Tuesday 11.12.13

Becca.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Plyometric
1RM Vertical Jump

2.  Pull 
1RM Ultra Wide Sumo Deadlift with Bands or Chains.

3.  Metcon
"Open 11.4"
AMRAP 10:
60 Bar Facing Burpees
30 OHS, 120/90
10 Muscle ups

4.  20 Rep Benchmark
20-rep max OH Walking Lunge

AFTERNOON SESSION
1.  Rowing
9x1:40 on, :20 off (2 min rest after round 5)
This i s a preset WOD ont he C2 Rower.  Choose "Select Workout" then "Custom List" then "v1:40/20r...9".
Record meters for each interval.
Goal is...
Guys:  500m each interval
Chicks:  420m each interval

2.  Pull
A.  2x20 Stiff Leg Sumo Dead, 135/95
B.  2x20 Stiff Leg Dead, 135/95
C.  2x20 Romanian Dead, 135/95
D.  100 Banded Good Mornings - don't come out of the band till all 100 are done.
:30 rest between all sets.  Every rep should be as explosive as possible - aggressively bring hips to bar.

2014 OPEN ATHLETES

1.  Metcon
"Open 11.4"
AMRAP 10:
60 Bar Facing Burpees
30 OHS, 120/90
10 Muscle ups"

2.  Skills
10 RFT:
30 Unbroken Double unders

Monday 11.11.13

Speal.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Snatch Complex
2 sets of: Power Snatch + Hang Power Snatch + Squat Snatch

2.  Clean
work up to a heavy single

3.  Jerk
work up to a heavy single off a rack

4.  Front Squats
5x5

AFTERNOON SESSION
1.  Metcon
Partner "Big DT"
5 rounds each of:
12 Deads, 185/135
9 Hang Power Cleans, 185/135
6 Push Jerks, 185/135
One athlete completes a full round while second athlete rests.

2.  Gymnastic Benchmark
60 Pistols for time, alternate every rep.

2014 OPEN ATHLETES

1. Metcon
"DT"
5 RFT:
12 Deads, 155/105
9 Hang Power Cleans, 155/105
6 Push Jerks, 155/105

2.  Clean
work up to a heavy single.

3.  Front Squats
3x5 across

Sunday 11.10.13

Individual Competition Jan. 24th

Team Competition Jan. 25th

at Reebok World Headquarters, Boston, MA

$5,000 to the individual male and female winners!

For more info and to register go to CFNEcomps.com

Rest Day.

Saturday 11.9.13

Harry.

2014 REGIONAL & GAMES ATHLETES

1.  Track
4 RFT:
20 1-arm KB OHS, 53/35 (10/side)
400m Run

2.  Barbell 

A.  EMOM x 10:
3 Position Snatch (Pockets, above knee, floor)
B.  EMOM x 10:
3 Position Clean (Pockets, above knee, floor)

Gymnastics
AMRAP 12:
2 Rope Climbs
10 Burpee Box Jump Overs, 24/20

2014 OPEN ATHLETES
TEAM WOD
Teams of 3 (one working, two resting)*
9x200m Run
150 Push Press, 95/65
150 SDHP, 95/65
150 Push Press, 95/65
9x200m Run

*Team must hold a single 70/53lb KB the entire duration. If it hits the ground, whole team does 10 Burpees.

Friday 11.8.13

EC.

2014 REGIONAL & GAMES ATHLETES

1.  Metcon
"Heartbreak Kid"
3 RFT:
10 Front Squats, 185/135
20 C2B
50 DU

2.  Pulls
A.  1x2 Dead Lift
B.  7x3 Speed Deads at 70% of the above double.

3.  Odd Objects/Movements
50m Tire Flip, you choose the weight.
200m Double KB Farmers Carry, 70/53

4.  Rowing
10 RFT:
200m Row
10 GHDSU

2014 OPEN ATHLETES

1.  Metcon
"Heartbreak Kid"
3 RFT:
10 Front Squats, 185/135
20 C2B
50 DU

2.  Skills
EMOM x 10:  10 TTB

"Heartbreak Kid" at CFNE.

Rachel, 5:04

Michele, 5:44

Thursday 11.7.13

Heather and I at Reebok CrossFit Louvre in Paris.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1.  Snatch Skills
1 Squat Snatch OTM x 12 at 75%

2. Clean and Jerk 
1 Squat Clean and Jerk OTM x 12 at 75%

3.  Squats
A.  Back Squat 2x3
B.  Front Squat 3x2

4.  Gymnastic Skills
Choose one of the following:
A.  100 Shoulder Taps - free standing or against a wall.  

B.  15 Free Standing HSPU
C.  100 HSPU

AFTERNOON SESSION
1.  Metcon
For Time:
1K Row
immediately followed by 21-15-9 of:
KBS, 70/53
Burpees

2.  Accessory Work
100 Face Pulls
100 Band Pull aparts

2014 OPEN ATHLETES

1.  Metcon

For Time:
1K Row
immediately followed by 21-15-9 of:
KBS, 70/53
Burpees

2.  Clean and Jerk 
1 Squat Clean and Jerk OTM x 12 at 75%

3.  Squats
A.  Back Squat 2x3
B.  Front Squat 10x1 across

Wednesday 11.6.13

I should have posted this on Halloween.  

CFNE Coaches: Thor, Wolverine, Cat Woman, Mr. Incredible.

2014 REGIONAL & GAMES ATHLETES

"Work-It Wednesday"

3 Rounds of:

30 Cals on Airdyne

30 Cals on Ski Erg

30 Cals Rowing

400m Run

2014 OPEN ATHLETES

Recovery Day

Tuesday 11.5.13

Katie Trosen.

2014 REGIONAL & GAMES ATHLETES

1.  Plyometic/Agility Work
5-10-5 pro agility shuttle - Take 5 attempts to establish a best score.

2.  20 Rep Benchmark
20 Rep Power Clean - All reps TnG.  No pausing at the hang.  Only place you can rest is in the rack position.

3.  Pull
4x8 Romanian Deadlifts

4.  Metcon
AMRAP 15:
9 Deadlifts, 225/155
12 Hand Release Push ups
15 Box Jumps, 24/20"

2014 OPEN ATHLETES

1.  Metcon
AMRAP 15:
9 Deadlifts, 225/155
12 Hand Release Push ups
15 Box Jumps, 24/20"

2.  Skills
Hang Squat Clean, 10 x 2 at 65-75% - be fast under the bar.  

Monday 11.4.13

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1. Snatch
1RM

2.  Clean and Jerk
A.  3x1 at 90-95%
B.  2x2 at 80%

3.  Front Squats
7x2 across

4.  Gymnastic Benchmark
A.  Max reps of Strict Parrallette HSPU
B.  30 Kipping PHSPU for time.

AFTERNOON SESSION
1.  Metcon
30 OHS, 135/95
30 TTB
20 Power Snatch, 135/95
20 TTB
10 Squat Snatch, 135/95
10 TTB

2014 OPEN ATHLETES

1. Snatch

1RM

2.  Metcon
30 OHS, 115/80
30 TTB
20 Power Snatch, 115/80
20 TTB
10 Squat Snatch, 115/80
10 TTB

3.  Front Squats
3x2 across

Sunday 11.3.13

Meg Fox.

Rest Day.