Dynamic
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
wall angels
x-band walks
goblet squats facing wall
KB windmill

then

10 minutes on the clock
50 cal AD
then
21/15/9
jumping pull up
squat thrusts
rest 5 min
10 min on clock
50 cal row buy in
then
5 push ups
5 ring rows
5 box jumps

Dynamic
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
wall angels
x-band walks
goblet squats facing wall
KB windmill

then

10 minutes on the clock:
50 cal AD buy in
then amrap
21/15/9 of
db power snatch (alt. arms) @ 55/30#
box jump 24/20″

(rest 5 minutes)

10 minutes on the clock:
50 cal row buy in
then armap;
5 CTB pull ups
5 ring dips

*both amraps are @ 80% effort

Rest Day

“Victory favors neither the righteous nor the wicked; only the prepared”

2014 cycle starts on Monday, where will you be in 2014?  Take this time to establish your goals for the upcoming year.  Are you looking to compete on a team, are you looking to qualify as an individual, are you looking to get stronger and push yourself a bit more?  What is your focus – with no goals you will be walking blind.  You ALL should be taking this time to write everything down, put it on paper, have it where you will see it each day.

Where are you going to be at the end of this year.  I challenge each person on the competition programming… we are not here for a pat on the back, we are not here for a participation award, this is not something we do to pass the time.  This is to COMPETE!  Plain and simple – if you are not serious about this, then move along.  I eat and breathe this, I want to make it to the big show more then I want to breathe.  I will do what ever I have to do to make sure I am fully prepared to be there for the team and myself in any fashion.  This is who I am; I am a coach, I am an athlete, I compete, and I CANNOT except anything less from anybody then what I demand of myself.  If I have to, I will crush myself to be there… how bout you?

There were some highs and lows; as there always are in every weekend of competition and for that matter every step of competition.  However, when the curtain is dropped you always need to look back, reflect and be thankful that you were there to participate and witness all the joys and tears that come with laying it all out there.

This past weekend your CFM team went in charging hard.  Over the course of the open’s we placed 7th in the world and had the 1st place ranking in the Northeast.  We knew the road to the games was going to be tough; no doubt about that.  We were facing former team champion’s in CrossFit New England and a power house team in Crossfit Dynamix, however there was no doubt in our minds that one of those positions would be ours come Sunday night.

As the open’s closed we did the only thing we knew how to do; prepare.  Everyone on the team and all the competitors rallied to make sure that each person was fully prepared for what CrossFit was going to throw at us.  The team this year was the closest it has ever been as the training groups progressed all year together and then put in more time 4 days a week together.  The bonds that were formed felt like family, and we were truly ready to go into battle together!

However, just like in CrossFit and the real world you just never know what tomorrow will throw at you.  The CFM team suffered an injury the weekend before and Bocek wasn’t able to workout.  That aspect didn’t matter.  I was fully confident in each member of the team and their ability.  Sure each person had different strengths and weaknesses, but as a whole we were still fully prepared for all the workouts.

When the weekend came around the ball just didn’t roll our way.  As is the case with every sport.  You fully prepare and have the utmost confidence in what you do, however sometimes the ball just doesn’t bounce your way.  I am truly grateful for each member on the CFM team and all their effort all weekend.  I would go to battle with each person again, and I know we will just come back stronger next year.

What more can I say about our athletes this past weekend?!!  CFM had a female finish 3rd overall and qualify for the CrossFit Games (I will talk more about Kaleena tomorrow), and we had three male athletes all in the final heat of competition (top 12 only in this heat – Ian Berger, Brendan Marolda, Trevor James all were in the top 12 of the entire Northeast!!).  Chris Guerrero showed the heart of a lion out there all weekend and never once stopped giving it every inch of his soul.  Kim Malz, who just missed the CrossFit Games for the masters division age 40-44, got an invite for the big show and showed up!  Kim battled each day and hung our the top 20-30 in each workout!  How many people can say that.  Kim is 42 years old and was kicking ass out there and smiling the hole time.  She truly showed the HEART of CrossFit and not the HYPE of CrossFit.  The true roots of what the CrossFit competition is about resignated with Kim.  Jen Carr had a rough start, throwing up day 1, but still hung in there and battled each workout with everything she had.  Maria Vulcano got her invite to the regionals and had a 14th placed finish in “Jackie.”

I cannot express how much love I have for every member on our team and every athlete who represents CFM.  Each person gave it their all out there and nothing more can be asked for.  It is within these moments when you can look back and say you did everything you could.  Sure things may not go your way at times, there may be no reps that you might argue, there may be injuries, and there may be missed lifts.  However, if you can sit down and look deep with in yourself and say you gave it all you had (in training and in competition) then you have already won and the opportunity to grow even more is there for the taking!

onward and upward…

Dynamic
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
db ext. rot.
double unders
plank walk outs
strict push ups
back ext.

then

A. DL 3 reps every 45 sec x 10
B. Shoulder press, 10.8.6; rest 90 sec
+
15 min
5 push ups
15 kb swing
15 cal AD

A1. CGB @40×0; 5 x 3 – 4; rest 60 – 90 sec
A2. Strict chin ups @21×1, amrap x 5; rest 60 – 90 sec
B1. Weighted bar dips@25% 1RM amrap x 3; rest 60 sec
B2. KB bent over row, 6 – 8/arm; rest 60 sec
B3. Rope slam clusters (8 sec on 12 sec off x 3) x 3; rest 60 – 90 sec

I will be doing a three part series this week on the regionals this past weekend.  Each part will have a different focus, this way I can truly get across to everyone the amazing experience of this weekend.  I want to take this first part to thank everyone that helped and played a role in getting us there this weekend and being there to help.

I want to first give out the biggest thank you to my amazing wife for dealing with me for the past months.  As the season got closer not only did my own training pick up, but also the time I needed to devote to all our athletes (in and outside the state).  I even had to train on Sunday’s, which are a no no so I can be home with the family.  She sacrificed this past week and literally slept maybe three hours as the kids got sick and she looked to keep me feeling good and allowing me to rest as the weekend got closer.  I cannot thank you enough for your unyielding support of me and being such an amazing wife and mother.

The CFM coaching staff was amazing this weekend.  I want to thank Coach Waz, Coach Britt, Coach Mike, Coach Albie, Coach Tom Kay, Coach Loew, Coach Andrea, Coach Migs, and Coach Britt for stepping up and covering so many classes this past weekend.  Coach Colin for being the stellar coach he is and helping prepare our team, our individual athletes and being my sounding board on every issue from workouts to underwear.  Coach Loew for being there at the regionals to help and Kathy Jo for making sure everything was in order and taking care of every issue that came up.. literally.  Debbie for putting together all the shirts.  I cannot thank our staff enough for all their hard work and ability to adapt and step up when they are needed.  Thank you all for being the best that you are.

I need to give such a big thank you to Dr. Keith for being there over the past months whenever somebody needed to be helped and devoting his whole weekend to taking care of all of our athletes.

Every year our community keeps getting better and better.. and that is saying a lot because I feel like we have the best around… but some how each year it grows stronger and stronger!  That was evident this past weekend as the grounds were flooded with CFM shirts everywhere I looked.  The team noticed each and every single person there, and we are all so grateful that so many of you made the 2.5 hour trip to cheer us on.  No matter what is happening out there, seeing the support of our gym always keeps us going strong and picks us back up.  We are truly grateful for our community and blessed to have so many of you stop in each day to support us and just be there.  Thank you again!

I want to end this by thanking our amazing team and all our athletes that competed this weekend and gave it their all, Ryan, Liz, Katie, Kristen, Rob, Ian, Brendan, Chris, Trevor, Kaleena, Jen, Kim and Maria, Trish Harris, and Jesse crespo and the One Force Team.  I could not ask for anything more but full effort, and you will obtain full victory.  Thank you all for laying it out there each day.

I will speak more on Kaleena and break down her events in the third part of this .. but I need to mention how unbelievably proud I am of Kaleena and the sheer determination to not let anything get in her way of making the CrossFit Games!

“Victory favors neither the righteous nor the wicked, it favors only the prepared.”

The competition programming is going to start up next week.  Everyone who just competed should be taking this week off.  Just recovery, bounce around, don’t have any structure.  Let your body relax and have some time off, especially after the volume that you all just went through leading up to the North East Regionals.  Starting too soon and/or doing too much can and WILL de-rail you when you need it most (next year).

It is good to have some fun right now – be a human.  Let your brain and soul go away from the strictness of the pre-competition environment.  Use this time to set up training partners for the upcoming week.  Don’t be so gun hoe to jump into every competition that is around the corner, your body and brain needs time to get back into it (why the top athletes only do maybe one comp pre opens to warm up for the season).

I will explain the cycles at the end of the week so you all can see the path that you will be taking.  We will be opening up with some testing – PLEASE post all your results to the blog so I can follow everyone – that will help in the structure of the macro cycle.

Hold the above quote near your thoughts each day.  Say every morning; only the prepared is what victory favors.. be prepared, have no regrets, and trust in your journey.

“Can’t or won’t?”.. that is the question to ask yourself.. you can’t continue or you won’t continue?  Not many people can push through the pain, use it as a fuel to continue. .. but those that can you will see greatness from!  So, which are you??

Taper week – day 2-
again – for those who have been hitting this past 6 week block 4-5x a week make sure you are tapering back this week in the intensity of your effort

Dynamic
3 minutes of z1 work
+
3-5 minutes of mobility work
*ankles, hips, t-spine
+
3-5 minutes of workout prep
double unders
db. ext. rot.
back ext.
strict push ups
plank walk outs

then

A.  Spd. DL @ 63% of 1 RM; 2 reps every 45 seconds x 8.
B.  Shoulder press, 10.8.6.4.2, rest 90 seconds.
+
50.40.30.20.10 of
kb swing @ 55/35#
double unders
*top of every 2 minutes do 6 burpees