Saturday 12.1.12

Tag-Team Championship Fight Gone Bad - Heavyweight Division
5 rounds for max reps in 1 minute of:
Wall Ball, 30/20
SDHP, 135/95
BJ, 30/24"
PP, 135/95
Row for cals - each athlete must row at least one calorie per round.
1 minute rest between rounds.

if you don't have any friends to throwdown with you - complete 5 rounds of max reps in 40 seconds at each station, with a 20 second break between every station and a 1 minute rest after each round.

Friday 11.30.12

1.  Complex
5 sets for max load of:
3 Power Clean
3 Front Squats
3 Jerks
Each set is 9 reps.  Rest as needed between sets.  Climb to a max effort.

2.  3 RFT;
20 Deads, 245/165
20m Handstand walk

Thrusday 11.29.12

1.  Snatch
2 x 1 heavy

2.  Amanda
9-7-5
Muscle ups
Squat Snatch, 135/95

3.  Back Squat
2 x 2 heavy

Chris Spealler - 3:20

Wednesday 11.28.12

Rest Day

Tuesday 11.27.12

Quinn

1.  Back Squat

3RM

10RM

2.  Jerk Balance

work up to a heavy single

3.  Clean and Jerk

work up to a 3RM, TnG

4.  For Time:

30 Burpees

50 Thrusters (65, 45)

500m Row

5.  2K Row

Moderate pace - this should be about 1 minute slower than your PR

Ben - 

Just a quick note, my numbers have gone up tremendously. I thought it would be hard for me to get a sub 3min Fran, never mind busting out a 2:27 with ease. Pulled out a 2:06 Diane and wasn't even tired. Simply amazing. and to think - we haven't even started the metcon yet! haha! 
A big thank you for your hard work. It is greatly appreciated!!! How can I get a CFNE tshirt over here in Norway? Maybe even one of those Built by Bergeron ones as well?

Sincerely,
Quinn

Monday 11.26.12

Great to have Harry is back in town for the weekend.

1.  Snatch PP + 2 OHS
work up to a heavy set

2.  Snatch
3x1 Heavy

3.  "Helen"
3 RFT:
400m Run
21 KBS (53, 35)
12 Pull ups

Sunday 11.25.12

Reebok World Headquarters.

Rest Day

Ben,  

I don't know if we have every formally met. I am married to Tanya Wagner. 

I just wanted to drop you an email to let you know Tanya and I have been following your Competitors WOD programming for the past month and a half to 2 months. It has been nice following someone elses programming rather than your own, let me tell you. That being said I wanted to say thank you so much for your efforts in your programming. 

We are currently following about 1 month behind your current Comp. Wod programming and we have both seen huge gains in our strength and Oly Lifts. I just pr'd my snatch at 240lb yesterday after missing 205lb in this past years regionals and having an old pr of 215lbs. Tanya just hit 145lb on her snatch 10lbs more than ever before and also hit a 200lb C&J for her first time. Both of our strength numbers on our frnt and bk squats have also significantly increased. 

Thanks again so much for your generosity on allowing people such as ourselves to follow your expertise in programming for competitive athletes. Hopefully this can help both of us make a good run at the games again this year. Good luck to you and Heather with your new addition to the family. 

Thanks again Josh.

Saturday 11.24.12

3 RFT:
8 Deads, 335/235
8 Elevated HSPU - use plates, parallettes or whatever is appropriate for you.

At the 10 minute mark, complete:
3 RFT:
6 Squat Cleans, 225, 155
6 Elevate HSPU

At the 20 minute mark, complete:
3RFT:
4 Hang Squat Clean Thrusters (135, 95)
4 Elevated HSPU

Friday 11.23.12

1.  Snatch Pulls
3x3 at 1RM snatch

2.  Power Snatch 
1x1 Moderate
2x2 Moderate

3.  OTM x 12
3 TnG Power Snatch, max weight

Thursday 11.22.12

Happy Thanksgiving!

1.  Clean and Jerk

2x2 Moderate

2.  "Murph"

For time:

1 mile Run

100 Pull ups

200 Push ups

300 Squats

1 mile Run

Bookend with the mile runs, but you can partition the Pull ups, Push ups and Squats as you like.

Wednesday 11.21.12

Bode checking out his mom.

Rest Day

I'm willing to bet someone looks up to you.  Live your life centered around your core values; integrity, commitment, empathy, honesty and establish a work ethic that is inspiring and worthy of their admiration.  

I will be presenting the Box Seminar in NYC on December 8th.  

Check out BoxSeminar.com for more info.

What makes a World-Class CrossFit Affiliate?  In the words of Greg Glassman, it is the “The Constant and Relentless Pursuit of Excellence.”  This one-day seminar will explore the best practices that the world’s best affiliates use everyday, and how to use these practices to create Excellence in your Affiliate.

Learn the ins-and-outs of running a World-Class Affiliate:

• Hiring, Training and Paying Coaches.
• Programming for the Elite, Sport Specific and Masses.
• Marketing your Affiliate and getting so many members you’ll have to turn them away.
• Creating a Community of Trust, Support, Honesty and Excellence.
• Organizing your Affiliate to Run Efficiently.
• The Details of a Successful On-Ramp Program.

Tuesday 11.20.12

Ryan Hewitt

1.  Front Squat
2x2 Heavy

2.  Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allow – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.

Post scores for all six sets to comments.

Monday11.19.12

Taylor Domengeaux

1.  Snatch PP+OHS
work up to a heavy single

2.  Snatch Balance
work up to a heavy single

3.  Snatch 
Work up to a heavy single

4.  OTM x 10
Odd:  Max Unbroken TnG Power Snatches, 165/115
Even: 4 Muscle ups

Sunday 11.18.12

Rest Day

We will begin working on our goats more specifically in December.  I will be posting a template for this six week "Goat Killing" period soon.  

Saturday 11.17.12

Goose.

"Barbara"
5 Rounds for time of:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Rest exactly 3 minutes between rounds.
Post Scores as total time including the rest.

5:42 Squat Clean Elizabeth

Friday 11.16.12

E.C.

1.  Clean and Jerk
1x1 Heavy

2.  Back Squat
2x1 Heavy

3.  "Elizabeth"
21-15-9
Squat Cleans, 135/95
Ring Dips

CrossFit Games Analysis:  What to expect from the 2013 Opens and beyond.

Thursday 11.15.12

Former Master's Champion "Big" Brian Curley with Russell Burger and Tucker

1.  Snatch
5x1, Heavy Across

2.  Front Squat
5x1, Heavy Across

3.  21-15-9
HSPU
Wall Ball, 30/20
TTB

Wednesday 11.14.12

Rest Day

“Nothing in the world can take the place of persistence.  Talent will not, nothing is more common than unsuccessful men with talent.  Genius will not; unrewarded genius is almost a proverb.  Education will not; the world is full of educated derelicts.  Persistence and determination are omnipotent.  The slogan ‘press on’ has solved and always will solve more problem of the human race.”

-Calvin Coolidge, 1923.  "Silent Cal" did not speak often, but when he did, people listened.

Tuesday 11.13.12

Max

1.  Jerk Balance
5x2 Climbing

2.  OTM x 12
2 Unbroken TnG Power Cleans, climb to a max effort
2 Muscle ups

3.  GHD Sit ups
50 for time

Monday 11.12.12

Becca Voigt spent the last 5 days training at CFNE.  

Good times and big improvements.  

1.  Snatch Balance
work up to a heavy single

2.  "Clovis"
For time:
Run 10 miles
150 Burpee Pull ups

You can break these up as needed.  Suggestion is 10 RFT of: 1mile Run and 15 Burpee Pull ups.

Veteran's Day is important to so many in the CrossFit Community.  

Do what you can to support the Fallen Hero's Project.  

Sunday 11.11.12

Kev Montoya, Lisa 8, Derek, Hobart, Ali, Ally Bushy

Rest Day.

Saturday 11.10.12

 Mike McD.

1.  6 Rounds for time:
12 Deads, 245/165
9 HSPU
400m Run

Friday 11.9.12

Kevin Montoya

1.  Clean and Jerk
3x1, heavy across

2.  Complete one fo the following:
If your "Fran" time is over 2:40 for Men and 3:10 for women do "Fran".
 A.  "Fran"
21-15-9:
Thrusters, 95/65
Pull ups

If your "Fran" time is under 2:40/3:10 for women do the following:
30-20-10:
Thrusters, 95/65
Pull ups

3.  Back Squat
1x1 Heavy
2x2 Heavy

Thursday 11.8.12

Cheryl Nasso.

1.  Snatch
2x1 Heavy
1x2 Heavy

2.  Front Squat
1x1 Heavy
2x1 Moderate

3.  3 Rounds for max reps:
TTB
Burpees
KBS, 53/35
Wall Balls, 20/14

Round 1, :50/:10
Round 2, :45/:15
Round 3, :40/:20
Bring the same intensity to each round.  Report scores as total reps for each round.  

Wednesday 11.7.12

Stacey Kroon.

Rest Day

Competitors Competition Update
The girls side of the competition is going to be legit.  Four former individual Games Athletes, Stacey Kroon, Heather Bergeron, Cheryl Nasso, Jessa Lemoine and North East Beast, Mel Ockerby are already signed up to compete.

Girls Rock....

Tuesday 11.6.12

Alicia.

1.  Jerk Balance - demo vid.
5x2 climbing

2.  Clean and Jerk
Work up to a heavy single
1 x 2 heavy

3.  Back Squat
work up to a heavy single

4.  For Time:
2 rounds of:
3 Power Cleans, 225/155
10 HSPU
2 rounds of:
6 Power Cleans, 185/135
20 Ring Dips
2 rounds of:
12 Power Cleans, 135/95
30 Hand Release Push ups
No rest between rounds.  One bar, strip the weight.

Monday 11.5.12

Jared.

1.  Overhead Squats

work up to a 10RM

2.  Snatch

2x1 Snatch, moderate - check out the FAQs for more info on what "moderate" means.

3.  Row Intervals

2 x 1000m Row, 5 min rest

4.  Double Tabata Jumps

8 minutes of :20 on, :10 off of:

Jump with a two hand touch to a target 12" above max reach.  Score is lowest reps for any of the 16 intervals.

Sunday 10.4.12

Mobility Day

Stretch/Mobilize or do yoga for 60 mins.

Saturday 11.3.12

Saturday
For time:
100 Burpees
1 mile Run
80 Squats
800m Run
60 Pull ups
600m Run
40 GHDSU
400m Run
20 HSPU
200m Run

Friday 11.2.112

 

 Trap City

1.  Clean and Jerk
15 minutes to work up to a 1RM

2.  Back Squat
5x1, across - as heavy as possible

3.  AMRAP 12:
with a partner and one barbell:
1 Squat Clean Thruster (185/135)
2 Squat Clean Thrusters
3 Squat Clean Thrusters

One athlete works while the other rests.  If Kevin and Matt are partners, Kevin does one rep then Matt does one rep.  Kev does two reps and then Matt does two.  Kev does three reps and Matt does three reps.  That is one round.  They would then repeat the same sequence, 1.2.3...1.2.3...
Partial rounds count.  Score as complete rounds + extra reps (ie, 4+6).
This workout is harder and a better stimulus when done with a partner, but if you train solo you can do AMRAP 8 of 1-2-3 with a :30 rest between all reps.