Sunday, October 28, 2012

Monday 10.29.12

Matt Beard, with son Rocky, 
celebrating a first place finish in Europe.
1.  Snatch Pulls
3x3 at 100% of 1RM Snatch

2.  Front Squat
2x1 Heavy

3.  3 RFT:
15 Front Squats, 185/135
75 Double unders

4.  3 RFT:
500m Row
1 minute Rest
Mike Burnes

"I just wanted to thank you for posting the Competitors WOD programming as open source. I have only been doing it since the Garage Games at the advice of Geoff. Before I used to jump around with inconsistent programming and that wasn't getting me anywhere. But in the short time I have been following your programming my strength has gone up progressively and some of my biggest weaknesses are quickly becoming strengths. My only regret is I had wish I would have done this sooner. Cant wait to have a full year of this programming and to see the gains and overall difference in my fitness. You have a great box and coaches who I can always go to for advice. Appreciate everything you do!"
-Mike Burns.

30 comments:

  1. 1. 245
    2. 275 (OHS)
    3. 9:52 (155 OHS)
    4. 7:38

    ReplyDelete
  2. 1. 185. Not 1RM

    2. 285#

    3. 11:05

    4. 1:47/1:51/1:53

    ReplyDelete
  3. 1. 225
    2. 315
    3. 7:28
    4. 1:30.5, 1:38.5, 1:41.3 Legs were fried by the end.

    ReplyDelete
  4. Snatch Pull - 155#
    Front Squat - 235# (could have done more. will next time)
    WOD - 14:56 (165#s)
    3 500 meter Rows - Brutal

    ReplyDelete
  5. Dear lord Jesus, please protect our CrossFit leader Ben, his family, friends, and his box from hurricane sandy. We lift him up to you for protection. Lord God we look to you for all things and we thank you for putting Ben in our sights. AMEN.

    ReplyDelete
  6. 1. 255, 265, 275
    2. 325
    3. 7:15@185 unbroken/unbroken
    4. 1:36, 1:45.6, 1:42.7. Ouch. Legs were done

    ReplyDelete
  7. 1. 105#
    2. 165#
    3. 15:34. (115# fs)
    4. 1:59, 2:16, 2:09

    ReplyDelete
  8. 1. 100kg across
    2. 130kg across
    3.6:54 rx...broken up, a lot ;)
    4. 1:31.9, 1:39.9, 1:39.2

    ReplyDelete
  9. 1. 165
    2. 245,265
    3. 19:00 Rx
    4. 1:39 , 1:58, 1:59

    legs were fried halfway through workout 3!!

    ReplyDelete
  10. Snatch pull 185
    Front squat 295
    WOD 10:54

    ReplyDelete
  11. Wod: 14:00, 4 minutes spent trying to fix my jumprope which broke in round 1
    Row: 5:26 total row time
    snatch pulls 3x3 @ 165
    Front Squat 2x1 @ 245

    ReplyDelete
  12. Also surfed 8 foot hurricane surf here in South Florida all weekend... It was Crazzzy!!! APPLYING FITNESS!!!

    ReplyDelete
  13. 225
    335
    8:30 this could've been faster but I finally got a nice rope and i'm used to using a shitty slow rope so I was having trouble with the rhythm

    the rowing killed me 1:42, 2:05, 2:10

    ReplyDelete
  14. 1. 176#
    2. 287# (PR with 22 pounds didnt even feel like a 1rm max)

    3 & 4 skipped! having a bad cold and some shoulder pain so taking it easy today and recovering.

    ReplyDelete
  15. 1) 205
    2) 325
    3) 8:35
    4) 1:37.8, 1:42.2, 1:41.6

    ReplyDelete
  16. 1) 265#
    2) 365#,385#
    3) 8:29
    4) 1:38, 1:50, 1:41

    ReplyDelete
  17. 1) 195
    2) 305 (felt awful)
    3) 7:16
    4) Ran out of time, gym was closing.

    ReplyDelete
  18. 1.205
    2.285
    3.9:43 dubs kill my ankle
    4.1:38/1:47/1:48

    ReplyDelete
    Replies
    1. My achillies flares up bad with DUs... I feel ur pain

      Delete
  19. 1: 205 across
    2: 275 2x1
    3: 11:02 I wish my rope was just like a half inch longer...
    4: 1:42.6/1:42.8/1:46.2

    Another excellent workout Ben! Thanks and be safe up there, my dad is visiting here in AZ and his flight back to Logan was cancelled till Wednesday.

    ReplyDelete
  20. 1. snatch pull 215#
    2. ft squat 305#
    3. WOD 6:51 Rx
    4. 500 m rows 1 min rest: 1:36, 1:40, 1:41

    ReplyDelete
  21. 1. Snatch Pull 185
    2. Front squat 205
    3 WOD 11:53
    4. 7:11

    ReplyDelete
  22. 1. 225

    2. 260

    3. 11:19 RX

    4. 1:51, 1:51, 1:51

    ReplyDelete
  23. 1. 205
    2. 275, 295 (tried and failed at 315)
    3. 11:39 RX. This WOD killed me for some reason. Expected to do lots better and had absolutely no gas.
    4. Ran out of time before I had to teach!

    ReplyDelete
  24. 1-225 snatch pulls
    2-295/315
    3-10:32 rx absolutely trashed legs
    4-1:43, 1:44, 1:41

    ReplyDelete