Friday 10.4.13

Jon Pera.

2014 REGIONAL ATHLETES

1.  Pulls
5 x 5 Glute Ham Raises - weighted if possible.

2.  Odd Objects/Movements
"Lipson Test"
400m Sled Drag for time, bodyweight

3.  Metcon
7 x 400m Run, OT3M
Post times for all seven rounds.

5.  Row/Core
5 RFT:
300m Row
1 minute Plank

2014 OPEN ATHLETES

1.  Metcon
7 x 400m Run, OT3M
Post times for all seven rounds.

2.  Skills
5 rounds of:
:20 Handstand Hold, :40 Rest - Against a wall with really pretty positioning.  Think, active shoulders and straight line - heels to hands

Thursday 10.3.13

Ben Alderman, Garret Fischer, Kendrick Farris, Jason Khalipa at CFNE.

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1.  Snatch Skills
5 x 5 Squat Snatches, TnG, OTM at 60% - 

2. Clean and Jerk Skills
5 x Low Hang Squat Clean + 1 1/2 Front Squat and Jerk
Low hang is below the knees but off the ground.  
Sequence:  Squat clean from low hang- stand up half way - squat - stand - jerk.

 Squats
4 x 7 High Bar Back Squats, across

AFTERNOON SESSION
1.  Gymnastic Skills
OTM x 12
Odd:  12 Pistols (6/side)
Even:  Play with rings - you pick the movements (levers, iron cross, hspu, etc...)

2.  Metcon

"Tabata Something Else"
8 round of max reps in :20 with :10 rest of:
Pull up
Push up
Sit up
Squat
Score is total reps completed.  Also post a total score for each movement.

2014 OPEN ATHLETES

1.  Metcon

"Tabata Something Else"
8 round of max reps in :20 with :10 rest of:
Pull up
Push up
Sit up
Squat
Score is total reps completed.  Also post a total score for each movement.

2.  Snatch Skills

5 x 5 Squat Snatches, TnG, OTM at 60% - 

3.  Strength

4 x 7 High Bar Back Squats, across

Wednesday 10.2.13

Becca.

Recovery Day.

Cheryl - 5:08 on Monday's Metcon!

Tuesday 10.1.13

Spealler.

2014 REGIONAL & GAMES ATHLETES

MORNING WORKOUT
1.  Bounding
5 attempts to establish 1RM Broad Jump

2.  Pull
3x8 Romanian Dead Lift

3.  20 Rep Benchmark
20 Rep Max Jerk

EVENING WORKOUT
1.  Metcon
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20 - games standards.

2.  Row
Each Interval For Time:
3 x 2K Row, equal work:rest.

2014 OPEN ATHLETES

1.  Metcon
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20 - games standards.

2.  Skills
OTM x 8:  10 TTB + 20 DU

Monday 9.30.13

 Happy Birthday Babe!

2014 REGIONAL & GAMES ATHLETES

1. Snatch Complex
6 sets of: Power Snatch + Squat Snatch + OHS, climbing

2.  Clean and Jerk
3 sets of: Squat Clean + Front Pause Squat (hold the bottom position for 3 full seconds) + Jerk

3.  Back Squats
5 x 3, climbing

4.  Gymnastic Benchmark
max unbroken C2B pull ups

5.  Metcon
For Time:
10-8-6-4-2 Squat Snatches, 115/80
50 Double unders after every set of snatches.

2014 OPEN ATHLETES

1.    Metcon
For Time:
10-8-6-4-2 Squat Snatches, 115/80
50 Double unders after every set of snatches.

2. Clean and Jerk

3 sets of: Squat Clean + Front Pause Squat (hold the bottom position for 3 full seconds) + Jerk

Sunday 9.29.13

Andrew Ho.

Rest Day.

Saturday 9.28.13

Meg Fox.

2014 REGIONAL & GAMES ATHLETES

1. Track Session
A.  4 x Shuttle of: 5-10-15 out and back
B.  6 x 150m Sprint, rest twice the work time.
C.  3 x 400 hard + 400 easy recovery

2.  Barbell 
For time:
4x8 unbroken Back Squats, 225/155 - taken from a rack.
rest 2 minutes
4x4 unbroken Cleans, 225/155 - squat or power.
rest 2 minutes
4x6 unbroken Front Squats, 225/155 - taken from a rack.
rest 2 minutes
2x5 unbroken Jerks, 225/155 - taken from a rack.
rest 2 minutes
1x5 unbroken Thrusters, 225/155 - "thrust-a-jerks" allowed.

This entire session is for time, but don't allow yourself to work with bad mechanics - be smart and take the time you need to get the reps and drill in good movement.  You must break after the prescribed reps and if you can't get a set unbroken you must redo that set.  

3.  Gymnastics
4 RFT:
7 MU
7 Box Jumps, 40/30"
7 Burpees

2014 OPEN ATHLETES

1.    Metcon
3 RFT:
30 Squat Cleans, 95/65
30 Burpees
30 Abmat Sit-ups

"We are lions in a field of lions.

Believe that voice that says that you CAN run a little faster

 and that you CAN throw a little harder.

Luck is the last dying wish of those who want to believe winning can happen by accident.  

Sweat on the other hand is for those who know it's a choice."

Friday 9.27.13

Maralene Zwarwich

2014 REGIONAL ATHLETES

1.  Pulls
5 x 5 Good Mornings

2.  Odd Objects/Movements
OTM x 12:
Odd:  1-arm barbell snatch, 1/side - you choose weight.
Even:  5 Double KB Thrusters, 70/53

3.  Metcon
5RFT:
5 Jerks, 185/135
10 Box Jump Overs, 24/20

4.  Rowing
3 x 1000m, 3 minute rest

5.  Core Work
3 Giant Sets of:
30 Reverse Hypers or 45 Hip Extensions
20 GHDSU
10 Strict TTB

2014 OPEN ATHLETES

1.  Metcon
5RFT:
5 Jerks, 155/105
10 Box Jump Overs, 24/20

2.  Skills
OTM x 15
Minute 1 complete 1 muscle up
Minute 2 complete 2 muscle ups
Minute 3 complete 3 muscle ups
Once you fail restart the ladder at 1 muscle up and begin the climb again.

He re-dips on the Push Press, but still impressive.

Thursday 9.26.13

Logan Schecter 

2014 REGIONAL & GAMES ATHLETES

MORNING SESSION
1.  Big Clean Complex

3 sets of:
3 Position Squat Clean + Push Press +
3 Position Squat Clean + Push Jerk +
3 Position Squat Clean +Split Jerk
1 set consists of all 12 reps without dropping the bar.
Check out the demo videos below.

2.  Squats
4 x 7 High Bar Back Squats, across

3."Griff"

2 RFT:
800m Run
400m Backwards Run

AFTERNOON SESSION
1.  Gymnastic Skills
OTM x 12
Odd:  Max hold Front Lever on rings
Even:  Max hold Back Lever on rings

2.  Metcon

2RFT:
12 OHS, 135/95
12 Burpees
9 Power Snatches, 135/95
9 Burpee Box Jumps, 20"
6 Squat Snatches, 135/95
6 Burpee C2B

2014 OPEN ATHLETES

1.  Metcon

2RFT:
12 OHS, 135/95
12 Burpees
9 Power Snatches, 135/95
9 Burpee Box Jumps, 20"
6 Squat Snatches, 135/95
6 Burpee C2B

2.  Big Clean Complex

3 sets of:
3 Position Squat Clean + Push Press +
3 Position Squat Clean + Push Jerk +
3 Position Squat Clean +Split Jerk
1 set consists of all 12 reps without dropping the bar.
Check out the demo videos below.

3.  Strength

4 x 7 High Bar Back Squats, across

Nate Schrader is a monster.  

255 is the standing world record.

Kendrick Farris misses 245

Wednesday 9.25.13

Brandon Morris

Recovery Day