4.7.14 "Nancy"

April 06, 2014

ALRIGHT, ALRIGHT, ALRIGHT!!!
Just in case you havent heard yet, here are the official Qualifiers for the CrossFit Games Regionals and Top 200 Masters Qualifier.

Hal Monsini 136th in the WORLD Masters Men 45-49
This is Hal’s 1st time qualifying for the next level after the OPENS in the CrossFit Games

Page Lockhart 10th in the WORLD Masters Women 55-59
This is the Highest ranking Page has qualified during the OPENS and the 3rd straight year in the top 20

Elaine Polito 8th in the WORLD Masters Women 50-54
She placed 3rd in the world in 14.5 and 4th in the world in 14.3
This is Elaines 5th trip back to the CrossFit Games

These Masters athletes are not done yet. They must next compete in a 4 WOD OPENS Style Competition on April 17-21st. There will be 4 WODS released on the 17th and they have just 4 days to complete all 4 WODS and submit scores and videos. This is the 1st Year our Masters athletes have seen this second tier qualifier for the Games. They will be competing against the top 200 athletes in their division and only the top 20 athletes after this qualifier will continue. These 4 workouts plus their overall OPENS ranking score will be added up to see if they can maker the top 20. The excitement continues!!! I am always so proud of our masters athletes, not only are they the hardest workers inside and outside of our box but they are also the most modest of all our athletes, wish them all luck!

Team CFB qualified for the CrossFit Games Northeast Regionals
24th in the Northeast out of almost 400 gyms
With only about 90 members this is a huge accomplishment for team CFB every year we go up against other affiliates with 200-500 members and we still find a way to qualify. We owe a lot of our scores to the GIRLS this year, they really carried the guys in the OPENS!!! Our Regionals Team Training starts now and we will be competing on May 30th-June 1st at the Reebok Headquarters in Canton, Ma for the Northeast Regionals. Get your tickets now!!!

 FITNESS

WARM UP
Pose Running Drills
1. Lean hop
2. 1-Leg Piston Pick ups
3. Partner Piston Trust Fall

Strength
10 Minutes Work up to a Heavy 1 Rep OHS from the floor

“Nancy”
5 Rounds
400m Run
15 OHS (95,65)

20 Min Cap

COMPETITION

We will transition this week into Training Friday, Saturday and Sunday in preperation for the REGIONALS and having Mondays and Thursdays as active Recovery days. This week we will train Monday, tuesday, wednesday and have thursday off. Then start friday, saturday, sunday ON and take the following Monday off.

1. OLY
3 Position Snatch (floor – below the knee – vertical high hang)
7 sets on the :90seconds increase weight each set if form is perfect!
The transition from below the knee to vertical high hang is the FOCUS today

2. STRENGTH
3RM OHS

3. METCON
“Nancy”

4. CORE/ACCESSORY
a. 3×15 Weighted Back Extensions
b. 3×15 BB Upright Rows

EXTRA CREDIT

ENDURANCE
Long Interval (LI)
(Mon, Tue or Wed)
4-8 Rounds
Swim: Repeat 250m recover 3:00, until form/pace deteriorates
Bike: Repeat 5k, spin/recover 3:00, until form/pace deteriorates
Run: Repeat 800m, recover 3:00, until form/pace deteriorates
Row: Repeat 800m, recover 3:00 until form/pace deteriorates

CORE/ACCESSORY
a. 3×15 Weighted Back Extensions
b. 3×15 BB Upright Rows

ANNOUNCEMENTS

EVERY Saturday – 10am
The “SKILLZ” Course
with Coach Keith Lupien
Each week will focus on a different SKILL
Hosted at CrossFit Bridgewater

May 4th – Sunday
“Barbell BeatDown”
Team Competiton
at Whaling City CrossFit
Teams of 2 Same Sex
RX and Scaled Divisions
Sign up here:
https://whaling-city-crossfit.theboxhq.com/events/wccfs-partner-throwdown

April 27th – Sunday
2pm at CFB and 6Pm at CFD
Wild Tree Cooking Workshop
Learn 10 Paleo Crock Pot Recipes
and prep them for the weeks ahead.

May 30-June 1st
Reebok CrossFit Games NorthEast Regionals
Canton, MA
Tickets available now on games.crossfit.com or follow this link:
https://events.cuetoems.com/cfregion_2014/OnlineTicketSales.aspx?l=54613&evt=&sh=

 

Comments

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  1. sheri mcintyre Reply

    That is fantastic, Congrats to All our qualifiers for CFB!!! Totally look up to you guys!! Such great athletes
    !!

    • Adam Reply

      Awesome, work!

    • CC Engine Reply

      Yeah great job everyone!!! 🙂

  2. Brian C Reply

    155#, 13:45 RX

  3. CC Engine Reply

    Missed too many wods lately – only 50 rep max & prev was 60. 😛
    Nancy- 4 rounds 19:45 (45#)
    Still felt great though! 🙂

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