Sunday, January 6, 2013

Monday 1.7.13

Cheryl Nasso is one of SIX Individual Female Games Athletes competing 
in the Competitors Competition in two weeks.

1.  Snatch Complex
Power Snatch + Squat Snatch, work up to max set

2.  Overhead Squat
1.  2RM
2.  Max reps with 90% of 2RM

3.  3 RFT:
4 Snatches, 165/115 - Power or squat is ok.
12 Pistols - 6/side, alternating
20 TTB

4.  Run
4 x 400m, on the 3 minute


Check out the Competitors Competition site for all the info relating to the competition.  This is where you can find live scores, updates, a list of registered athletes, heats assignments, sponsors, standards, schedule of events and more.


59 comments:

  1. Just 2 movements for the complex?

    ReplyDelete
  2. 1. 195#, 200 F

    2. 215#, 195#x3...

    3. 7:19

    4. Later. Raining outside.

    ReplyDelete
  3. Sucked at those max reps. Midline stability fell apart on the 4th rep....

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  4. 1. 175#
    2. 225# 205x5
    3. 10 mins
    4. 70s-70s-75s-75s

    ReplyDelete

  5. Staying smart with shoulder and saying light (the "staying smart" comments are for me- so i dont do anything stupid!)

    1. Split snatch/squat snatch. Worked up to 185. First time in a squat snatch over 135 in months. Shoulder feels good and stable
    2. Ohsx2 stopped at 205. Again first time over 135 in months and months. Felt stable
    3. 10:55rx ttb got me
    4. Check

    ReplyDelete
    Replies
    1. Knucklehead! I did 4 rounds instead of 3 on the met con. Shouldn't be allowed to train without supervision.

      Delete
  6. 1. 115
    2. 165x2, 135x11
    3. 7:47 @ 135# snatch
    4. 400x1 then cramped up.

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  7. 1. 115
    2. 165x2, 135x11
    3. 7:47 @ 135# snatch
    4. 400x1 then cramped up.

    ReplyDelete
  8. 1. 215 (missed squat snatch at 225 attempt)
    2. 265x2, 235x4
    3. 6:45 rx'd
    4. Coming up

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    Replies
    1. 4. 1:27, 1:19, 1:19, 1:17

      Icy conditions!

      Delete
    2. good work Jim. that's good numbers

      Delete
  9. 155-165 failed- suck at power snatch

    245x2. - forgot 2nd part

    7:27-all squat snatches

    Running later

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  10. I'm not complaining, purely curiosity, why so many toes to bar lately?

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    Replies
    1. I won't speak for Ben but they are a VERY often programmed movement in opens/regionals/games. Saw an article on this a few months ago actually- maybe it was in the cf journal?- someone did a breakdown of all the movements and ttb were near the top of the list

      Delete
    2. And because they are a massive goat for tall guys like me! :)

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    3. Fair enough, thanks for the responses.

      Delete
  11. 1) 205
    2) 300, 270x4
    3) 6:21
    4) later

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  12. praying I don't pop a stitch today! lol not sure how to modify the pistols if I can't do them ... gunna give it a go and see how it feels

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  13. Had a really rough go at it today. I drove to brooklyn Saturday, got tattooed til 5am, slept til 8am on a floor, then drove home. so needless to say i'm fucking exhausted.
    185

    Skipped babying my shoulder

    6:21 huge improvement in pistols very happy about that

    ReplyDelete
  14. 1) stopped at 155, wrists
    2) skipped, wrists
    3) 7:34, all power
    4) 1:37,1:42,1:43,1:30

    ReplyDelete
  15. 1). 177
    2). 221, 225 made 2 reps but the 2nd didn't have the depth
    b) 200 x 6
    3). 6:56
    4). Done

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  16. 180 very pleased with this Ben for me
    240 ohs x2, 215 ohs x3
    9:00 some help on left leg pistols b/c of knee o/w rxed
    400m later ran out of time

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  17. chest n shoulders still really tight from Cindy ... everything overhead felt off ... and to think ... I was worried about pistols with stitches!
    I have 2 questions...
    1. when loading a female bar... should I invest in 1 lb plateS? seeing as how female bars are 15kg typically ... or is it pretty standard to assume that 115 is going to be 113-114? just wondering... it does make a difference I'm sure ... just want to make sure I am preparing right
    2. n e thoughts on overcoming "thinking" when it comes to lifts? once it gets heavy ... and requires more aggressive effort... my mind shuts down thoughts?
    3. I am also feeling like there are a couple of technical things missing that could help me with the lifts... more core strength/activation... some positional work on the lifts etc... is adding that stuff in bad?
    thanks ...
    today's work...
    1.115 touch n go... n e thing heavier felt so hard to hold overhead... weak today
    2. 165 for 2... didn't do set 2... felt very unstable
    3.3rft felt good... paced well ... should be able to knock off :30 sec or so @ competition
    4. done

    oh! one more question..
    advice for working on free standing hspu? I have improved my hs walking considerably... but staying in 1 spot is close to impossible for me

    ReplyDelete
    Replies
    1. Everything overhead for me felt weird today too. Not sure why I think my head just wasnt in it today

      Delete
  18. 1. No time
    2. 245, 225 for 3, rushed it
    3. 6:22, felt good
    4. No time, had to coach

    ReplyDelete
  19. 1. 195#, 200# got power failed on squat
    2. 285# OHS x 2
    3. 4:52 RXd
    4. Done

    ReplyDelete
    Replies
    1. Great job bro! Killing the overhead! Keep it up

      Delete
    2. Maybe run faster next time bro. Lol the ManChine

      Delete
  20. 1) 195
    2) 255x2 (275x1..lost the second one in the bottom of the squat)
    3) 6:27...T2B slowed me down severely probably shoulda shaved a min off
    If I coulda kept them consistent. Keep them programmed!

    4) Felt really good today so jumped into the community WOD to have some fun with people I haven't seen or worked out with in a while.

    15 Min AMRAP - 1MU/1 H.Clean, 2MU/2 H.Clean.3,4,etc...9+4 Rounds @185

    ReplyDelete
  21. M/5'9 140# 14yrs old:

    1: 105#
    2: 110# didn't have time to do max reps.
    3: 12:31 (95# all rest RX)
    4: finished

    ReplyDelete
  22. 1) 175
    2) 175x2 165x8
    3) 8:14
    4) done1:40's across

    ReplyDelete
  23. 1.225
    2. 275
    2b 6 reps with 260
    3. 5:30
    4. Fastest- 1:19 slowest- 1:39

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    Replies
    1. Great work Dex! Killin the snatches. Well done. Keep it up

      Delete
    2. Thanks Ben! Man I was so pumped to get 225 in the complex! That's my PR. Today was my year anniversary of shoulder surgery. Great way to celebrate it.

      Delete
  24. 1) 180

    2a) 225
    2b) 205 for 5

    3) 9:16

    4) 1:21/ 1:19/ 1:19/ 1:15

    ReplyDelete
  25. Complex 175
    OHS 225x2, 245x1, 245x1, 240x1, 205x5
    WOD 11:01
    Shoulders are smoked!

    ReplyDelete
  26. 1. 195# failed.
    2. 235#, 211#( loving the fractional plates) x 3
    3. 8:41- ttb will get better!
    4. Done. 1:21, 1:22, 1:24, 1:20.

    ReplyDelete
  27. 1-185 rushed due to time
    2-ohs 185/215/255prx2
    3-wod 8:12 felt great with ttb
    4-1:31/1:30/1:27/1:17

    ReplyDelete
  28. M/19/5'11"/165

    1. 190#
    2. 235# PR, passed on the max reps
    3. 6:09, power
    4. 1:28, 1:34, passed on the third + fourth runs

    Today was my first day on CompetitorsWOD. It's just a little more volume than I'm used to, but I love the programming so I'm gonna do what I know I can handle for now and maybe with time adjust to the full volume.

    ReplyDelete
  29. 1. 225

    2. 250 was very nervous coming up from the squat. new PR too

    3. 5:57RX

    4. just did 2. no time. had to coach

    ReplyDelete
  30. 1. 135 145(failed on squat)
    2. did 5x5 OHS instead, 135
    3. 7:50 (145 power snatch)
    4. 1:28-1:25 on a treadmill at 1% incline - runs felt better then when last we did this

    ReplyDelete
  31. F/31/5'6"/130 shoulda put that yesterday..

    I had to change some thing because some days I work out at planet fitness... don't judge me.

    1. 60lb dumbbell 2RM (2 reps per side)
    2. 50lb 2x OH Lunge ea. / 45lb OH Lunge 6-8x ea. side
    3. Bout 5 minutes .. 45lb snatches (2ea.)
    4. 1:40 per

    ReplyDelete
  32. 1. 155-pr squat snatch
    2. 205, shoulders felt so weak. Almost had 225 which would have been a pr.
    3. 7:48 @ 135 snatches

    Shoulders felt very weak but had a pr nonetheless.
    36/155/5'-4"

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  33. 1. 135# snatch
    2. 155# ohs #20pr
    3. 6:57 #135
    4. 1:30 each outside

    ReplyDelete
  34. 1. 175#, couldn't power snatch 185#

    2. Skipped due to time, I wanted to get the conditioning in because I suck at it.

    3. 11:52 Rx. I missed 2 snatches, but they didn't slow me down like the T2B - ate me for breakfast. Must do more.

    4. 1:38, 1:38, 1:39, 1:36 - we run up and down a hill, don't judge me, at least I'm consistent.

    ReplyDelete
  35. 1. 205#
    2. OHSx2, 275#
    3. 7:21 (careful of back which I hurt last week doing pistols)
    4. Skipped due to time. 11pm in garage couldn't quite swing it.

    ReplyDelete
  36. 1. 155#
    2 OHSx2 225
    3 8:59 (155)
    4 Ran a 5k with a group instead. About 23 mins.

    ReplyDelete
  37. 1. 195#
    2. 2 RM OHS @ 235, max @ 205= 7
    3. WOD 6:35
    4. will do tonight

    ReplyDelete
  38. 1.185,190 got the power snatch missed the squat
    2.225x2 then 203x2 missed the 3rd shoulders felt smoked after the snatches.
    3.7:00 rx
    4. tonight

    ReplyDelete