Saturday 3.1.14

The Champ.

2014 REGIONAL & GAMES ATHLETES

1.  Back Squat
7x2 Low Bar Box Squat - set box up just below parallel.  Keep shins vertical throughout movement.  No "plopping" onto the box, slowly absorb it.

2.  Jerks
7x2 from blocks - drop from the top and reset from the blocks.

3.  Teams of Two
One athlete works while the other rests...
50-40-30-20-10 reps for time of:
Wall Balls, 30/20
Power Cleans, 135/95

2014 OPEN ATHLETES
Teams of Two
One athlete works while the other rests...
50-40-30-20-10 reps for time of:
Wall Balls, 30/20
Power Cleans, 135/95

Friday 2.28.14

Max Isaak

2014 REGIONAL & GAMES ATHLETES

1.  Metcon
"Open 14.1"
AMRAP 10
30 Double unders
15 Snatches, 75/55

2.  EMOMx10
Odd:  6 Front Squats, you choose weight
Even:  Peg Board - if you don't have a peg board do 1 L-Rope Climb

3.  Rowing/Core
10 rounds of:  250m Row, :30 second rest between sets

2014 OPEN ATHLETES

Metcon
"Open 14.1"
AMRAP 10
30 Double unders
15 Snatches, 75/55
We did this workout on October 11, 2013.  Compare scores here.

Thursday 2.27.14

Michele Letendre and Trevor James, 

winners of the ECC "True Grit" award presented by Reebok.

Recovery Day

Rachel Martinez finished the ECC in 4th place behind Fortunato, Valenzuela and Tovar.  

Last year she help CFNE finish in 2nd place at the Games.  

This year she is going individual.  

Here is her article on the Games Site.

Wednesday 2.26.14

Team "Pasty and Irish":

Maddy Curley, Christy Phillips Adkins, Austin Malleolo, James Hobart.

2014 REGIONAL & GAMES ATHLETES

1.  Metcon
1,000m Row
30 HPC, 135/95
30 C2B Pull ups

2.  EMOMx10
Odd:  3 Back Squats, you choose the weight
Even:  3-6 Muscle ups

3.  Work Capacity
10 minute Airdyne for Cals - go hard, but not all out.

2014 OPEN ATHLETES

1.  Metcon
1,000m Row
30 HPC, 135/95
30 C2B Pull ups

2.  EMOMx10
Odd:  7 Push Press (from rack, you choose weight) + 7 Box Jumps, 24/20 - games standards
Even:  7 TTB + 7 Burpees to target 

Tuesday 2.25.14

Lindsey Valenzuela

2014 REGIONAL & GAMES ATHLETES

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

2.  Gymnastics Benchmark 
Max rep Parallette HSPU

3.  20 Rep Benchmark
20 Rep Max Snatch - Power or Squat allowed.  TnG every rep, no dropping.  You can rest overhead but not at the hang or on the ground.

4.  METCON
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 135/95
30 Double unders after every round of thrusters.

2014 OPEN ATHLETES

1.  METCON
10-9-8-7-6-5-4-3-2-1 reps of:
Thrusters, 95/65
30 Double unders after every round of thrusters.

2.  Skills
10 minute Muscle up Wave
Minute 1: 1 muscle ups
Minute 2: 2 unbroken muscle ups
Minute 3: 3 unbroken muscle ups
Continue adding 1 rep every minute for as long as possible.  If you fail to complete the prescribed number of reps before the 10 min mark, start back at 1 muscle up and climb back up again.

Monday 2.24.14

Kevin Cotter

2014 REGIONAL & GAMES ATHLETES

1.  Snatch
EMOMx16
First 4 mins: 2 Reps at 75%
Second 4 mins: 1 Rep at 85%
Third 4 mins: 1 Rep at 90%
Last 4 mins: 2 reps at 80%
Remember, focused practice.  Don't grip and rip today - move better.

2.  Clean

Work up to a heavy set of:
Hang Squat Clean + Squat Clean + Jerk

3.  Front Squats
6x4 across

4.  Metcon
with a 10 minute running clock
15-12-9
Power Snatch, 115/80
TTB
in the remaining time, AMRAP of:
Burpee Box Jumps, 24/20
2 Scores:
(1) Time for the 15-12-9
(2) Total number of Burpee Box jumps

2014 OPEN ATHLETES

1.  Metcon
with a 10 minute running clock
15-12-9
Power Snatch, 115/80
TTB
in the remaining time, AMRAP of:
Burpee Box Jumps, 24/20
2 Scores:
(1) Time for the 15-12-9
(2) Total number of Burpee Box jumps

2.  Front Squats
4x4 across

Sunday 2.23.14

Rest Day

Saturday 2.22.14

Brooke Ence.

2014 REGIONAL & GAMES ATHLETES

With a 25 minute running clock...
1. 100 Pull ups for time or AMRAP 5, which ever comes first.

At the 5 minute mark...

2.  80 Wall Balls, 30/20 or AMRAP 5, which ever comes first.

At the 10 minute mark...

3. 60 Burpee Box Jumps, 24/20 or AMRAP 5, which ever comes first.
Face the box, show control and full stand on top of each box jump.

At to the 15 minute mark...

4.  40 Clean and Jerks, 155/105 or AMRAP 5, which ever comes first.

At to the 20 minute mark...

5.  1200 meter Run, or run as far as possible in 5 minutes, which ever comes first.

2014 OPEN ATHLETES
Teams of 2
One athlete works, while the other rests.
50 Burpees
10 Clean and Jerks, 155/105
75 BJ, 24/20
10 CJ, 155/105
100 Pull ups
10 CJ, 155/105
75 BJ, 24/20
10 CJ, 155/105
50 Burpees

Friday 2.21.14

Adrienne Conway.

2014 REGIONAL & GAMES ATHLETES
Take as much rest as possible between workouts today.

1.  Pulls
8 x Deadlift complex, climbing
One full rep consists of:
3 pulls to knees
2 pulls to mid thigh
1 full dead

2.  Metcon

AMRAP 7 of Wall Balls, 30/20
every minute on the minute, stop where you are and complete 5 deadlifts, 225/155

3.  Odd Object/Movements
3 RFT:
25 cals on airdyne
50 foot monkey bar
50 foot handsand walk

4.  Rowing/Core
For time:
15 GHDSU
100m Row
15 GHDSU
200m Row
15 GHDSU
300m Row
15 GHDSU
400m Row
15 GHDSU
500m Row
15 GHDSU
600m Row
15 GHDSU
700m Row
15 GHDSU
800m Row
15 GHDSU
900m Row
15 GHDSU
1000m Row

2014 OPEN ATHLETES

1.  Metcon

AMRAP 7 of Wall Balls, 30/20
every minute on the minute, stop where you are and complete 5 deadlifts, 225/155

2.  Skills
AMRAP 10 of:
35 unbroken double unders + 10 OHS, 45#, with 2 second pause at the bottom. 

Thursday 2.20.14

The Dream Team,

Tovar, Akinwale, Froning, and Spealler, 

are coming back to defend their title at next year's ECC.

Recovery Day.