Saturday 8.29.15

tracy ohsTracy O’Donnell

2016 REGIONAL ATHLETES
SESSION 1:
1. Run
30 mins (15 minutes out and back – use this to ensure you are pacing well.)

SESSION 2:
1. Conditioning
“Rene”
7 Rounds:
400 Meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees
all with a 20/14 vest.

2. Strength Accessory Work
2 rounds not for time:
15 DB Tate Presses
15 DB Skull Crushers
15 DB JM Presses
15 DB Close Grip Bench Presses
50 Banded Good mornings

2016 OPEN ATHLETES
1. Conditioning
“Rene”
7 Rounds:
400 Meter Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

Friday 8.28.15

sager25-01902SagerTooth

2016 REGIONAL ATHLETES
1. Snatch
A. 2-rep Heavy Hang Squat Snatch
B. 3-rep Heavy Squat Snatch

2. Clean & Jerk
EMOMx10: 1 Clean and Jerk

3. Squat
A. 3×2 Front Squat
B. 2×3 Back Squat

4. Conditioning
4 Rounds:
500 Meter Row
10 OHS (155/105)

5. Midline Accessory Work
5 Rounds not for time of:
20 GHDSU
25 Hip Extensions

2016 OPEN ATHLETES
1. Conditioning
4 Rounds:
500 Meter Row
10 OHS (155/105)

2. Strength
A. 3×2 Front Squat
B. 2×3 Back Squat
C. 3×2 Snatch Grip Push Press
D. 2×3 Clean Grip Dead Lift

Thursday 8.27.15

camp

This is happening!

COMPTRAIN FALL TRAINING CAMP – Join Katrin Davidsdottir and Ben Bergeron at CFNE for 3 full days as they start preparing for the 2016 competitive season. This camp is designed for the Regional to Games level athlete. The camp will include multiple training sessions every day along side Katrin and coached by Ben. Along with discussions on how to target weaknesses, periodize your training, how to prepare for the Open/Regionals/Games, mental toughness/focus and nutrition. This camp is not fluff and filler – This is designed to get you to the next level. Find out what it means to train like a champion.

Registration will go live on Monday. Only 20 spots!!!
Cost: $655
Dates: Friday September 25 to Sunday September 27
Times: 9:00-4:00 each day.
Location: CFNE
Cap: 20 Athletes

ALL ATHLETES
Recovery Day

Wednesday 8.26.15

Rogan2Coaching Dan Rogan during a set of KB Thrusters

2016 REGIONAL WODS
1. Barbell Conditioning
5-4-3-2-1 of:
Power Cleans, 185/135
Thrusters, 185/135

2. Squat
EMOMx10: 2 Back Squat Across

3. Gymnastics Pushing
A. 50 Strict HSPU for time
B. 2×100′ HS Walk, rest as needed between sets

4. Conditioning
“Jerry”
For time:
1 mile Run
2K Row
1 mile Run

5. Midline Accessory Work
5×10 Ring In/Outs

2016 OPEN WODS
1. Conditioning
“Jerry”
For time:
1 mile Run
2K Row
1 mile Run

2. Barbell Conditioning
3 RFT:
10 Unbroken Hang Squat Cleans, you choose the weight
:10 rest
25 Unbroken Wall Balls, 20/14
Rest 2 minutes

3. Gymnastics Pushing
10×5 Strict Unbroken HSPU for time

Tuesday 8.25.15

racheljenn2Jenn Smith and Rachel Martinez making synchronized 145# Power Cleans look easy

2016 REGIONAL ATHLETES
SESSION 1:
1. Barbell Conditioning
50 Snatches for time, 135/95

2. Lower Body Pull
A. 2×2 Good mornings
B. 3×10 Glute Ham Raises
C. 2×30 Reverse Hypers

2. Odd Object Conditioning
2 RFT:
100m Sled, 1.25xBodyweight
200m KB Farmers Carry, 2/1.5

3. Gymnastics Conditioning
50 Lateral Burpee Box Jump Overs for time, 24/20

SESSION 2:
1. Track Session
EMOMx40:
Odd: 200m
Even: Rest
The goal is to have every round be within 1 second of each other.

2016 OPEN ATHLETES
1. Barbell Conditioning
50 Snatches for time, 135/95

2. Strength
Work up to a heavy set of: 3 Front Squats + 1 Jerk

3. Rowing
EMOMx24:
Odd: 200m
Even: Rest
The goal is to have every round be within 1 second of each other.

Monday 8.24.15

paul1-25-06433Paul Tremblay… This guy is awesome

2016 REGIONAL ATHLETES
SESSION ONE:
1. Snatch
EMOMx12:
Mins 1-3: 1 rep at 80%
Mins 4-6: 1 rep at 85%
Mins 7-9: 1 rep at 90%
Mins 10-12: 1 rep at 80%

2. Strength
Work up to a heavy set of: 3 Front Squats + 1 Jerk

3. Gymnastic Pulling
EMOMx8: 1 Legless Rope Climb

SESSION TWO:
1. Conditioning
With a running clock:
1. At the 0:00
“Elizabeth”
21-15-9 of:
Power Cleans, 135/95
Ring Dips

2. At the 10:00
12-9-6 of:
Hang Squat Cleans, 155/105
Strict Ring Dips

3. At the 20:00
9-6-3 of:
Squat Cleans, 205/145
Muscle ups

4. Accessory Work
CrossOver Symmetry Plyometric Protocol – If you haven’t bought this system yet, do it! Its a game changer.

2016 OPEN ATHLETES
1. Conditioning
“Elizabeth”
21-15-9 of:
Squat Cleans, 135/95
Ring Dips

2. Snatch
EMOMx12:
Mins 1-3: 1 rep at 75%
Mins 4-6: 1 rep at 80%
Mins 7-9: 1 rep at 85%
Mins 10-12: 1 rep at 80%

3. Gymnastics
EMOMx5: Muscle ups Practice – The idea here is to move better. More reps are not better…better reps are better. Try to keep your legs straight throughout the entire movement and catch higher in the dip.

Saturday 8.22.15

rachel1Rachel Martinez of Team CFNE at this year’s East Regional.

 

A note about todays training …

The average age of a homeless person in America is 9 years old.  Nine! (that is why the wod is themed with “9’s”). That is including everyone, adults, teens, etc…  As a father of four kids (including two toddlers) this hurts.  We need to do something about this.  

I put this programming out there for free every day.  I have never asked for anything in return… until today.  Please, please help our cause by donating to this link Kettlebells4Kids and Horizons for Homeless.

2016 REGIONAL ATHLETES
1. Run
20 minutes at moderate effort

rest 20 minutes

2. Run
10 minutes at moderate effort

rest 15 minutes

3. Conditioning
“Kettlebells for Kids”
AMRAP 9 of:
9 KBS, 1.5/1
9 Burpees
9 KBS, 1.5/1
9 Box Jumps, 24/20

rest 10 minutes

4. Run
15 minutes at moderate effort

5. Strength Accessory
A. 5×10 Close Grip Bench Press
B. 5×10 1-arm Bench Support DB Row (10 reps each side)

C. 5×10 Bench supported Weighted Bridge

2016 OPEN ATHLETES
1. Conditioning
“Kettlebells for Kids”
AMRAP 9 of:
9 KBS, 1.5/1
9 Burpees
9 KBS, 1.5/1
9 Box Jumps, 24/20

These Saturday conditioning sets are designed to replicate the stimulus of an Open-like workout.  The loading, scheme, format and movements may not be what we have traditionally seen in the Open, but that doesn’t diminish their validity as tests or potency for preparing you for the metabolic conditioning that we’ll see in the Open.  There is a reason the volume is very low on Saturdays for Open athletes. Treat these WODs with respect and give them everything they deserve – no gaming, nothing less than your best effort.  Go get it.

2. Focus Work
EMOM 10: 1-5 reps of goat movement

Friday 8.21.15

photoLove this picture of me (rep’n the CompTrain shirt) coaching Katrin before the sandbag event at the Games.

2016 REGIONAL ATHLETES
1. Snatch
A. 3×1 High Hang Power Snatch
B. 3×1 Hang Power Snatch
C. 3×1 Low Hang Power Snatch

2. Clean Jerk, Heavy
5 Sets of 2 Power Cleans + 1 Push Jerk, Climbing – drop the bar after after the first power clean, these are not TnG reps.

3. Strength
A. Heavy 2-rep Front Squat
B. 3×10 Back Squats, across
C. 3×2 Pausing Clean Pulls – with a clean grip, pull the bar just below your knees and pause for 3 full seconds before standing to full extension. Drop from the top, these are not TnG reps.

4. Conditioning
6 Rounds for time of:
5 Unbroken Strict Press – as heavy as possible
20/15 cal Row
25 Abmat Sit ups – feet unanchored
Rest 1 min between rounds

2016 OPEN ATHELTES
1. Conditioning
5 Rounds for time of:
5 Unbroken Strict Press – as heavy as possible
20/15 cal Row
25 Abmat Sit ups
Rest 1 min between rounds

2. Strength
A. Heavy 2-rep Front Squat
B. 3×10 Back Squats, across
C. 3×2 Pausing Clean Pulls – with a clean grip, pull the bar just below your knees and pause for 3 full seconds before standing to full extension. Drop from the top, these are not TnG reps.

3. Rowing
5x300m, 1 minute rest