May 31, 2012
WOD Thursday 5/31/2012
A) Push Press - Heavy 5
B) "Nate"
AMRAP 20 of:
2 Muscle ups
4 Handstand Pushups
8 KB Swings (70#/ 53#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
B) "Nate"
AMRAP 20 of:
2 Muscle ups
4 Handstand Pushups
8 KB Swings (70#/ 53#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
May 30, 2012
WOD Wednesday 5/30/12
A) Back Squat - Heavy 5
B) 5 rounds of:
400m run
5 Back Squat (315#/ 205#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
B) 5 rounds of:
400m run
5 Back Squat (315#/ 205#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
May 29, 2012
Philosifizing
A lot of athletics, especially Crossfit athletes like to take things to the extreme. Pushing their bodies to the point of collapse is often the norm. They work as hard as they can to get every possible rep and finish that extra second faster.
Competition makes us do crazy and often stupid things. A few athletes at the Crossfit Games North East Regional had their bodies fail on them because of the immense stress that they were puitting on themselves. The elements played a part in this as the heat was relentless. Many of the athletes were not used to working out at that level in that kind of climate.
Now I'm all for going balls to the wall, but at what cost? I can see the reasons for pushing this hard when competing in an organized event such as the Crossfit Games, but should the average person working out at his or her box or in their garage or wherever push themselves to such extremes?
Underground Strrength Coach, Zach Even-Esh, preaches "get confortable being unconfortable." Put yourself in situations your body isn't used to. This will help you become stronger physically and mentally. Get out of the air conditioned gym and go to the park in the heat or the cold and get some work in.
The line between safety and intensity often gets blurred in the crossfit community. Are those extra few box jumps or extra seconds on your Fran time worth your heath? The answer is I don't know. I was hoping to get some type of conclusion by the end of this, but there really is no answer. Of course you should challenge yourself, of course you should test your limits, but be aware of your body and know your goals. It's just a risk and reward thing.
So I guess what I'm basically saying is, be careful guys...
Train hard on train smart.
Competition makes us do crazy and often stupid things. A few athletes at the Crossfit Games North East Regional had their bodies fail on them because of the immense stress that they were puitting on themselves. The elements played a part in this as the heat was relentless. Many of the athletes were not used to working out at that level in that kind of climate.
Underground Strrength Coach, Zach Even-Esh, preaches "get confortable being unconfortable." Put yourself in situations your body isn't used to. This will help you become stronger physically and mentally. Get out of the air conditioned gym and go to the park in the heat or the cold and get some work in.
The line between safety and intensity often gets blurred in the crossfit community. Are those extra few box jumps or extra seconds on your Fran time worth your heath? The answer is I don't know. I was hoping to get some type of conclusion by the end of this, but there really is no answer. Of course you should challenge yourself, of course you should test your limits, but be aware of your body and know your goals. It's just a risk and reward thing.
So I guess what I'm basically saying is, be careful guys...
Train hard on train smart.
Certified Awesome Update
Sorry there were no posts this weekend, it was very hectic with the Regional Competition. Our team performed very well and showed a lot of heart. Ron Yellin finished 20th, Christina Gloger took 19th, and I took 4th, narrowly missing a trip to this years Games. A big thanks to everyone who came to support us. We are already thinking towards making improvements for next year. WODs will continue, starting tomorrow.
Ron Yellin - Event 2
Christina Gloger - Event 4
David Charbonneau - Event 5
Ron Yellin - Event 2
Christina Gloger - Event 4
David Charbonneau - Event 5
May 28, 2012
Daily Dose of Awesomeness
We here at Certified Awesome would like to say thank you to everyone who has served our country.
May 23, 2012
WOD Wednesday 5/23/12
This is the last day of training before our Competition Team (Christina Gloger, Ron Yellin, and myself) head to Boston for the Northeast Regional Tournament this weekend. Wish us luck!
A) Row 2000 meters
B) Mobility work
A special thanks to Outlaw CrossFit and CrossFit Invictus for giving us great programming ideas throughout our Regional training cycle, especially the tapering.
In case you don't know, here are the Workouts we will be performing this weekend.
Our Competition Squad (From Left to Right): David Charbonneau, Christina Gloger, and Ron Yellin.
Old pic, we are much more handsome now ...
Post Scores to Comments
A) Row 2000 meters
B) Mobility work
A special thanks to Outlaw CrossFit and CrossFit Invictus for giving us great programming ideas throughout our Regional training cycle, especially the tapering.
In case you don't know, here are the Workouts we will be performing this weekend.
Our Competition Squad (From Left to Right): David Charbonneau, Christina Gloger, and Ron Yellin.
Old pic, we are much more handsome now ...
Post Scores to Comments
Daily Dose of Awesomeness
It's that time of year again! We work hard so dont be afraid to show it off.
May 22, 2012
WOD Tuesday 5/22/12
A) Snatch - Heavy Single (Not a maximal effort) - Work up to about 90-95%
B) 5 rounds of:
45 seconds to complete 20 Double Unders and 1 Snatch
15 seconds Rest
For the five rounds use 70%, 75%, 80%, 85%, 90% of 1 RM
C) 2 rounds of:
100 meter sprint (50 down, 50 back)
6 Dumbbell Snatches (100#/ 70#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Christina Gloger completing a portion of WOD C (she performs 10 reps instead of 6)
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B) 5 rounds of:
45 seconds to complete 20 Double Unders and 1 Snatch
15 seconds Rest
For the five rounds use 70%, 75%, 80%, 85%, 90% of 1 RM
C) 2 rounds of:
100 meter sprint (50 down, 50 back)
6 Dumbbell Snatches (100#/ 70#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Christina Gloger completing a portion of WOD C (she performs 10 reps instead of 6)
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May 21, 2012
WOD Monday 5/21/12
This a Tapering Off week before Regionals this weekend, so these workouts will be low in volume.
A) 7 Deadlifts (345#/ 225#)
90 seconds Rest
7 Deadlifts
B) 30 Back Squat (135#/ 95#)
40 Pull up
20 Shoulder to Overhead (135#/ 95#)
30 Front Squat (85#/ 65#)
20 Pull up
20 Shoulder to Overhead (85#/ 65#)
20 Overhead Squat (65#/ 45#)
10 Pull up
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
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A) 7 Deadlifts (345#/ 225#)
90 seconds Rest
7 Deadlifts
B) 30 Back Squat (135#/ 95#)
40 Pull up
20 Shoulder to Overhead (135#/ 95#)
30 Front Squat (85#/ 65#)
20 Pull up
20 Shoulder to Overhead (85#/ 65#)
20 Overhead Squat (65#/ 45#)
10 Pull up
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Post Scores to Comments
May 20, 2012
May 19, 2012
WOD Saturday 5/19/12
A) 5 rounds of:
50m sprint
6 DB Snatch (100#/ 70#)
B) 40 Pistols
20 Hang Cleans (225#/ 135#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO w Christina Gloger and Mike Tiberia
WOD B DEMO w David Charbonneau and Ron Yellin
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50m sprint
6 DB Snatch (100#/ 70#)
B) 40 Pistols
20 Hang Cleans (225#/ 135#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO w Christina Gloger and Mike Tiberia
WOD B DEMO w David Charbonneau and Ron Yellin
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WOD Friday 5/18/12
A) Snatch - Heavy Single
B) Every Minute, On The Minute, for 10 minutes:
20 Double Unders
1 Snatch - Attempt to increase the weight every set
C) 21 Strict Handstand Pushups
Rest 1 minute
21 Kipping Handstand Pushups
D) Row for 10 minutes
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Olympic Lifting Compilation for your viewing pleasure
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B) Every Minute, On The Minute, for 10 minutes:
20 Double Unders
1 Snatch - Attempt to increase the weight every set
C) 21 Strict Handstand Pushups
Rest 1 minute
21 Kipping Handstand Pushups
D) Row for 10 minutes
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
Olympic Lifting Compilation for your viewing pleasure
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May 18, 2012
May 17, 2012
WOD Thursday 5/17/12
REST
Lets work on some more Shoulder Mobility with Kelly Starrett and Carl Paoli
Lets work on some more Shoulder Mobility with Kelly Starrett and Carl Paoli
May 16, 2012
WOD Wednesday 5/16/12
A) Back Squat Heavy Single
B) 50 Back Squat (135#/ 95#)
40 Pull ups
30 Shoulder to Overhead (135#/ 95#)
30 Pull ups
20 Shoulder to Overhead (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w David Charbonneau and Ron Yellin
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B) 50 Back Squat (135#/ 95#)
40 Pull ups
30 Shoulder to Overhead (135#/ 95#)
30 Pull ups
20 Shoulder to Overhead (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w David Charbonneau and Ron Yellin
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May 15, 2012
WOD Tuesday 5/15/12
A) 3 rounds of:
7 HEAVY Deadlift (345# or more/ 225# or more)
60 seconds Rest
B) 20 Deadlifts (225#/ 155#)
10 Muscle up
25 Wallball
20 Toes to Bar
25 Wallball
20 Toes to Bar
C) 1000 meter Row
50 Pistols
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w Ron Yellin and Christina Glogger (Video runs out before end of Workout
Pistol help with Carl Paoli
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7 HEAVY Deadlift (345# or more/ 225# or more)
60 seconds Rest
B) 20 Deadlifts (225#/ 155#)
10 Muscle up
25 Wallball
20 Toes to Bar
25 Wallball
20 Toes to Bar
C) 1000 meter Row
50 Pistols
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w Ron Yellin and Christina Glogger (Video runs out before end of Workout
Pistol help with Carl Paoli
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The Monthly Movement
I know this is late, our dozens and dozens of fans demanded this post so I have no choice but to give into the masses. Without further delay May's monthly movement is the...
Hip Rotation/Sit through:
Why:
This is a great dynamic movement to do as a warm-up to loosen up the hips or at he end of a workout. Start out slow to get the motion right and go faster as you get better at it.
Train hard and train smart.
Hip Rotation/Sit through:
Why:
- Great mobility drill especially for mma and wrestling
- Builds core strength and speed
- Done long enough it is a great cardio workout
- Start on your hands and knees with your butt on or close to your heels
- Lift one knee of the floor and rotate your hip in the direction of the knee lifted
- Slide your leg under the knee you lifted into a position where it looks like your siting with one leg straight and one leg bent
- Do not let your butt touch the floor
- Now slide your leg back under and perform the same movement on the others side
The directions are a little hard to follow, but I found this video on this cool website called youtube.com
The drill starts at about :30 and ends around 1:15
This is a great dynamic movement to do as a warm-up to loosen up the hips or at he end of a workout. Start out slow to get the motion right and go faster as you get better at it.
Train hard and train smart.
May 14, 2012
Daily Dose of Awesomeness
There is so much Awesome in this picture I can barely take it.
(click image to enlarge)
WOD Monday 5/14/12
A) Hang Clean - Heavy Single
B) 30 Hang Cleans (225#/ 135#)
C) 3 rounds of:
10 DB Snatches (100#/ 70#)
100 meter run (50m down, 50m back)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w Ron Yellin and David Charbonneau
WOD C DEMO w Christina Glogger (First round)
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B) 30 Hang Cleans (225#/ 135#)
C) 3 rounds of:
10 DB Snatches (100#/ 70#)
100 meter run (50m down, 50m back)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w Ron Yellin and David Charbonneau
WOD C DEMO w Christina Glogger (First round)
Post Scores to Comments
May 13, 2012
WOD Saturday 5/12/12
Sorry this is a day late. Been having some computer troubles.
A) Snatch - Heavy Single
B) 10 minute AMRAP of:
20 Double Unders
Snatch (205#/ 115#)
20 Double Unders
Snatch (215#/ 125#)
20 Double Unders
Snatch (225#/ 135#)
C) 10 minute AMRAP of:
2000 meter Row
Max Effort Muscle ups
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w Ron Yellin and David Charbonneau - This one got a little sloppy
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A) Snatch - Heavy Single
B) 10 minute AMRAP of:
20 Double Unders
Snatch (205#/ 115#)
20 Double Unders
Snatch (215#/ 125#)
20 Double Unders
Snatch (225#/ 135#)
C) 10 minute AMRAP of:
2000 meter Row
Max Effort Muscle ups
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w Ron Yellin and David Charbonneau - This one got a little sloppy
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May 11, 2012
WOD Friday 5/11/12
A) "Diane"
21 - 15 - 9 of:
Deadlift (225#/ 155#)
Handstand Pushup
B) 30 Back Squats (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
20 Front Squats (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
10 Overhead Squats (135#/ 95#)
10 Pull ups
10 Shoulder to Overhead (135#/ 95#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO w David Charbonneau and Ron Yellin
WOD A DEMO w Ron Yellin and David Charbonneau
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21 - 15 - 9 of:
Deadlift (225#/ 155#)
Handstand Pushup
B) 30 Back Squats (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
20 Front Squats (135#/ 95#)
20 Pull ups
10 Shoulder to Overhead (135#/ 95#)
10 Overhead Squats (135#/ 95#)
10 Pull ups
10 Shoulder to Overhead (135#/ 95#)
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO w David Charbonneau and Ron Yellin
WOD A DEMO w Ron Yellin and David Charbonneau
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May 10, 2012
WOD Thursday 5/10/12
A) 20 Dumbbell Snatches (100#/ 70#)
Rest 2 Minutes
20 Dumbbell Snatches
B) 4 rounds of:
Max Rep Hang Clean (225#/ 135#)
Rest 2 minutes
C) Back Squat - Heavy Triple
D) 20 Toes to Bar
20 Pistols
50 foot Farmers Carry (100# DBs/ 70#)
15 T2B
15 Pistols
50 foot Farmers Carry
10 T2B
10 Pistols
50 foot Farmers Carry
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO w David Charbonneau and Ron Yellin (First set)
WOD A DEMO w Christina Glogger (First set)
WOD B DEMO w David Charbonneau and Ron Yellin (First Round)
WOD D DEMO w Ron Yellin
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Rest 2 Minutes
20 Dumbbell Snatches
B) 4 rounds of:
Max Rep Hang Clean (225#/ 135#)
Rest 2 minutes
C) Back Squat - Heavy Triple
D) 20 Toes to Bar
20 Pistols
50 foot Farmers Carry (100# DBs/ 70#)
15 T2B
15 Pistols
50 foot Farmers Carry
10 T2B
10 Pistols
50 foot Farmers Carry
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO w David Charbonneau and Ron Yellin (First set)
WOD A DEMO w Christina Glogger (First set)
WOD B DEMO w David Charbonneau and Ron Yellin (First Round)
WOD D DEMO w Ron Yellin
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May 9, 2012
WOD Wednesday 5/9/12
REST
If you're like me, your shoulders are a little tight after that last cycle. Hopefully this video helps. It features Kelly Starrett from www.MobilityWOD.com. Enjoy!
If you're like me, your shoulders are a little tight after that last cycle. Hopefully this video helps. It features Kelly Starrett from www.MobilityWOD.com. Enjoy!
May 8, 2012
WOD Tuesday 5/8/12
A) 3 rounds of:
5 Muscle ups
10 Handstand Pushups
15 Burpee Box Jumps
2 Minute Rest
B) Every Minute, On The Minute, for 10 minutes: Perform a Heavy Snatch
*Attempt to increase the weight every set
C) 3 rounds of:
20 Pull ups
15 Shoulder to Overhead (135#/ 95#)
3 Minute Rest
*Workout Courtesy of CrossFit Invictus
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO w Christina Glogger and David Charbonneau
WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger (Last 5 Rounds)
WOD C DEMO w Ron Yellin and David Charbonneau
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5 Muscle ups
10 Handstand Pushups
15 Burpee Box Jumps
2 Minute Rest
B) Every Minute, On The Minute, for 10 minutes: Perform a Heavy Snatch
*Attempt to increase the weight every set
C) 3 rounds of:
20 Pull ups
15 Shoulder to Overhead (135#/ 95#)
3 Minute Rest
*Workout Courtesy of CrossFit Invictus
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD A DEMO w Christina Glogger and David Charbonneau
WOD B DEMO w Ron Yellin, David Charbonneau, and Christina Glogger (Last 5 Rounds)
WOD C DEMO w Ron Yellin and David Charbonneau
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May 7, 2012
WOD Monday 5/7/12
A) Front Squat - Heavy Single
B) Max Rep Front Squat @ 225#/ 155#
*If you are going to scale this, take 75% of your Heavy Single
C) 5 rounds of:
1 minute AMRAP of:
125 ft Shuttle Sprint
Max Reps of Dumbbell Snatches with remaining time (100#/ 70#)
1 minute REST
D) 5 rounds of:
1 minute AMRAP of:
100 meter Row
Max Reps of Pistols with remaining time
1 minute REST
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w David Charbonneau
WOD C DEMO w David Charbonneau and Joseph Arias
WOD D DEMO w David Charbonneau and Joseph Arias
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B) Max Rep Front Squat @ 225#/ 155#
*If you are going to scale this, take 75% of your Heavy Single
C) 5 rounds of:
1 minute AMRAP of:
125 ft Shuttle Sprint
Max Reps of Dumbbell Snatches with remaining time (100#/ 70#)
1 minute REST
D) 5 rounds of:
1 minute AMRAP of:
100 meter Row
Max Reps of Pistols with remaining time
1 minute REST
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD B DEMO w David Charbonneau
WOD C DEMO w David Charbonneau and Joseph Arias
WOD D DEMO w David Charbonneau and Joseph Arias
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May 6, 2012
WOD Sunday 5/6/12
From here on out, the WOD post will be exactly what myself and our competition team has done for that day. That means that Rest Days will be posted as well. I will make my best attempt at video taping most of our WODs. Thank you for your continuing support of this site.
A) 225# "DT"
5 Rounds of:
12 Deadlifts (225#/ 155#)
9 Hang Power Cleans (225#/ 155#)
6 Jerks (225#/ 155#)
*The originally weight for this workout is 155#/105#, so that would be a scalable option
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD DEMO w David Charbonneau and Ron Yellin
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A) 225# "DT"
5 Rounds of:
12 Deadlifts (225#/ 155#)
9 Hang Power Cleans (225#/ 155#)
6 Jerks (225#/ 155#)
*The originally weight for this workout is 155#/105#, so that would be a scalable option
*For any questions on scaling options, please feel free to leave a question in Comments and we will get back to you as soon as possible.
WOD DEMO w David Charbonneau and Ron Yellin
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May 5, 2012
Weekend WOD
Strength:
Back Squat 1 x 20 - Pick a weight that will be really challenging to complete 20 reps of and go for it
Conditioning:
30 Burpee Box Jumps
30 Toes to Bar
30 Shoulder to Overhead
1K Row
Post Weights and Times to Comments
Back Squat 1 x 20 - Pick a weight that will be really challenging to complete 20 reps of and go for it
Conditioning:
30 Burpee Box Jumps
30 Toes to Bar
30 Shoulder to Overhead
1K Row
Post Weights and Times to Comments
May 3, 2012
WOD Friday 5/4/12
Strength:
Clean and Jerk 5 x 3, 45 seconds rest in between sets (70% of max)
Conditioning:
4 rounds of:
2 min AMRAP of:
40 Overhead Squat (65#/ 45#)
60 Double Unders
2 min Rest
Extra:
3 rounds of:
Max rep pull ups
60 seconds rest
Mike Bergener does a quick tutorial of the Clean and Jerk
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Clean and Jerk 5 x 3, 45 seconds rest in between sets (70% of max)
Conditioning:
4 rounds of:
2 min AMRAP of:
40 Overhead Squat (65#/ 45#)
60 Double Unders
2 min Rest
Extra:
3 rounds of:
Max rep pull ups
60 seconds rest
Mike Bergener does a quick tutorial of the Clean and Jerk
Post Weight and Reps Completed to Comments
May 2, 2012
Daily Dose of Awesomeness
Relevance, because Uncle Sam has definitely been doing some Crossfit.
Oh and because AHMURKA!!
(click image to enlarge)
WOD Thursday 5/3/12
Strength:
Overhead Squat - Heavy Single
Conditioning:
3 rounds of:
21 Wallballs
21 Toes to Bar, then:
28 Burpee Box Jumps
Overhead Squat
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Overhead Squat - Heavy Single
Conditioning:
3 rounds of:
21 Wallballs
21 Toes to Bar, then:
28 Burpee Box Jumps
Overhead Squat
Post Weights and Times to Comments
May 1, 2012
WOD Wednesday 5/2/12
Strength:
Push Press 5 x 5
Conditioning:
3 Rounds of:
Every 3 minutes perform:
21 Deadlifts (225#/ 155#)
21 Handstand Pushups
Intermediate: Every 4 minutes
Beginner: Every 5 minutes
Hopefully the Videos below will assist in developing your Handstand Push up
Post Weights and Times to Comments
Push Press 5 x 5
Conditioning:
3 Rounds of:
Every 3 minutes perform:
21 Deadlifts (225#/ 155#)
21 Handstand Pushups
Intermediate: Every 4 minutes
Beginner: Every 5 minutes
Hopefully the Videos below will assist in developing your Handstand Push up
Post Weights and Times to Comments
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