Thank You.

Well, I don’t think it has completely hit me yet, but CrossFit Milford is going to the 2015 Reebok CrossFit Games held in Carson, CA and televised live on ESPN. So many little steps have happened over the past four years for me to be able to say that I have accomplished my goal of going to the CrossFit Games.

First of all, I would like to thank my family. My mom, dad, brother and his fiańce have believed in me since I was training for my first regional back in 2013. Thank you for being a constant outlet of support, even when that means getting the short end of the stick on holidays, birthdays, and family gatherings. Thank you for letting me show up late, leave early or completely skip out on occasions with no questions asked and complete understanding when I have to be in the gym. Thank you.

Second, thank you to the CrossFit Center City staff and family that have supported me when I told them about my crazy dream at the end of the 2014 CrossFit Games season, to travel and train with CrossFit Milford for the 2015 CrossFit Games season. You guys have been there since the end of 2013 when I was just a kid with a dream and a torn shoulder. You guys have cared for me relentlessly and given me the utmost support. Whether it was long conversations, dinners, or helping me pay for continuing education, you have been there non-stop. You guys will always be a home for me. Thank you.

Jason Leydon, wow. Unreal. Jason, thank you for pushing me to make “the hard choice”. Thank you for pushing me to the best version of myself I could possibly be. Thank you for convincing me that 3 hours in a car both ways, isn’t that far. Thank you for talking me into living with you and your family on weekends in Milford, and thank you Jocelyn Leydon for not killing him or me, so I can train with the team. Thank you for feeding me. Thank you for being my coach, mentor and best friend. Thank you.

Thank you to my teammates: Ryan Kononchik, Brendan Marolda, Drew Accomando, Katie Steffens, Bailey Garrett, Liz Warren and Carolyn Proulx for being there every weekend. For taking me in and letting me sleep on your couches and extra bed’s when Jay was out of town. Thank you for believing in me and putting up with my absolute ridiculous behavior. Thank you for being a family. I’m proud to stand next you guys in any situation. Thank you.

Thank you Dr. Keith for mending us all weekend and being there whenever we needed you. Thank you for opening up your office on day’s you were off to see us and treat us. I don’t think there is a Physical Therapist out there with the amount of dedication to their practice that you have shown us. Rick Sutterlin and Central Connecticut Massage Therapy, thank you for working late nights and seeing us early mornings on the weekends. Thank you for working around our crazy schedules to see us for massage and body work. You are truly one of the best out there and I’m glad you are in our corner. Thank you.

The CrossFit Milford members, family and community. Thank you for being there all weekend and showing up in NUMBERS. Your presences didn’t go unnoticed and helped us push through some of the tougher times throughout the weekend. Your support is second to none and it shows. Thank you.

Lastly, thank you Wearsafe Labs for housing us for the weekend, Vitargo for fueling us, Rocktape for helping heal us, Redline Gear for clothing us and FitMark for the bags. Thank you.

TeamCFMGames

150420 thru 150426.

4.20 – 4.26
Monday
Off

Tuesday
AM
A.  BN Snatch grip push press x 5 x 4
B.  1” Snatch; lift bar 1” off ground and hold for 2 sec. then snatch; 10 total reps from 70-85%
C.  Front Squat; 75% x 3 reps on the 2 minutes x 6 sets
+
gymnastics work

PM
For time:
100 double unders
20 burpees
30# wall ball, 30 reps
20 bar muscle-ups
30# wall ball, 30 reps
20 burpees
100 double unders

Wednesday
AM
A.  Power Clean – off low blocks – x2-3 x 5 sets then 1-2 reps x 3 sets
B.  Snatch Squat press x 3×3.. off feel
C.  CDL @ 75-90% of heavy CDL not clean; 30 total reps in 4-5 sets.. use straps and feel the positions here

accessory work
static handstand hold work
handstand walking positioning

PM
For time:
20 TnG power cleans, 135#
15 S2OH, 135#
20 box jumps, 24″
15 S2OH, 135#
20 TnG power cleans, 135#

rest 12 minutes

50 sec. AB sprint @ 95% effort
rest 3 minutes
x2 rounds

Thursday
Off

Friday
AM
A.  Snatch; 75%x5 reps EmOM, 80%x 5 reps EmOM, 85% x 5 reps EmOM
B.  Clean + Fsqt x2 + Jerk; every 3 minutes x 15 minutes
C.  BS; 75-85% x 20 total reps in no more then 4-5 sets
+
3 rounds – not for time
5 rope climbs
5 kipping deficit HSPU @ 8″
10 strict cTB pull ups
10 strict HSPU

PM
For:
50 pull ups
50 thrusters, 95#
IMG_2233
Saturday
Team Training
IMG_2234
Sunday
Team Training
IMG_2236

150413 thru 150419

4.13 – 4.19
Monday
Off

Tuesday
AM
A. Narrow Grip OHS x 3 x 4 sets.. off feel hold each bottom position for 1-2 sec., focus on your foot positioning here in the bottom
B. Snatch Cluster @ 75-85% x 1.1.1 x 6 sets… rest 5-7 sec. bt. clusters, rest 2 minutes bt. sets… start @ 75% and build slowly… 85% is tough for 3.. see what you can get to
C. Front Squat @ 75%x6 reps, 78%x6 reps, 80%x4 reps, 85%x3-4 reps
*inbetween each set work on ankle and hip work
+
gymnastics work

PM
For time:
50 wall balls, 20#
15 Muscle ups
10 squat cleans @ 225#
15 muscle ups
50 wall balls, 20#

Wednesday
AM
A. Power Clean Cluster @ 85-90%; 1.1.1 x 4 sets.. focus on the catch and not letting your legs get too wide
B. SJ – off blocks – @ 80% x 3 reps on the 2 minutes x 12 minutes
C. Snatch pull @ 110% x4x4 sets
D. 30 ft. handstand walk + 15 strict HsPU + 15 kipping HSPU ; x 3 rounds

PM
For time: @ 90%
5 DL @ 315
10 barbell facing burps
4 DL @ 335
10 barbell facing burps
3 DL @ 375
10 barbell facing burps
2 DL @ 395
10 barbell facing burps
1 DL @ 405

rest 10 minutes

3 rounds @ max effort
10 PC @ 155
21 T2B

Thursday
Off

Friday
AM
A. BS; 80%x3x3, 85%x2x3
B. Snatch Squat press x 3 x 6 sets.. hold each rep OH for 3 sec.
C. Clean Dl @ 80%x5x3 @ 3xx1.. keep feet connected to ground
+
Gymnastics work

PM
skill work in the PM
pistol cycling – no more then 20 reps per leg
CTB pull ups – 3-4 sets of 25 UB.. don’t rip hands
+
1K row – holding 3:30
rest 3 minutes
x3
(rest 5 minutes)
30 minute TT row

IMG_2229

Saturday
A. Above knee snatch + Snatch; 1+1 x 4-6 sets @ 80-85%
B. Clean + Fsqt x2 + Jerk – every 3 minutes x 18 minutes
+
Team Training

IMG_2230

Sunday
Team Training

IMG_2232

150406 thru 150412.

4.6 – 4.12
Monday
Off

 

Tuesday
AM
A.  Hang Snatch + OHS
3+2 x 2 @ 60-70%
2+2 x 2 @ 70-80%
1+1 x 5 @ 80-85%
B.  BS; 85% x3 reps x 5 sets
+
gymnastics work

 

PM
3 rounds
30 CtB pull ups
30 OHS, 95#
90 double unders

 

Wednesday
AM
A.  Power Clean Cluster @ 90%; 1.1 x 3-5 sets, rest 20 sec., rest 2 minutes
B.  BN SJ + frt rack SJ; 2+2 x 3 sets, then 1+1 x 3 sets.. nothing over 85% here
C.  Snatch DL; 95%x5, 100%x5, 105%x5x3 @ 3xx1 tempo

 

PM
5 minute amrap @ 90%
3 Dl @ 275
6 S2OH @ 115#

 

(rest 10 minutes)

 

5 minute amrap @ 90%
7 PC @ 135#
14 wall balls, 20#

 

Thursday
Off

 

Friday
AM
A.  Snatch squat press x 3 x 6 sets. hold each rep OH for 3 sec.
B.  Front Squat; 80%x2, 85-90%x1x2, 80%x3
C.  1/4 FS @ 105% of best C&J x 3 x 3
+
20 cal max effort on aB
rest time = 3x work time
x4 rounds

 

PM
45 minute row @ 70%.. keep under 2:05/500 pace
IMG_2226
Saturday
Team Training
IMG_2227
Sunday
A. Hip PC + Hip Clean; 2+2 x 5 sets @ 70-75%
B. Power Jerk; 5.4.3.2.1 starting from 60% and building from there
C. Snatch DL pasue @ 3 positions (1”, below knee, top of knee) x 3 x 3 @ 80-90%
+
Handstand Walking
Muscle Up Positioning Drills

PM
Sled push – 100m @ bwt right into 30 UB wall balls
rest time = work time
x3 rounds

IMG_2228

150330 thru 150405

3.29 – 4.5
Monday
Off

Tuesday
AM
A. High Hang Snatch + top of knee + ground
3+1+1 @ 60-65% x 3
1+1+1 @ 65-80% x 3 sets
B. Narrow Grip OHSx 2x 3 sets.. build from last week
C. BS; 80%x5x3 sets
+
gymnastics work

PM
4 rounds
30 unbroken wall balls
20 CtB pull ups
MU x 12.10.8.6

Wednesday
AM
A. Power Clean Cluster; 1.1.1 x 3 set @ 80-85%, rest 15 sec., rest 2 minutes
B. BN PJ + frt rack SJ; 1+2 x 3 sets @ 75-80% of PJ
C. Snatch DL; 95%x3, 100%x3, 105%x3x2
*after each SDL do 2 max effort broad jumps

PM
3 rounds for time
20 strict HSPU *open’s standard
10 axle power Snatch @115#

(rest 7 minutes)

3 rounds for time
10 PC @ 155#
20 box jumps, 24″

Thursday
Off

Friday
AM
A. Snatch; 75%x2 x 3 (1 sec. pause @ knee on first one), then 75-85% x 5 singles (1 rep on the 2 minutes)
B. C&J; 80-85% x 1 rep on the 2 minutes x 10 minutes
C. Front Squat; 70% x 3 reps x 4 sets @ 33×1 tempo for each rep
+
gymnastics work

PM
3 rounds
7 DL @ 275
50 ft. handstand walk
14 single arm kb thrusters, 55# (7/arm)
3 rope climbs

IMG_2221

Saturday
Team Training

IMG_2223

Sunday
A. BN push press x 5 x 2, then x3 x 2.. off feel
B. Snatch squat press x 6 x 3.. hold each rep OH for 3 sec.
C. Jerk dip @ 105% of best jerk x 3 x 4 sets @ 22×1 tempo… feel weight back on heels here
+
100 cal on aB
rest 3 minutes
x4 rounds

IMG_2224

150323 thru 150329.

3.23 – 3.29
Monday
Off

Tuesday
AM
A.  Hang Snatch from top of knee; x3x2 then x 2×2.. all off feel… anything more then the barbell counts here
B.  BN power jerk  + Narrow Grip OHS
3+2 x 2 sets
2+1 x 2 sets
*hold OHS for 3 sec. in bottom
C.  BS; 75% x 2 x 3 sets *first rep is 5 sec. pause in bottom, second rep is no pause
+
gymnastics work

PM
6 minutes @ 85-90%
10 thrusters, 95#
10 barbell facing burpees

(rest 10 minutes)

15-12-9-6-3
PC @ 135#
box jump overs, 24″

Wednesday
AM
A.  Clean pull + PC off low blocks; 1+1 on the 90 seconds @ 80-85% x 7 sets
B.  Snatch DL; 90% x 5, 95%x5, 100%x5x2
*all with 5 sec. lower
C.  Jerk Recoveries x 5-6 total reps @ 95-105% of best jerk
+
3 rounds
25 ghd sit ups
50ft. handstand walk

PM
500m row @ 1:45
rest 2 minutes
400m run @ 1:30
rest 2 minutes
x5 rounds

Thursday
Off

Friday
AM
15.5
6:27; Almost died. Failed my 7th thruster in my last set of 9, would have been about :10 faster. 

PM
A.  Front squat; 5.4.3.2.1@ 65/70/75/80/building from 80% for the last single
B.  CDL + Clean + Jerk
5+3+1 @ 50-60% x2
3+2+1 @ 60-70% x2
2+1+1 @ 70-85% x3-5
+
30 UB wall balls
rest – 60 sec.
x5
IMG_2216
Saturday
Team Training
IMG_2218
Sunday
Team Training
IMG_2219

Monday
Off

AM
A. High Hang Snatch x 3×2
135, 165
B. Snatch from 2 sec. pause @ knee x 2×2
185, 205, 225#
C. Snatch from ground; 70-75% x1.1 x 5 sets (rest 10 sec., rest 2 minutes)
185 x 1.1 x 5 sets
D. BS; 70-75% x 3 reps x 3 sets @ 23×1 tempo
315 x 3 x 3
+
gymnastics work

PM
50 pull ups; Unbroken
50 ft. BB OH walking lunge @ 170; Unbroken
25 C2B pull ups; 15, 5, 5
50 ft. bb front rack walking lunge @ 170; Unbroken
15 bar MU; 6, 5, 4
~6:45; I think.

Wednesday
AM
A. PC x 3 reps @ 2 sec. pause @ knee @ 60-70% on the 3 minutes x 12 minutes
220 x 3 x 4 sets.
B. BN Jerk grip push press x 5 x 3 sets.. off feel and hold each lift for 2 sec. OH
220, 242, 264
C. Snatch DL x 5×3 @ 80-85% w/ 5 sec. lower
215 x 5 x 3
+
2 rounds
25 GHD sit ups
70 ft. handstand walk
I don’t remember, I think maybe 4:00? It was unbroken 25 GHD and a turn around at 35′.

PM
2 minute on the rower @ 5 sec. off 2K pace
rest 2 minutes
x9 rounds
1:52/500m x 9 rounds (7:11 2K Time)

Thursday
A. Narrow Grip OHS x 2 x 5 .. hold each OHS for 3 sec. in the bottom
95, 145, 175, 190, 205.
B. Front Squat @ 70% x 5 reps x 4 sets.. no pauses here
280 x 5 x 4
+
5 minutes @ 80%
5 deficit HSPU @ 10″
5 FS @ 175
5 Rounds

-rest 3 minutes-

5 minutes @ 8
3 C2B Pull-ups
2 bar MU
1 DL @ 315
8.5-9.5 Rounds

-rest 3 minutes-

5 minutes

Row @ 80% effort
1:52/500m

-rest 3 minutes-

5 minutes

AB @ 80% effort
94 Calories

150319

Friday
AM
15.4
147 Reps. I should have pushed harder.

Noon
A. SPU x 2×5 sets.. hold first rep for 2 sec. in bottom and no pause on second rep
Worked up to 125#
B. C&J; 2+1 @ 60-70% on the 2 minutes x 10 minutes
220 x (2+1) x 5 sets
C. Weigted CTB pull up Cluster; 1.1.1 x 3, rest as needed bt. clusters
12kg x 1.1.1 x 3
+
Static back ext. hold off GHD x 15 sec. x 4
L-sit hold x 20 sec. x 4
Rope climb work (legless + legs) x 6 total reps

PM
Gymnastics
+
4 Rounds (w/ Partner):
500m Row
15 Bench Press, Bodyweight.
Held 1:44/500m
150320
Saturday
Team Training

150321

Sunday
Off – Wedding Saturday night; Had to shift things around.