Monday, September 30, 2013

Tuesday, 100113

CFF & Route 1 CF have teamed up leading into 2014 Season

A1. Strict DB Press 5 sets of 5-6 reps; rest :30
A2. TnG Deadlifts 5.4.3.2.2; rest 2 minutes - HEAVY
B. 
250m Row
20 Cal AD
15 GHD Situps
AFAP, rest 8 minutes x 4
C. EMOM x 20
Odd: Weakness
Even: Weakness
^ low intensity on the weakness training

Sunday, September 29, 2013

Monday, 093013

Who remembers this guy?

A. Complex: Clean Deadlift + Hang SqT Clean x 2 + TnG SqT CleanB. Back Squat - est a 3RM for the day 
C. 3 rds
15 KB Thrusters (53/35 each hand)
20 Burpees
25 Pullups
D. 10RM Push Jerk

New England Affiliates League Site is now LIVE! Share it on your social media and help us grow this first seasons!

Friday, September 27, 2013

Sat, 092913





A1. #'d Pullups 7x3, rest :45
A2. #'d Ring Dips 7x3, rest 2:30-3 min
B. MAP @80-85%
AMRAP 16
400m Run
40 Cal AD
4 Strict HSPU - Deficit 

rest 5 min

AMRAP 16
Row 400m
40 Cal AD
4 Bar Muscle Ups

+

10-15 min of Gymnastics Weakness 

Thursday, September 26, 2013

Friday, 092713



*Competitors Training tonight, Route 1 CrossFit; approx 6p. We are meeting at CFF @ 5:30p and carpooling. All are welcome

A. Power Snatch - TnG 3RM
B. Snatch High  Pull 3x3 @105% of your 1RM
C. 
2 min on clock
25 Calories AD
max burpees
rest 8 min x 4

Wednesday, September 25, 2013

Thurs, 092613


A. Snatch Grip Strict Press (behind neck) - hit a 3RM 
B. OHS - 5RM @31X1
C. 5 rds
7 Sqt Cleans (115/83)
14 T2B
21 Double Unders

Tuesday, September 24, 2013

Wed, 09252013

Poor Chase

A1. Active Recovery; Foam Roll, ART, Thai YOGA massage, Yoga, stretch session etc. 
A2. Line up Nutrition
A3. Line up Training for the rest of the week
A4. Active movement, low volume / low intensity. Play a sport or some technique work in the gym. Keep the body lose and ready for tomorrow!

Monday, September 23, 2013

Tuesday, 092413

CFF Comp shirts for our 5 Teams heading to CF Milford in October


am:
A.
:30 on @90
:30 on @60
x 12
+
@80-85%
800m Run
100 Double Unders
800m Run
+
Farmers Walks - Distance + heavy



pm:
A. Power Clean + Push Jerk + Split Jerk
B. MAP Training 80-85%
AMRAP 8 
10 Pullups
10 Box Jumps (24/20) - step down

rest 4

AMRAP 8
Row 250m
10 GHD Situps
10 KB Swings (70/53)

rest 4

into EMOM x 12
odd: weakness 1
even: weakness 2

Sunday, September 22, 2013

Monday, 092313

Livefreeyouth.org - coming soon!

A. 5RM TnG SqT Clean (Those attending Milford Garage Games; time these)
B. Front Squat - 1RM Single @33X1
C. 
10.8.6.4.2
Thrusters (135/93)
8.6.4.2.1
Muscle Ups
C. Accumulate 3 min of L-Sit Work
D. Recovery / Cool Down

Friday, September 20, 2013

Sunday, 09222013

Barbells For Boobs: coming to CFF Nov 30th. Join our Team and help us raise a few bucks!

A1. Active Recovery; Foam Roll, ART, Thai YOGA massage, Yoga, stretch session etc. 
A2. Line up Nutrition
A3. Line up Training for the rest of the week
A4. Active movement, low volume / low intensity. Play a sport or some technique work in the gym. Keep the body lose and ready for tomorrow!

Saturday, 092113

Juan

A. 10RM Front Squat
B. 800m - TT
C. 400m Runs
x 4, resting 1 min between - good pace here, but sustainability is goal 
D. TGU - 3RM (in a row, each arm)
E. 7 min recovery Row

+ 5k Charity for those attending

Wednesday, September 18, 2013

Friday, 092013


patient, patient. . . 

A. Snatch TnG x 2 + 1 OHS - build to heavy in this complex in 15 min max 
B. Back Squat - climb to heavy single in 10 min - max is not key here, jus heavy single and volume 
C. 
CFNE's East Coast Championship WOD 3 
24 burpees onto plate, 
3 rds of DT 155/103
then 7/5 Muscle Ups

Thursday, 091913

Have you registered a Team yet?

A. Power Clean - TnG Cluster   2.2.2 x 4; rest :20, rest 3 min

B. OHS 3-4 reps x 3-4 sets  with 2 sec pause in hole

C. MAP @80-85%
AMRAP 8
Row 250m
5 Burpees AFAP
10 Pistols (5 each leg)

rest 4 min

AMRAP 8
8 Hang Power Cleans (115/83)
16 GHD Situps
32 Double Unders

rest 4

AMRAP 4
Wall Balls (30/20) to target

D. DB SA Row 4 x 6 reps each arm ; rest :45 between arms

Tuesday, September 17, 2013

Wed, 091813



A1. Active Recovery; Foam Roll, ART, Thai YOGA massage, Yoga, stretch session etc. 
A2. Line up Nutrition
A3. Line up Training for the rest of the week
A4. Active movement, low volume / low intensity. Play a sport or some technique work in the gym. Keep the body lose and ready for tomorrow!

Monday, September 16, 2013

Tuesday, 091713

Congrats to Lynn on her 14th place finish at the East Coast Championships this past weekend. She was very consistent all weekend and happy with her performances. 

am:
A. run / row 
:30 on @90
:30 on @60
x 14
B. TGU - 20 reps, light, alternating 

pm:
A1. CG Deadlift x 2 rep x 3 sets @75% of DL, no rest
A2. Strict HSPU; pbars max reps x 3 sets; rest 3 min between
B. 3 rds - AFAP
20 Wall Balls (20/14 - to 10' target)
15 T2B
10 Burpees

rest / recover before moving on. . . 

AMRAP 14 @80%
300m Row
200m Run
10 Box Jumps (30) - step down

Sunday, September 15, 2013

Monday, 09162013

Nothing is keeping Lindsey from her 2nd Regionals appearance goal; not even her wedding day!


A. Complex: 4 TnG Squat Cleans + 2 Front Squats - build to max on this in 15 min
B. 
Buy In: 10 Muscle Ups
then, 
4 rds
10 Front Rack Lunges (155/108)
10 C2B Pullups
into, 
50 Cal AD


Friday, September 13, 2013

Saturday, 091413



Sat & Sunday = Rest / Recovery days this weekend.
*Get ready for the next phase of programming to kick off on Monday.

Thursday, September 12, 2013

Friday, 091313



A. Snatch - 1RM
B. Clean & Jerk - 1RM
C. DB SA Row 4 x 6-8 reps (each arm); rest :45 between arms
D. 2 mile light cool down run + Mobility 

Wednesday, September 11, 2013

Thursday, 091213



Skill Session:
A. Freestanding HSPU
B. KB "toss" and freestyle movements
C. Rebounding Box Jumps (once calves /achilles completely warmed up)
then, 
A. Banded Deadlifts 10x3, speed is focus @approx 60% of 1RM
B. Wall Balls 5 sets of 20 unbroken Wall Balls; rest accordingly
C. EMOM x 20
Odd: Strict Pullups 4-6
Even: Pistols 8-12 (alt legs)
D. 5 rds 
250m Row
10 Lateral Rower Burpees

Tuesday, September 10, 2013

Wed, 091113

Never Forget

Recovery Day
A1. Active Recovery; Foam Roll, ART, Thai YOGA massage, Yoga, stretch session etc. 
A2. Line up Nutrition
A3. Line up Training for the rest of the week
A4. Active movement, low volume / low intensity. Play a sport or some technique work in the gym. Keep the body lose and ready for tomorrow!

Monday, September 9, 2013

Tuesday, 091013

JOIN the New England Affiliates League! Season 1 starts Nov 3rd
Click HERE


Skill Session: 
AM Session:
300m Row x 10, rest :45 between 

PM:
A. HS Walks
B. L - Sit
C. 1 arm KB SqT Cleans
then, 
A1. CG Deadlift 3.3.2.2.1.1, rest 1 min
A2. CG Bench Press 6 x 3 - ascending, rest 1 min
B. AMRAP 5
Power Clean (185/113)  / Ring Dip - Ladder
1/1 . 2/2. 3/3 etc 



Sunday, September 8, 2013

Monday, 09092013

New England Affiliates League - First season kicks off Nov 3rd. check FB For details


Skill session following WU:
A. HS Walks
B. Double Unders
C. KB Snatch
then, 
A. Front Squat - 5 x 3 across @ 80-85%
B. Snatch Complex: Power Snatch + SqT Snatch + Overhead Squat
C. 
15-12-9
Sqt Clean 135/93
C2B
+
Session B: Either AM of PM A. Row :20 on :20 off x 20 intervals 

Friday, September 6, 2013

Sat, 09072013

CF kids getting after it

A. 2k - TT
20 min Block
- 10 min working a skill
- 10 min on another 

Thursday, September 5, 2013

Friday, 090613

old school 

A. Back Single - second re test day
B. test 1RM weighted Pullup
C. 150 Wall Balls
50 Pullups

Wednesday, September 4, 2013

Thursday, 09052013

GameFace

A. Sqt Clean - 1RM
B. Split Jerk - 1RM
C.  "Christine"

Tuesday, September 3, 2013

Wed, 090413

record your work, watch it, assess your performance. Will help you see where you need to work directly

Rest / Recovery Day 
If going to work skill stuff today, keep intensity / Volume  LOW. 

Monday, September 2, 2013

Tuesday, 09032013

CFF Team Shirts for Garage Games in Milford, Oct 13

A. Power Clean - 1RM
B. 
250m Row
15 KB Swing (70/53)
25 burpees
15 KB Swings
250m Row
rest 12 min x 3

^keep time's for each of the 3 rds; again, resting 12 min between rounds. 

Sunday, September 1, 2013

Monday, 090213


We will be testing this week, followed by bit of a de-load week next. 

A. Power Snatch - Test 1RM while keeping volume fairly low
B. Back Squat - Test 1RM
C. Options
1. 30 Mu AFAP
2. AMRAP 10 of MU
3. AMRAP 7 of MU
4. 1x AMRAP C2b + 1x AMRAP ring dips