Tuesday 4.1.14

Myself reviewing a training session with 

Michele Letendre, Cheryl Nasso and Becca Voigt.

All Athletes:  Going forward, Rest/Recovery days will be on Mondays and Thursdays through the Regionals to prepare for weekend competitions.

2014 REGIONAL & GAMES ATHLETES

Session ONE:
1.  Sprints
5 x 20-20 - Each set is a 20 meter sprint and back, followed by another 20 meters and back.

2.  Pulls
Dead Lift, work up to a heavy triple

3.  Metcon:
"Big Christine"
3 RFT:
500m Row
12 Deads, 315/225
21 Box Jumps, 30/24" - games standards.

Session TWO:
1.  20 Rep Max
20 meter Unbroken Back Rack Walking Lunge for max weight.

2.  For time
1,000m Row
75 GHDSU
1,000m Row

2014 MASTERS & 2015 OPEN ATHLETES

1.  "Christine"
3 RFT:
500m Row
12 Deads, bodyweight
21 Box Jumps, 20" - games standards.

2.  Strength
Dead Lift, work up to a heavy triple

3.  Strength Accessory
Straight sets, rest equal to work time.
20 Sumo Deads, 155/105
20 Romanian Deads, 155/105
20 Stiff Leg Deads, 155/105
20 Deads, 155/105

Monday 3.31.14

Tracy O'Donnell

2014 REGIONAL & GAMES ATHLETES

SESSION ONE
1.  Snatch
EMOMx10: Power Snatch + Squat Snatch


2.  Clean and Jerk
3RM TnG Squat Clean and Jerk


3.  Squat
7x5 Front Squats, across 

4.  Gymnastic Benchmark
50 Strict HSPU for time

5.   Metcon

10 RFT:
7 C2B
14 Push ups
21 Squats


2014 OPEN ATHLETES
"Open 14.5"
21-18-15-12-9-6-3:
Thrusters, 95/65
Bar Facing Burpees

Sunday 3.30.14

Rachel Martinez, Katrin Davidsdoitter and Tracy O'Donnell.

Rest Day.

Saturday 3.29.14

Spealler's 14.5

2014 REGIONAL & GAMES ATHLETES

With a running clock, complete:
1.  3 RFT:
6 Power Snatches, 185/135
18 Pull ups

at the 20 minute mark complete:

2.  3 RFT:
6 Squat Cleans, 185/135
12 C2B Pull ups

at the 40 minute mark complete:

3.  3 RFT:
6 Muscle ups
18 Back Rack Barbell Walking lunge steps, 185/135

at the 60 minute mark complete:

4.  3 RFT:
21 Deads, 185/135
14 TTB

2014 OPEN ATHLETES

1.  Metcon
ARMAP 10:
200m Run
7 Power Cleans, 135/95
7 C2B Pull ups

Becca's message to herself for 14.5

Friday 3.28.14

Emily Friedman

2014 REGIONAL & GAMES ATHLETES

Open 14.5
21-18-15-12-9-6-3:
Thrusters, 95/65
Bar Facing Burpees

2014 OPEN ATHLETES
Open 14.5
21-18-15-12-9-6-3:
Thrusters, 95/65
Bar Facing Burpees

Thursday 3.27.14

Recovery Day.

Wednesday 3.26.14

Ally Bushey.

2014 REGIONAL & GAMES ATHLETES

1. 5 RFT:
6 Power Snatches, 135/95
12 Box Jump Overs, 24/20"

2.  Burner
3RFT:
12/10 Cals on Airdyne
10 Burpees
Goal is to be sub 3:00
This is assuming you have the most recent version of the Schwinn Airdyne.  If the monitor on your airdyne gives reading every few seconds (not constant reading like a rower) you have an older bike, which is easier to accumulate cals on; you should do 15/12 calories for this wod.

3.  Skills
Practice Free Standing HSPU

2014 OPEN ATHLETES
1. 5 RFT:
6 Power Snatches, 135/95
12 Box Jump Overs, 24/20"

Tuesday 3.25.14

Theo Morgan, 1st Place, UK University Student Throwdown.

2014 REGIONAL & GAMES ATHLETES

1.  Sprints
5 x 20-20 - Each set is a 20 meter sprint and back, followed by another 20 meters and back.

2.  Squats
A.  5x3 High Bar Pause Back Squats - Hold the bottom for 3 seconds.
B.  2x10 Front Squats

3.  Pull up Complex
5 sets of:
3 weighted Pull ups - place dumbbell between legs, drop it after final rep w/o coming off the bar.  
5 Strict Pull ups
7 Kipping Pull ups
The goal is to complete the 15 reps without coming off the bar.  If you can do that increase the weight of the first 3 reps.

4.  AMRAP 5:
Up Ladder of:
Deads, 405/300 (1.2.3.4.5...)
GHDSU (5.10.15.20.25...)
In five minutes complete as many reps as possible.  The sequence is 1 Dead and 5 GHDSU, then 2 Deads and 10 GHDSU, then 3 Deads and 15 GHDSU.  Continue adding 1 dead and 5 GHDSU.

5.  EMOMx21
Min 1:  15 Cal Row
Min 2:  15 Cal Airdyne
Min 3:  50 Double unders

2014 OPEN ATHLETES

1.  EMOMx14
Odd:  AMRAP of 5 Burpees over the Bar + 5 Thrusters, 95/65
Even:  Rest

2.  Skills
Jerks 4x6 unbroken reps at 65% of 1RM - Rest as needed between sets.  Work on good positioning, no press outs and rebounding the catch into the next dip.

Monday 3.24.14

Briefing 14.4 to the badass beauties Friday night at CFNE.

Jessa Lamoine, Katrin Davidsdoitter, Cheryl Nasso, Kaleena Ladeairous and Michele Letendre.  

2014 REGIONAL & GAMES ATHLETES

SESSION ONE
1.  Snatch
1RM Power Snatch

2.  Jerk Complex
3 Dip Drives + Split Jerk, work up to a max set.

3.  "Clean-O-Rama"
3 Rounds of AMRAP Cleans in :15 at 225/155, rest :45
3 Rounds of AMRAP Cleans in :20 at 185/135, rest :40
3 Rounds of AMRAP Cleans in :25 at 155/105, rest :35
3 Rounds of AMRAP Cleans in :30 at 135/95, rest :30
3 Rounds of AMRAP Cleans in :35 at 95/65, rest :25
Work on cycle times, and increasing your stamina.  Report scores for all 15 intervals.

SESSION TWO
1.  Gymnastic Benchmark
50 Strict HSPU for time

2.   Metcon

For time:
1,000m Row
20 Pistols
20 Bench Press, bodyweight (girls do 15 reps)
40 meter Dumbbell or KB walking Lunge, 70/50 each hand
20 Bench Press, bodyweight (girls do 15 reps)
20 Pistols
1000m Row


2014 OPEN ATHLETES
"Open 14.4"
AMRAP 14 of:
60 Calorie Row
50 TTB
40 Wall Balls, 20/14
30 Cleans, 135/95
20 Muscle ups

Sunday 3.23.14

Katrin doing 14.4 at CFNE's Friday Night Lights.

Rest Day.

Saturday 3.22.14

Craig Kenney

2014 REGIONAL & GAMES ATHLETES

1.  "Sherwood Special"
2 RFT:
400m Run
40 Thrusters, 75/55

2.   TEAM WOD
5 RFT:
2 athletes per team.  One works while the other rests.
6 Squat Cleans, 165/110
12 HSPU
15 Burpees
18 Pull ups
Must complete all prescribed reps before switching.  For example, the first athlete starts and completes all 6 cleans, then the second athletes completes the 6 cleans.  Then the first athlete moves onto the HSPU and completes all 12 reps, followed by the second athletes.  This work/rest sequence continues till the end of the round.   Complete 5 rounds total.

2014 OPEN ATHLETES

1.  Metcon
Teams of 3:
100 Deads, 155//105
80 Hang Power Cleans, 155/105
60 Front Squats, 155/105
40 Jerks, 155/105
20 Thrusters, 155/105
One athlete works at a time.  Every minute on the minute, stop where you are and all three athletes complete 5 burpees.

Friday 3.21.14

Come and watch some of the worlds best at CFNE tonight.

2014 REGIONAL & GAMES ATHLETES

"Open 14.4"
AMRAP 14:
60 Calorie Row
50 TTB
40 Wall Balls, 20/14
30 Cleans, 135/95
20 Muscle ups

2014 OPEN ATHLETES

"Open 14.4"
AMRAP 14:
60 Calorie Row
50 TTB
40 Wall Balls, 20/14
30 Cleans, 135/95
20 Muscle ups

It's Ladies night at CFNE, but dudes are welcome.

Thursday 3.20.14

Kaleena, currently 2nd place in the world wide Open, 

will be joining the fun on Friday night.

Recovery Day.

Ladies Night at CFNE

This Friday at 6:30 pm CFNE will be hosting "Ladies Night" sponsored by Fuel For Fire.  Come and watch some of the world's fittest female athletes throw down on Open 14.4.  Everyone (including non-CFNE members) are welcome.  This will be a great time to hang out with friends, talk about the Open and meet some of these amazing athletes.  Fuel For Fire will be providing FREE beer, margaritas, paleo treats and more.  Hope to see you here.

Confirm Badass Beauties:

Becca Voigt - So. Cal.

Michelle Letendre - Canada East

Katrin Davidsdoitter - Europe

Kaleena Ladeairous - North East

Jessa Lemoine - North East

Stacey Kroon - North East

Shelia Barden - North East

Heather Bergeron - CFNE

Rachel Martinez - CFNE

Cheryl Nasso - CFNE

Ally Bushey - CFNE

Kate Shuh - CFNE

Tracy O'Donnell - CFNE

Rachel will be representing CFNE at "Ladies Night".  

Shawn McQueen, Leon Uptegrove and Nolan Gauthier of Railroad CrossFit.

Wednesday 3.19.14

14.4 at CFNE is going to be awesome.

2014 REGIONAL & GAMES ATHLETES
SESSION ONE
1.  Snatch Complex
Power Snatch + Squat Snatch from blocks - Set up blocks so the bar starts at your knees.  You can drop between reps.  Work up to a heavy, but not max set.

2.  Metcon
3 RFT:
500m Row
21 Power Snatches, 115/80

3.  Skills
Work on Deficit HSPU

SESSION TWO
1.  Squats
5x5 Front Squats

2.  EMOMx9
Min 1:  L-Sit Rope Climb
Min 2:  Legless Rope Climb
Min 3:  Regular Rope Climb
repeat the sequence for 9 minutes.

3.  Skills
Work on Handstand Walking

2014 OPEN ATHLETES

1.  Metcon
EMOMx15
Min 1:  5 Wall Balls + 5 Power Cleans, 135/95
Min 2:  5 Wall Balls + 5 TTB
Min 3:  5 Wall Balls + Push Jerks, 135/95
You choose the weight for the Wall Ball.  Repeat the sequence for 15 minutes.

Yep... Awesome.

Tuesday 3.18.14

Cheryl Nasso.

2014 REGIONAL & GAMES ATHLETES

Session ONE
1.  Sprints
6 sets of 3-cone drill, Cones are 5 yards apart. Demo video.

2.  Pulls
A.  6xSuper Squat Complex:  1 Good Morning + 2 Back Squats - Use a safety bar in you have one.
B.  100 Hip Extensions, not for time.

3.  20 Rep Benchmark
20 RM Bench Press

4.  Partner WOD
Each teammate completes 3 sets of:
3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower
Athlete One completes 3 rounds of the row/burpee couplet as fast as possible.  Then Athlete Two completes 3RFT while Athlete One rests.  Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets. 

5.  Skills
EMOMx10:
Odd:  3 Muscle ups
Even: 3 High Hang Squat Cleans, 155/105

2014 OPEN ATHLETES

1.  Partner WOD
Each teammate completes 3 sets of:
3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower
Athlete One completes 3 rounds of the row/burpee couplet as fast as possible.  Then Athlete Two completes 3RFT while Athlete One rests.  Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets. 

2.  Skills
EMOMx10:
Odd:  3 Muscle ups
Even: 3 High Hang Squat Cleans, 135/95

Monday 3.17.14

Kate Schuh, Dave Hamel, Rachel Martinez, Kevin Cotter.

2014 REGIONAL & GAMES ATHLETES

1.  Snatch
Work up to a heavy 3 position Snatch.
Position 1: Pockets
Position 2: Above knees
Position 3: Below knees

2.  Clean 
EMOMx12:  Wave Ladder of 1 Squat Clean and Split Jerk.
Min 1: 75%
Min 2: 80%
Min 3: 85%
Min 4: 80%
Min 5: 85%
Min 6: 90%
Min 7: 85%
Min 8: 90%
Min 9: 95%
Min 10-12: 85%
Stick and hold the overhead position in the split jerk, and the overhead position with feet together, for as longer than necessary.  

3.  Gymnastic Benchmark
Max Strict TTB - no kipping

4.   Metcon

200-150-100-50 Double unders
100-75-50-25 Air Squats


2014 OPEN ATHLETES
"Open 14.3"
AMRAP 8 of:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

Sunday 3.16.14

Emily Friedman and Brooke Ence after the ECC.

Rest Day

Saturday 3.15.14

Ally Bushey.

2014 REGIONAL & GAMES ATHLETES

1.  Track
4x800 -  On the 6 min mark run 800m as fast as possible.

2.  Metcon
"Nate"
AMRAP 20:
2 Muscle ups
4 HSPU
8 KBS, 70/53

3.  Barbell Complex
5 sets of: 2 Front Squats + 1 Thrusters - Just a heads up that there are 3 squats in this complex.  No "thrust-a-jerks".

2014 OPEN ATHLETES

1.  Metcon
"Nate"
AMRAP 20:
2 Muscle ups
4 HSPU
8 KBS, 70/53

Friday 3.14.14

Becca

2014 REGIONAL & GAMES ATHLETES

"Open 14.3"
AMRAP 8 of:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

2014 OPEN ATHLETES

"Open 14.3"
AMRAP 8 of:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

Thursday 3.13.14

Austin Malleolo

Recovery Day.

Wednesday 3.12.14

Ashley Fors

2014 REGIONAL & GAMES ATHLETES

1.  EMOMx14
Odd:  1-2 High Bar Pause Back Squat, 3 seconds at the bottom
Even:  3-6 Muscle ups

Rest as needed.

2.  EMOMx14
Odd:  7 TTB + 7 WB, 30/20
Even:  7 PC, 135/95 + 7 BJ, 24/20 - games standards

Rest as needed.

3.  EMOMx14
Odd:  Row 250m
Even:  5 Squat Snatches 135/95

2014 OPEN ATHLETES

1.  Metcon
EMOMx14
Odd:  7 TTB + 7 WB, 30/20
Even:  7 PC (135/95) + 7 BJ, 24/20 - games standards

2.  Skills
EMOMx10:
Odd:  Play with Muscle ups
Even:  Play with light hang squat cleans

Tuesday 3.11.14

Anna Tunnicliffe

2014 REGIONAL & GAMES ATHLETES

Session ONE
1.  Sprints
6 sets of 3-cone drill, demo video

2.  METCON
"Deck of Cards"
Flip over playing cards one at a time.  
The suit represents the movement.

Hearts = Burpees
Diamonds = Sit ups
Spades = KBS - you choose the weight
Clubs = Air Squats

The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.

Session TWO
1.  20 Rep Benchmark
20 RM Bench Press

2.  Row
5 x 300m, 1 minute rest

3.  Pulls
100 Back Extensions not for time

2014 OPEN ATHLETES

METCON
"Deck of Cards"
Flip over playing cards one at a time.  
The suit represents the movement.

Hearts = Burpees
Diamonds = Sit ups
Spades = KBS - you choose the weight
Clubs = Air Squats

The number on the card represents the number of reps.
All face cards are 10 reps.
Aces are 20 reps.

Monday 3.10.14

Elizabeth Akinwale.

2014 REGIONAL & GAMES ATHLETES

With a running clock...
1.  Snatch
EMOMx5:  Power Snatch + Squat Snatch + OHS

At the 5 minute mark...
2.  Clean 
EMOMx5:  Power Clean + Squat Clean + Front Squat

At the 10 minute mark...
3.  Jerk
EMOMx5:  Front Squat + Push Jerk + Split Jerk - taken from a rack.

At the 15 minute mark...
4.  Gymnastic Benchmark
50 Strict Handstand Push ups for time

At the 25 minute mark...

5.  3 RFT:

25 Ring Dips
50' Back Rack Walking Lunge, 185/135
5 Rope Climbs, 15'


2014 OPEN ATHLETES
Open 14.2

For as long as possible:

From 0:00-3:00
  2 rounds of:
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern.  Watch the standards video here.

Sunday 3.9.14

Congrats to Deb Brothers.

Rest Day

Saturday 3.8.14

Mat Fraser, winner of the ECC.  Watch out for this guy this year.

2014 REGIONAL & GAMES ATHLETES

1.  Run
8x400 -  On the 3 min mark run 400m as fast as possible.

2.  Barbell
100 Back Squats for time, 135/95 - no racks.

3.  Gymnastics
2 rounds SLOWLY of: (demo video)
20 Back Extensions
15 Hip Extensions
10 Hip and Back Extensions
50 GHDSU

2014 OPEN ATHLETES

1.  Metcon
7 RFT:
200m Run
15 Box Jumps, 24/20" - games standards
15 Wall Balls, 20/14

Friday 3.7.14

Kate Schuh and Tracy O'Donnell.

2014 REGIONAL & GAMES ATHLETES

1.  14.2

For as long as possible:

From 0:00-3:00
  2 rounds of:
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern.   Watch the standards video here.

2014 OPEN ATHLETES

1.  14.2

For as long as possible:

From 0:00-3:00
  2 rounds of:
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups

From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups

From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups

Etc., following same pattern.  Watch the standards video here.

Thursday 3.6.14

Cheryl Dikun.

Recovery Day.

Wednesday 3.5.14

James Mitchell.

2014 REGIONAL & GAMES ATHLETES

1.  Squats
EMOMx10:  1 Back Squat, across.

2.  "Gwen"
15-12-9 unbroken reps of Clean and Jerk - You choose the weight.  Ideally this is across, but adjust if needed.  All reps must be touch and go.  Rest anywhere except the ground.

3.  Burner
4 RFT:
7 Burpees
7 TTB
7 Box Jumps Overs, 24/20" - face the box on every jump.
7 KBS, 53/35

2014 OPEN ATHLETES

1.  Metcon
3 RFT:
10 Power Cleans, 135/95
10 Push Jerks, 135/95

2.  Thruster
work up to a 5RM - No racks.  No "thrust-a-jerks" - must be a true thruster.

3.  Skills
EMOMx7:
7 Box Jumps, 24/20" (games standards) + 7 TTB

Tuesday 3.4.14

Danny Bostwick 

2014 REGIONAL & GAMES ATHLETES

1.  Plyometic
6 sets of 6 Hurdle hops - Face the hurdles, rebound every jump.

2.  20 Rep Benchmark
20 Rep Max Overhead Squat

3.  METCON
16 Rounds done with perfect form, NOT for time.
4 Rounds of:
2 Strict Muscle ups
4 Strict Deficit HSPU
8 Pistols (4/side)

4 Rounds of:
4 Strict C2B
8 Strict HSPU
12 Super Slow Hip Extensions (2 seconds up, 2 second pause at top, 2 second decent)

4 Rounds of:
5 Strict Pull ups
10 Strict Ring Dips
15 GHDSU

4 Rounds of:
6 Strict Ring Rows - feet same height as rings (2 seconds up, 2 second pause at top, 2 second decent)
12 Strict Push ups
18 Perfect Air Squats

2014 OPEN ATHLETES

1.  METCON
AMRAP 10:
5 Strict Pull ups
10 Burpees
15 Air Squats

2.  Skills
5x5 OHS - Start with 50% of 1RM and add weight each set.  These should be done with perfect technique.

Monday 3.3.14

Pretty stacked heat at the ECC.

Hackenbruck, Spealler, Froning, Letendre, Curley, Hobart, Malleolo

2014 REGIONAL & GAMES ATHLETES

1.  Snatch Ladder
1 rep EMOM
Men start with 185 and add 10# every minute for as long as possible.
Women start with 125 and add 5# every minute for as long as possible.

2.  Squat
3 rep max Front Squat

3.  Gymnastic Benchmark
50 Strict Handstand Push ups for time

4.  Dynamite Kid

3 RFT:
10 Muscle ups
5 Squat Cleans, 225/155

2014 OPEN ATHLETES
Open 14.1
AMRAP 10:
30 Double unders
15 Power Snatches, 75/55

Sunday 3.2.14

RIG RENTALS

Do you want to host a professional looking competition in the North East?  

First thing you'll need is a rig?

CFNE rents out it's competition rig.  

You can have 6-15 stations delivered: complete with wall ball targets, ropes and rings, 

CFNE will even send a staff member to help you set it up and break it down.  

Contact Ali@CrossFitNewEngland.com for rates and details.

Rest Day