odd:  200m Row
Even:  12 GHDSU

2014 OPEN ATHLETES

1.  Metcon
5 RFT:
5 Muscle ups
10 Shoulder to Overhead, 165/115

2.  Skills
OTM x 10:
3-5 Overhead Pause Squats (hold the bottom for 3 full seconds) - This isn't about going heavy.  Its about improving the bottom position.