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.  

Sunday 4.20.14

Stand by for some updates on next year's 

Kill Cliff East Coast Championships.  

We have some exciting stuff on the way.

2014 REGIONAL & GAMES ATHLETES

Rest Day - HAPPY EASTER!

2014 MASTERS QUALIFIERS
1.  1 RM Clean and Jerk

2.  "Amanda"
Details depend on age groups.


2015 OPEN ATHLETES

Rest Day - HAPPY EASTER!

Saturday 4.19.14

Austin Malleolo and James Hobart

2014 REGIONAL & GAMES ATHLETES

1.  Track Session
"Tosh Sprints"
3 Rounds for time of:
200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.

2.  AMRAP 15:
Up Ladder, 1.2.3.4...reps of each
Thrusters, 155/105
L-Pull ups

3.  3RFT:
8 Strict HSPU
8 DB Squat Snatch, 70/50 - (4/side)

2014 MASTERS
"Event 3"
3 RFT:
50 Cal Row
15 HSPU
50 Double Unders


2015 OPEN ATHLETES

"Tosh Sprints"
3 Rounds for time of:
200m Sprint, rest equal time + 400m Sprint, rest equal time + 600m Sprint, rest equal time.

Friday 4.18.14

Elizabeth Akinwale.

2014 REGIONAL & GAMES ATHLETES

1.  Clean and Jerk
1 Clean and Jerk, EMOMx9
Min 1-2-3 at 85%
Min 4-5-6 at 90%
Min 7-8-9 at 95%

2.  Front Squat 
4x4 across

3.  Amanda
9-7-5
Muscle ups
Squat Snatches, 135/95

2014 MASTERS & 2015 OPEN ATHLETES

1.  Clean and Jerk
EMOMx9
Min 1-2-3 at 85%
Min 4-5-6 at 90%
Min 7-8-9 at 95%

2.  Front Squat 
4x4 across

3.  Amanda
9-7-5
Muscle ups

Squat Snatches, 135/95

Thursday 4.17.14

 Jessa Lemoine, Sheila Barden, Katrin Davidsdottir, Kaleena Ladeairous, Becca Voigt, 

 Stacey Kroon, Tracy O'Donnell, Rachel Martinez, Michelle Letendre

Recovery Day.

Congrats to everyone that qualified for Regionals this year!

I am very proud of the community we have built on this site over the last 2 years and the 200-ish(!!!) athletes that will be moving on to the next round. 

I am honored that so many great athletes and people have come to this site.  

As a thank you, I would like to send EVERYONE that qualified for Regionals a free 

Regionals "Built By Bergeron" CompTrain shirt.

(In the next few weeks we will be rebranding Competitorswod.com as CompetitorsTraining.com)

These shirt will not be for sale - the are just for the athletes that qualified.  

I hope you guys represent the CompTrain by wearing these shirts at Regionals. 

I am hoping the new CompTrain Site will have a place that anyone can buy a shirt. 

If you follow this site, qualified for regionals, and would like a shirt, please email Ali@Crossfitnewengland.com

Wednesday 4.16.14

Bushey.

2014 REGIONAL & GAMES ATHLETES

1.  "Big DT"
5 RFT:
12 Deads, 185/135
9 HPC, 185/135
6 Jerks, 185/135

Rest as long as possible

2.  For Time:
5-4-3-2-1 Rope Climbs
10 Calories on Assault Bike (30 cals on airdyne)
Round one is 5 rope climbs + 10 cals, round two is 4 rope climbs + 10 cals, etc...

Rest as long as possible

3.  "The Animal"
100 KBS for time, 70/53

2014 MASTERS

1.  Strength
Front Squat, quickly work up to a heavy double (not max).

2.  Metcon
75 Clean and Jerks, 95/65

3. Skills
AMRAP 6 of:
3 unbroken Muscle ups


2015 OPEN ATHLETES
1.  "Randy"
75 Power Snatches for time, 75/55

2.  Skills
EMOMx10
Odd:  200m Row
Even:  3-5 Muscle ups

Want to master something?  

Be prepared to put in the time, and be prepared to fail.  

Tuesday 4.15.14

Daigle.

2014 REGIONAL & GAMES ATHLETES

1.  "Fore"
Max Reps in:
4 minutes of Clean and Jerks, 135/95
4 minutes of Rowing for Calories
4 minutes of Burpees

Rest as long as possible.

2.  For Time:
50-40-30-20-10 Wall Balls, 20/14
25-20-15-10-5 Box Jumps, 24/20"

Rest as long as possible.

3.  3 RFT
10 Bench Press, 205/135
10 Bar MU
30 GHDSU

2014 MASTERS

1.  Squat Clean and Jerk
Work up to a 3-Rep max, TnG

2.  EMOMx5
5 TnG Squat Snatches, across.

3.  For Time:
30-25-20-15-10-5 of:
Wall Balls, 20/14
Box Jumps, 24/20"


2015 OPEN ATHLETES
1.  Squat Clean and Jerk
Work up to a 3-Rep max, TnG

2.  EMOMx5
5 TnG Squat Snatches, across.

3.  For Time:
50-40-30-20-10 Wall Balls, 20/14
25-20-15-10-5 Box Jumps, 24/20"

Want to increase HGH production by 1,600%?  Get in the sauna.

Monday 4.14.14

Nice write up on the ECC in Sweat RX Magazine.

Recovery Day.