All Hail "The King of Queens"

Team Certified Awesome came...saw...and dominated!  Congratulations to CAA's Dave Charbonneau for taking 1st place in the first ever King of Queens tournament this past Saturday.  Dave took 3rd place in the first WOD and 1st in other three.

For Certified Awesome's first tournament as a team we did pretty damn good;

• Dave Charbonneau - 1st 
• Joe Cosenza - 4th 
• Joe Arias - 11th
• Elie Zeitlin - 16th
• Andrew Gelber - 26th

The workouts were pretty tough, but our athletes gave everything they had.  Hopefully this is just the beginning and we will see performances like this in the future.  Next competition I'd like to see Certified Awesome make a clean sweep and take 1st, 2nd, and 3rd.  

Once again congratulations to the team and thanks to the Army of Awesome who showed up in full force to cheer on our athletes.

Army of Awesome...ASSEMBLE!!!

King Henry VIII led England with an iron fist and a steel blade, King Edward III built the greatest army of his time, King William III brought decades of peace, while King Charles I fell victim to his own civil war.  Now the athletes of Certified Awesome will compete for the crown at The King of Queens Tournament.

Tomorrow Certified Awesome takes on Queens in the "King of Queens" tournament at Crossfit Queens.  The competition will feature 60 athletes and 4 workouts.

WOD 1 “Supermoves”
6 Min to Establish 5RM Hang Snatch (Hip to overhead, need not squat)

WOD 2 (10 min Cut off) “Kris Kros”
21-15-9
Burpees
255# Deadlift
3x Double Unders

WOD 3: “Walk This Way”
5 min AMRAP
10 Pistols
20′ Handstand Walk

WOD 4: “To Be Announced”

 

Representing Team Certified Awesome:

• David Charbonneau
• Joseph Arias
• Joe Cosenza
• Andrew Gelber
• Elie Zeitlin

Team Certified Awesome fears no evil, for they know the Army of Awesome is with them.  May the most Awesome win.

WOD Thursday 12/15/11

Strength:

   OFF


Conditioning: (This is the second WOD that Team Certified Awesome will be seeing at the "King of Queens" Competition this weekend. Wish us luck!)

   21-15-9 repetition rounds of:
     Burpee
     Deadlift (255# for men/ 175# for women)
     Double Under x 3 (This means rounds of 63, 45, and 27 respectively)


   Intermediate:
   21-15-9 repetition rounds of:
     Burpee
     Deadlift (205#/ 145#)
     Double Under or Lateral Jumps over the bar


   Beginner:
   21-15-9 repetition rounds of:
     Burpee
     Deadlift (155#/ 115#)
     Double Under or Lateral Jumps over the bar


   Novice:
   15-12-9 repetition rounds of:
     Burpee
     Deadlift (105#/ 75#)
     Double Under or Lateral Jumps over the bar



*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.


WOD DEMO w David Charbonneau and Thomas Maresca




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