A - Mobility 

5 mins calfs 

5 mins hamstrings 

5 mins hips 

5 mins traps 

B - I will prob hit a 10 min EMOM

5 mis power snatch at 40 x5 reps 

5 mins power snatch at 50 x5reps 

5 mins power snatch at 60 x 5 reps 

- just to get used to moving a larger load ready for the lighter lift 

C - Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

Perfection

Time to drill movements

A - 20 min of mobility

look to focus on ankles, knee, hip, shoulder

B - 20 min EMOM

odd - 4-8 Turkish get ups
even - 10-15 Air Squats (using wall)

NB - key focus today is on improving squat so that we can look to improve Front, Over Head, Snatch, Cleans etc with a better position in the bottom of the squat

C - 20 mins row Recovery

time to go long before open starts

coach pants taking 6pm through hang snatch tekkers

Plan for the next 5 weeks
Monday - Open/ Strength
Tuesday - Wod/ strength
Wednesday - Wod/ Conditioning
Thursday - Recovery/ Gymnastics
friday - Open / Strength  
Saturday - Wod/ Oly
Sunday - Rest day (do nothing)

A - Mobility
5 mins foam roller
5 mins shoulders
5 mins general

B - 20 RM push jerk

Fon - 60, 70, 80

C - 5 rounds
1000 m Row
3 min Rest

D - 100 t2b every time you drop 5 burpees

A - Mobility
5 mins Ankle
5 mins hamstrings
5 mins traps

B - 8 min AMRAP

3/5/7 Hang Snatch
30/50/70 Double unders

C - for time
30 wall balls 30/20
rest 1 min
20 wall balls
rest 1 min
10 wall balls

D - 3 min hollow hold

One week left

A - Mobility 
5 mins Calfs
5 mins Hamstrings 
5 mins traps 

B - Tabata of:
TTB
BJ
Row for Cals
DB 1-arm Snatch 70/50, alternate hands every :20 interval

C - 15 min Snatch EMOM 
first 5 mins 4 reps not T&G good form 
second 5 mins 2 x not T&G + 2 reps TNG
last 5 mins 4 x T&G

D - 100 back ext  

The three-headed monster

From the mind of Ben Bergeron, CrossFit New England

Coaching background -  Chris Spealer (six-time Games Athlete, 3rd place 2011), Becca Voigt (5-time Games Athlete, 3rd place 2011) Heather Bergeron (2-time Games Athlete, 8th place, 2010), Brian Curley (Master's Champion, 2010), Lisa Mikkelson (Master's Champion, 2012) and Team CrossFit New England (World Champions, 2011)

The Three-Headed Monster
Your goal is to become a three headed monster.   Top athletes in this sport have Strength, Skills and Conditioning.  Your goal is to be feeding (improving) all three heads at the same time - every month, every week, every day.  If you have a serious weakness in one (one head is smaller than the other two), feed it more till its as big as the others.

Conditioning - This is the "Sport of Fitness", and we define fitness as work capacity.  Do you have the conditioning and stamina to move quickly regardless how light or heavy the task is, and regardless of how long the effort may take.  Lots of dudes can do 10-20 Front Squats at 100#, but what happens when they need to rep out 100 front squats with their heart rate at 190?   

Strength - The sport of CrossFit rewards strong athletes.  The average 2013 Games Athletes have the following numbers (men/women):
Snatch:  117/70
Clean and Jerk:  145/85
Back Squat: 197/112
Dead Lift:  231/141
In fact at this year's games the CJ ladder was one of the most predictive events of final placing.  The top ten OVERALL male finishers averaged about 147# on the CJ ladder at the Games.  Places 11-20 in the overall standings averaged about 143.  Places 21-30 were about 142 and the bottom 15 or so places clean and jerked an average of 108.  In other words, assuming you have the conditioning and skills to make it to the games, the stronger you are the more likely you are to place well overall.  

Skills - Few aspects of the sport separate the good from the great more than their skills.  Work capacity and strength are certainly vital pieces to success, but it doesn't matter how strong you are (227# dead lift), how well conditioned you are (5:00 mile), or how many burpees and kettlebell swings you can do - if you can't do big sets of Muscle ups, HSPU, Pistols, Double unders, Butterfly pull ups, Handstand walking, etc...  If you can't do the high skill stuff you are going to be stopped in your tracks in a competition.  

From Three headed monster to 5-tool player...
Mobility - will help you move efficiently.  This is the name of the Game and will allow you to train with greater volume.

Mental Game - Are you a "Game-Day Athlete"?  Thriving under the bright lights.  Using the nerves and adrenaline to improve performance.  Focusing on what you can control and ignoring the noise.  Lots of athletes put up big numbers in their gym, but can't perform on the big stage.  This is a mental issue and it's something that needs to be worked on everyday - not just when you get to the big stage.  

Use the greatest champ our sport has ever seen (and may ever see), Rich Froning.  Rich is the best 5-tool players in the sport; strength, conditioning, skills, mobility and the mental strength to compete at anything, anywhere at any level.  This is what we are striving to build here.

True community spirit is when everyone encourages the last person to the end this breads success as a community and individually knowing you have your boys behind you, CrossFit prides itself on this not being a solo artist. Remember when your feeling down who picks you up, when you see a fellow member down and out pick them up and push them on and maybe one day they will return the favour.

Guys and girls you have come so far since we started this page for you to gain more focus and drill more skills, I see PBs every week not on with weight in hand but also on gymnastics. Remember gymnastics is harder to measure but always remember where you have come from and how you move now. Don't beat yourselves up, enjoy your training and results will come if we don't see improvements we can change focus.

Gang remember this sat we will be running a competitors day so 930 WOD, 11 am barbell, 12 WOD 1 mobility. then maybe some food after great chance to chat to others about comps coming up.

DWF, tribal, open, regional focus, etc etc

A - Mobility
5 mins trap focus
5 mins shoulder band focus
5 mins lats

B - 20 min AMRAP

2 muscle ups
4 burpees to bumper plate
8 Kb swings

C - tabata
8 rounds
20 sec work, 10 sec rest
holow rocks

A - Mobility 

general work 

B - 20 min EMOM

10 C2B

10 HSPU 

C - 20 min row 

A - Mobility
3 x 15 wall squats focusing on 3:3 tempo
3 x 15 wall angles
3 x 30 sec HS hold

B - In a 27 min time cap complete the following

10 min to establish a 2 RM OH Squat from the floor
(I will be using my early lifts to hit a 1 RM Snatch + 1 Oh squat, then when I fail use c&j method)

then into a

10 min AMRAP

19 STOH
19 Pistols

then into

7 min AMRAP

19 Front squats
19 push ups (hog)

C - 5 mins
30 sec T2B
30 sec rest

NB - aim to beat previous scores

Heavy day

A - Mobility
spend 15mins on own areas

B - 3RM Clean and jerk

C - 3 RM Back Squat

D - 3 min hollow hold

A - Mobility
5 mins Ankle focus
5 mins hip flexor
5 mins traps

B - for time
2 rounds
1 mile run
17x Squat snatch @80% 1RM
34 x burped box jumps

C - 10 min EMOM

odd - 5 -10 pull ups
even - 5 - 10 ring dips

D - 5 mins hollow rocks
30 sec work
30 sec rest

Gang you've been smashing it this month great job on the PBs and progress lets keep it up and remember if it doesn't happen on the day remember how far you have come in the last month. Work your numbers and build from there

A -  Mobility
5 mins traps
5 mins chest
5 mins hamstrings

B - 3 rounds

21 P.cleans
27 burpees
27 T2B

C - Every 2 mins

set 1 - 10-20 C2B
set 2 - 10-20 pull ups
set 3 - 10-20 C2B
set 4 - 10-20 pull ups
set 5 - 10-20 C2B

NB - start your set every 2 mins, total 10mins work

D - 100 back ext

A - Mobility

5 min ankle
5 min chest
5 min general

B - Muscle up tekkers

C - 20 EMOM

odd 10 box jumps
even 10 push ups

D - 20 min Row
active recovery not for time

E - 100 hollow rocks

A - Mobility 
5 mins Lats 
5 mins Hamstring 
5 mins chest 

B - Attempt PRs with as much warm-up and rest between efforts 
1RM Front Squat 
1000 m row 
ME ring dips 

C - 10 min EMOM 
odd 5-10 pull ups 
even 5-10 HSPU 

strength day

A - Mobility
5 mins Hip flexor (ball into hip)
5 mins lats (foam roller)
5 mins Hamstrings

B- Open Wod 13.4

7 min Ladder
3 C&J
3 T2B
6 C&J
6 T2B
etc etc

C - Back squat 1 RM
Fon - 120, 130, 150, 170, 180, 190Pb

D - 10 min rolling clock
1 min Pistols
2 min HSPU
3 min push ups
4 mins sit ups (abmat)

sorry for late post

A - Mobility
5 mins ball in traps
5 min hip flexors
5 mins ankle

B - ?

C - 10 min EMOM
odd 10 back ext
even 5 box jumps 30'/24'

NB - focus on landing in same position

D - 5 min work
30 sec t2b
30 sec rest

Red tshirt Friday

A - Mobility
15 min general

B - 30 min AMRAP

10 Box jumps
10 bumper GTOH
10 V-up

C - Gymnastic focus

5 x 10 ring push ups
5 x 1min HS Hold (wall facing)
6 mins EMOM
30 sec Hollow hold
30 sec rest

A - Mobility
spend 15 mins on 3 different areas

B - 20 min EMOM
15-20 MB cleans
1 min Row (20/15 cals)

C - 100 Burpee Deadlifts @bodyweight

NB - every time you let go of the bar you will have to perform a squat clean for each rep at the end

100 DL burpees + squat cleans = time

D - 50-100 back ext

A - Mobility
5 mins Band work on shoulders
5 mins tennis ball in traps
5 mins ankle

B - 10 min EMOM
10 x STOH

Fon hit 70kg
Pants hit 60kg

NB - last 2 rounds sucked, turned into a 2 min AMRAP :)

C - 15 min AMRAP
5 HSPU
7 push ups
10 wall balls

D - 3 min hollow hold

A - Mobility
5 mins Ankles
5 mins tennis ball in traps
5 mins ball on hip flexor

B - 10 min EMOM
1 x squat snatch @80%ish

C - Bench press
try to find a 10 RM

during your rest period you will hit a max effort of
T2B or
Double under

D - 5 mins
30 sec hollow rocks
30 sec rest

Enjoy this fun combo

Lets start to build on last weeks support and push each other more and more even drag people into our world of pain

A - WORKOUT 13.5

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 4 minutes of:
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

B - Back Squat
10rm

C - HSPU

5 rounds
Max Effort followed by kipping Max effort
rest as needed

NB - this is two scores