Tuesday 4.29.14

There is going to be bad weather, your judge is going to miscount your reps, the workout is going to hurt, your equipment is going to fail.  Expect it...and overcome it.

NOTE TO MASTERS ATHLETES - If you qualified for the Games, Congrats!  You are now Games athletes and should be following the "Games Programming", scaling loads, reps and volume as needed.  If you are not going to the Games, your focus is on next year's Open so you should be following the "Open Programming".

2014 REGIONAL & GAMES ATHLETES

1.  Snatch Complex
work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch

2.  Jerk
work up to a 3 rep max jerk - must be cleaned from the ground, no racks.

3.  Front Squat
1 RM

4.  Gymnastics Benchmark
max unbroken C2B Pull ups
Goal:  Guys 40+, Girls 30+
If you are under the goal number, complete an additional 40/30 reps.

5.  AMRAP 10:
up ladder of 5-10-15-20-25-30... Wall Balls 30/20 - as high as possible.
5 Hang Power Clean, 185/135 between every set of wall balls.

2015 OPEN ATHLETES

1.  AMRAP 10:
up ladder of 5-10-15-20-25-30... Wall Balls 30/20 - as high as possible.
5 Hang Power Clean, 165/115 between every set of wall balls.

2.  Snatch Complex
work up to heavy set of: Power Snatch + Hang Squat Snatch + Squat Snatch

3.  Jerk
work up to a 3 rep max jerk - must be cleaned from the ground, no racks.

Monday 4.28.14

Saturday's track session with the CFNE Team and friends.

2014 REGIONAL & GAMES ATHLETES

Recovery Day

2015 OPEN ATHLETES

1.  "Surfer on Acid"
3 RFT:
400m Run
21 Burpees

2.  Clean and Jerks
Power Clean + 2 Front Squats + Jerk

3.  C2B Progression
EMOMx7:  5 unbroken C2B

Sunday 4.27.14

Danny Bostwick.

2014 REGIONAL & GAMES ATHLETES

1.  Back Squats
3x3, across

2.  3 RFT:
50 Pistols (alternating 25/side)
7 Burpee Bar Muscle ups
10 Hang Power Snatches, 135/95

2015 OPEN ATHLETES

Rest Day
Open athletes will be returning to the Sunday/Thursday rest days.

Saturday 4.26.14

Meg Fox.

2014 REGIONAL & GAMES ATHLETES

1.  Track Session
300 yard Shuttle Sprint for time.
Rest 5 minutes
300 yard Shuttle Sprint for time.
The 300 shuttle is 6 x 25 yards out and back.  

Take the average of the two times.  
Elite times:
Men: :56
Women:  1:02

2.  Barbell
A.  5-4-3-2-1 unbroken Clean and Jerks for time, 225/155
B.  3x8 unbroken Hang Power Snatch for time, 135/95

3.  Gymnastics
All for time:
2 RFT:
2 Strict Deficit HSPU
2 Rope Climbs
Rest 1 minute
2 RFT:
4 Kipping Deficit HSPU
2 Rope Climbs
rest 1 minute
2 RFT:
8 Strict HSPU
2 Rope Climbs
Rest 1 minute
2 RFT:
16 Kipping HSPU
2 Rope Climbs

2015 OPEN ATHLETES

"Manion"
7 RFT:
400m Run
29 Back Squats, 135/95 - taken from the ground, no racks.

Friday 4.25.14

Froning and Tovar synchronized Deads.

2014 REGIONAL & GAMES ATHLETES

1.  Front Squats
7x5, across

2.  AMRAP 7:
5 Deads, 315/225
10 Lateral Barbell Burpees

3.  AMRAP 12
20 second max effort prowler push - you choose load and distance
40 Double unders
:30 Rest

4.  Partner Accessor Work
One athlete works while the other rests
2 Rounds each of:
20 Romanian Deads, 185/135 - with minimal knee bend descend to below knees, no lower.
20 Partial Deads, 185/135 - pull from the floor to above the knees, no higher.
20 Deads, 185/135
20 Sumo Deads, 185/135
Rest 90 seconds between rounds.

2015 OPEN ATHLETES

1.  AMRAP 7:
5 Deads, 275/185
10 Lateral Barbell Burpees

2.  AMRAP 12
20 second max effort prowler push - you choose load and distance
40 Double unders
:30 Rest

Announcing 2015 KCECC

2014 Kill Cliff East Coast Championships

Stacie Tovar, Elizabeth Akinwale, Rich Froning and Chris Spealler.

Hack's Pack.

The top team athletes.  How many Games athletes can you name?

Team Irish and Pasty, Christy Phillips Adkins, Hobart, Malleolo, and Maddy Curley.

Team Dirty South, Fortunato, Noah Olsen, Guido Trinidad, Emily Friedman.

Final WOD:  Hackenbruck, Malleolo, Jordan Troyan, Tyminski, Spealler.

Adrian Conway and Brooke Ence.

The Champ and Spealler buddy carry.

Lindsey Valenzuela finishing the final wod.

Malleolo and Hobart clean the 245# barbell before the partner lunge.

Maya judging Froning and Spealler's synchronized bear complexes.

Michele Letendre and Simon Paquette.

Froning taking over the final team wod and securing the win.

Stacked heat:  Hackenbruck, Spealler, Froning, Letendre, Curley, Hobart, Malleolo.

Spencer Hendel - 'Merica!

Spealler and Tyminski showing off some of the best MU's in the game.

 Becca Voigts' super fast rope climbs of the first event, "Ropes & Ladders".

The spider monkey lunging to first place.

Hackenbruck's strong, just missed the podium by 1 point.

White shorts.

Dan Tyminski's overhead squats.

Mat Fraser celebrating his win.

Emily Friedman (Dirty South) and Brooke Ence (Hack's Pack) celebrate their teams Podium.

Michele Letendre and Trevor James, winners of the Reebok True Grit Award.

All 12 lanes had a camera dedicated to their individual action.

Lots of great media at the event.

Couldn't image a better company to partner with the ECC.

Chris Irwin, President of Kill Cliff, and me at the podium presentation.

Froning giving me and Irwin a taste of the bubbly.

Male Podium:  Fraser, Malleolo, Spealler.

Female Podium:  Fortunato, Valenzuela, Tovar.

Team Podium:  Dream Team, Dirty South, Hack's Pack.

Along with the Dream Team donating their winnings to the Ogar Fund, 

we were able to raise over $10,000 for a friend.

Announcing the 2015 Kill Cliff East Coast Championships

WHEN  

Jan. 24 & 25, 2015

WHERE

Boston's World Trade Center

WEBSITE:

www.ECChampionships.com

FORMAT  

Saturday - Individual Competition

Sunday - Team Competition (2 guys, 2 Girls)

QUALIFICATION

Individuals:  Invited athletes or qualify through "ECC Online Qualifier"

Teams:  At least 2 team members must be "invited" or "qualified" athletes.

ONLINE QUALIFIER

Three Challenges over three weeks.

November 3rd - November 20th.

One Challenge will be announced each Sunday at 5:00pm ET.  Athletes will have till Thursday at 5:00pm ET to submit their scores and videos.  

Registration opens September 15th and ends October 31st.

$20 Registration.

Video of the 2014 ECC...

Thursday 4.24.14

Stacie Tovar.

Recovery Day.

Wednesday 4.23.14

Talayna Fortunato and Emily Friedman of Team Dirty South.

2014 REGIONAL & GAMES ATHLETES

Session ONE
1.  Power Clean and Muscle up
EMOMx5:  10 unbroken Power Cleans, 135/95
Rest 1 minute
EMOMx5:  5 unbroken Muscle ups,
Rest 1 minute
EMOMx5:  7 unbroken Power Cleans, 185/125
Rest 1 minute
EMOMx5:  5 unbroken Muscle ups
Rest 1 minute
EMOMx5:  5 unbroken Power Cleans, 205/145
Rest 1 minute
EMOMx5:  5 unbroken Muscle ups
Rest 1 minute
EMOMx5:  3 unbroken Power Cleans, 225/155
Rest 1 minute
EMOMx5:  5 unbroken Muscle ups
Rest 1 minute

Session TWO
1.  Squat
7x2 Box Squats - set up box just below parallel.  Use a safety squat bar if you have one.

2.  Ring Dips - demo video with Ben and Hobart.
For time:
30 Strict Weighted Ring Dips, 53/35
30 Strict Ring Dips
30 Kipping Ring Dips

3.  Rowing
10x250m, :30 rest between sets.

2015 OPEN ATHLETES

1.  Death By Power Clean
EMOM complete 1 more Power Clean, 135/95
For example, Min 1 complete 1 PC, min 2 complete 2 PC, min 3 complete 3 PC for as long as possible.  Post scores as total rounds + partial reps.

2.  Squat
For time:
4 set of 15 unbroken Front Squats, 165/115 - no racks.

Tuesday 4.22.14

Guido Trinidad and Noah Olsen.

2014 REGIONAL & GAMES ATHLETES

1.  Squat Snatches
A.  EMOMx3:  6 unbroken Squat Snatches, 115/85
Rest 1 minute
B.  EMOMx3:  5 unbroken Squat Snatches, 135/95
Rest 1 minute
C.  EMOMx3:  4 unbroken Squat Snatches, 155/105
Rest 1 minute
D.  EMOMx3:  3 unbroken Squat Snatches, 185/135
Rest 1 minute
E.  EMOMx3:  2 unbroken Squat Snatches, 205/145

2.  For Time:
2K Row
30 Burpee Box Jumps, 24/20
30 1-arm DB Snatch, 100/70

3.  L-Sit
Accumulate 2 minutes

2014 MASTERS QUALIFIERS
Rest Day.
Congrats to all of our Masters Athletes.

2015 OPEN ATHLETES

1.  2k Row

2.  L-Sit
Accumulate 2 minutes

Monday 4.21.14

Becca Voigt

2014 REGIONAL & GAMES ATHLETES

1.  For Time
1 Mile Run
10 Rounds of:
10 Pull ups
20 Push ups
30 Squats
1 mile Run
All with a 20# vest

2014 MASTERS QUALIFIERS
1.  "100/100"
For Time:
100 Pull ups
100 Wall Balls
reps, weights, and target height vary depending on age group.


2015 OPEN ATHLETES

"Murph"

1 mile Run

100 Pull ups

200 Push ups

300 Squats

1 mile 

Optional 20# weight vest.  Break up the gymnastics movements as desired.