Sunday 2.2.14

Team 3rd Place Finisher, CrossFit Ute

Rest Day.

How do the best become the best?  

They aren't born that way.  

They put in hours and hours (at least 10,000 hours) of focused work.  

And because of that, they can do amazing things.

Saturday 2.1.14

Dan Tyminski

2014 REGIONAL & GAMES ATHLETES

1.  Barbell
With a partner, AMRAP 20:
1 Squat Clean and Jerk each
2 Squat Clean and Jerk each
3 Squat Clean and Jerk each
4 Squat Clean and Jerk each
5 Squat Clean and Jerk each
Guys:  205
Gals:  145
While we are calling this a Squat Clean and Jerk is essentially a ground to overhead, passing through a squat - anyhow.
Example - you do one cluster, your partner does one cluster. You complete 2 reps, you partner does 2 reps.  Continue through the fives.  ONCE YOU BOTH HAVE COMPLETE THE 5 REPS, THAT IS ONE ROUND.  Start round two by having both athletes completing 1 rep and continue again.  

2.  Gymnastics
30 Strict Muscle ups for time - use a band if needed.

3.  Running
2-3 miles 

2014 OPEN ATHLETES

TEAM WOD
Teams of 2 complete 3RFT:
75 Wall Balls, 20/14
50 KBS, 70/53
25 Burpee Box Jumps, 24/20

Friday 1.31.14

Froning and Spealler.

2014 REGIONAL & GAMES ATHLETES

SESSION ONE
1.  Pulls
3-rep heavy Rack Pull - set the bar up just below your knees

2.  Metcon

4 RFT:
12 C2B
9 Dumbbell Deads, 70/50
6 Dumbbell Hang Power Clean, 70/50
3 Dumbell Jerks, 70/50

3.  Odd Object/Movements
1 Mile sandbag run, 30//20

SESSION TWO
1.  Rowing/Core
For time:
500m Row
50 GHDSU
1,000m Row
30 GHDSU
2,000m Row
20 GHDSU

2014 OPEN ATHLETES

1.  Metcon
4 RFT:
12 C2B
9 Deads, 185/135
6 Hang Power Clean, 185/135
3 Jerks, 185/135

2.  Skills
30 Strict C2B Pull ups - Only one set per minute.  If you complete 6 reps in your first set, rest till the start of minute two and start your count at rep 7, again only performing one set.  Continue till all 30 reps are completed.

Thursday 1.30.14

ECC Event 1, "Ropes and Ladders"

2014 REGIONAL & GAMES ATHLETES

SESSION ONE:
1.  Snatch Technique
A.  Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B.  Work up to a heavy single Snatch Balance
C.  Work up to a heavy High Hang Squat Snatch

2.  Squat 
6x4 Safety Bar Back Squat

3. Metcon
AMRAP 7 of:
up ladder by 3's of:
Front Squat, 115/80
Box Jump, 24/20
complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.

4.  Gymnastics Skills
50 L-sit Pull ups

2014 OPEN ATHLETES

1. Metcon
AMRAP 7 of:
up ladder by 3's of:
Front Squat, 115/80
Box Jump, 24/20
complete 3 squats and 3 box jumps, then 6 of each, 9 of each, and continue as far as possible inside of 7 minutes.

2. Snatch Technique
A.  Work up to a heavy single Snatch Grip Push Press + OHS from back rack
B.  Work up to a heavy single Snatch Balance
C.  Work up to a heavy High Hang Squat Snatch

Wednesday 1.29.14

Tommy Hackenbruck.

Recovery Day.

Tuesday 1.28.14

Just a few of the rockstar teams of the ECC.

Clockwise from upper left: Talayna Forunato and Emily Friedman, Tommy Hackenbruck and Adrien Conway, Spencer Hendel and Jared Davis, Chris Spealler and Rich Froning, Michele Letendre, Austin Malleolo and Christ Phillips Adkins

2014 REGIONAL & GAMES ATHLETES

1.  PLOYOMETRIC 
5 attempts to establish your best 5-10-5 pro agility shuttle.

2.  20 Rep BENCHMARK
20RM Bench Press

3.  PULL
A.  Work up to a heavy double, not max
B.  7x3 Speed Deads across at 70% of "A"
C.  3 Giant Sets of:
     8 Stiff Leg Deads
     8 Bent Over Barbell Rows
     8 Weighted Chins (underhand)
     8 Good Mornings
     You choose loads for each movement.  Rest 2 mins between rounds.

4.  METCON
AMRAP 12:
12 Burpees
12 TTB
40 Double unders

2014 OPEN ATHLETES

1.  METCON
AMRAP 12:
12 Burpees
12 TTB
40 Double unders

2.  Skills
12 minute Muscle up Wave
Min 1, complete 1 Muscle up.
Min 2, complete 2 unbroken Muscle ups.
Min 3, complete 3 unbroken Muscle ups.
continue climbing the ladder until you are no longer able to complete the prescribed reps in an unbroken set.  Then reset and climb back up the ladder again.  Continue for 12 minutes. 

Monday 1.27.14

 

Lindsey Valenzuela, Talayna Fortunato, Stacie Tovar.

2014 REGIONAL & GAMES ATHLETES

1.  EMOMx5

2 Squat Snatches - drop from the top and take 5 seconds between reps

2.  EMOMx5

2 Squat Clean and Jerks - drop from the top and take 5 seconds between reps

3.  Back Squats
EMOMx10 - 1 back squat, across

4.  Metcon
AMRAP 5:
Squat Clean to Overhead, 165/115

2014 OPEN ATHLETES

1.  Metcon
AMRAP 5:
Squat Clean to Overhead, 165/115

2.  EMOMx5

2 Squat Snatches - drop from the top and take 5 seconds between reps

Sunday 1.26.14

Male Individula

First Place:  Mat Fraser

Second Place: Austin Malleolo

Third Place: Chris Spealler

Female Individual

First Place:  Talayna Fortunato

Second Place: Lindsey Valenzuela

Third Place: Stacie Tovar

Rest Day

Sunday is a team event at the East Coast Championships.  

Here are a few of the super teams...

Saturday 1.25.14

Watch the live feed at Live.Flosports.net

2014 REGIONAL & GAMES ATHLETES

1.  Barbell Complex
10 climbing sets of:  1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean + 3 Front Squats

2.  "C2B Chelsea" 
EMOMx30 or as long as possible.
5 C2B Pull ups
10 Push ups
15 Squats

2014 OPEN ATHLETES

1.  "C2B Chelsea" 
EMOMx30 or as long as possible.
5 C2B Pull ups
10 Push ups
15 Squats

Friday 1.24.14

Tick...Tock....

2014 REGIONAL & GAMES ATHLETES

1.  Pull

Sumo Deadlift 3RM

2.  Odd Lift/Object
EMOMx12
Odd:  Practice Front and Back Levers - be diligent and seek improvement on every set.
Even:  Stone Bear Hug Carry 50'

3.  Metcon
AMRAP 7:
6 OHS, 135/95
12 Cals on Rower

4.  EMOMx12
Odd:  15 cals on Airdyne
Even:  45 second Plank

2014 OPEN ATHLETES

1.  Metcon
AMRAP 7:
6 OHS, 135/95
12 Cals on Rower

2.  Skills
"Flight Simulator"

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double unders for time.