Thursday, March 7, 2013

Friday 3.8.12

Conor Murphy.

MASTERS & REGIONAL BOUND ATHLETES
Rest Day 

GAMES ATHLETES
1. Back Squat
3x3, across

2.  For time
20 Thrusters, 135/95
2 Rope Climbs
10 Thrusters, 135/95
1 Rope Climb

3.  3 RFT:
10 Hang Squat Cleans, 185/135
30 HR Push ups


"Blur the distinction between strength training and metabolic conditioning 
for the simple reason that nature's challenges are typically blind to the distinction."
-Greg Glassman

68 comments:

  1. Cheryl, Conor, Dex, Mane, Sheldon, Taylor, Britt, Jubba, Britt, Brittany, Alex B, Angela, Deb, Alex, Hewitt, Cody, Kyle, Tadpole, Mark Tu, Ax, Tiffany, Will Blackburn, Seth, Cole, Burnes, Rudy, Paddy, Alex Romero, Drew, DSHamblin, Michael Barouse, Dwight, Jon-Monero and Peach.

    You guys have been consistent posters on this site. As a thank you I'd like to send you the "Cheat Sheet" that we create for the Open Wods. We send this out to the CFNE community, but would like to include you guys since you are such a presence on this site.

    Email ali@crossfitnewengland and give her your name and the name you post under on this site and we will send you a link tomorrow.

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    Replies
    1. I put a ".com" at the end of that email address, hope that's right! Thank you once again for the stellar programming and for letting me be a part of the extended CFNE community.

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    2. Right you are Sheldon.

      Ali@crossfitnewengland.com

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    3. Hey everyone. I know I kind of fell off the page in terms of posting. No excuse other than life getting in the way... Still have been following more or less daily as I train with Conor. Great to see this community grow. I'll be honest in that my focus this year is less as an athlete and more as a gym owner and ensuring the Games season is all it can be for our box. Gotta prioritize and the box comes first. It's been amazing to also watch Conor develop as an athlete. I used to be able to beat him from time to time and he pretty much smokes me on any WOD these days. I think he has a legit shot at winning the Latin America Regionals. I hope to just be there competing with him if possible. But at the end of the day I'll take sending a team along with Conor regardless of my personal involvement. The CFNE family are my mentors and good friends and I can never thank them enough for the guidance and help they have provided us in establishing our own CrossFit community. Wishing you all the best of luck this season. Go out there and get some.

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    4. Note to self, start posting more!

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    5. Thanks Ben!....Gonna be at CFNE tomorrow to check out all the athletes throwing down, definitely going to find you and say thank you.

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    6. Thanks Ben!....Gonna be at CFNE tomorrow to check out all the athletes throwing down, definitely going to find you and say thank you.

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    7. Thank you Ben, much appreciated!

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  2. Feelin the love Ben! Thanks!

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  3. You should make shirts for the competitors wod. That way if i make it to regionals i'll rep it during the wods

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    Replies
    1. I'd wear them but I believe at regionals they will try amd make you wear some reebok stuff

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    2. We are going to do that. Great idea Andrew.

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    3. Hell yea I would love to rep it and if I can get one of those 'Built by Bergeron' shirts I'll rep that one too.

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    4. I will DEFINITELY buy a shirt!

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    5. +1 for tee shirts, I'd buy one without a doubt.

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    6. Going to go out on a limb here. But I think we would all take one. Best idea of the week Andrew.

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    7. Always down for t-shirts, Thank you to Ben for the programming and additional help

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  4. Thanks Ben. I'm sure we all appreciate your time and energy that you've put in to this FREE blog!

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  5. Sweet!! Thanks Ben!! I also had to add a .com hope thats right. I changed the usual Britt that ive used since August to Britt Arbanas since I have a profile on the games site now.

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  6. Thanks a lot Ben! It is much appreciated, along with everything else that you do for us.

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  7. Thank you for everything Ben. Hopefully you will get a chance to come down to the islands after the season. I'll take you guys out on that boat in the picture. Blackbeards revenge haha. Thanks again.

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  8. i've been following this program for 3 months strong now. i've made so much gains because of this programming Ben was nice enough to put together for us. i love this small competitor group we have here. i couldn't thank Coach Ben enough for his intelligence and time. thanks!

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  9. Thanks so much ben, i couldnt begin to explain how much your programming has helped make me a better athlete. You're a incredible coach and thanks for all the time and effort that is put into this blog for us. Also thanks to everyone else who constantly inspires me with their posts each day keep up the great work!

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  10. Thanks coach. The ManCave truly appreciates everything you do and have done for us.

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    Replies
    1. The mancave definately appreciates you Ben!!! Thanks for the awesome programming, when I get to the games I'm gonna definately give you a shout out.

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  11. Thanks coach. I've only been following for a little over a month and already feel like a part of the community and cannot wait to see where I am after a few months.

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  12. Can we talk strategy guys? Who felt like they could make up major time and where? I felt like I could have pushed the gas a little more on burpees to spend more time at the bar.

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    1. For me, the transition to 135 snatches took too long. I was gassed from the 30 burpees so changing the weight and setting up for snatches took almost a minute. Maybe I should change the weight after the 75lb snatches? Pace the burpees more to save the lungs? Definitely pick up the bar sooner between reps!

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    2. I was thinking I a change right after the 75# snatches too.

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    3. Dex, I 100% agree with that. I imagine it could save anywhere from 20-30 seconds, at least. That's possibly another 3 snatches. If I do it again, I will definitely use that strategy.

      Another possibility: One of the ladies, who ended with 173 (and specifically follows CompWOD), split her burpees in two sets - between the two sets she set her snatch weight, allowing for rest and organization.

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    4. ^^^ What a good idea! Load bar between sets. I struggled with loading the plates for sure.

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    5. I went too fast on the burpees.

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  13. Although I am not a games level athlete I will be out of town and unable to do the open sink went ahead and did today's wod.

    1) 330 across.

    2) 3.33 rx'd

    3) 8.38 rx'd. That third round was rough. Was on a 7.30 pace going into round 3.

    Ran into a guy at the local gym who follows compwod. First time seeing anyone else following this site. Good to know I'm not the only one in Fayetteville, NC.

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    Replies
    1. Hey Drew, I'm also out of NC north of Fayetteville by about 35 minutes. I've been following since August, but hardly post because I follow a couple of days behind. It is cool to know someone else around here has been doing the programming.

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  14. Hey All,

    I don't follow the CompetitorsWOD programming, but check the site daily for programming ideas and inspiration. For those of you who are like me and are in the "pushing to make Regionals" boat, here is my gameplan for the workout:

    170 Rep Gameplan:
    2:30 – 40 Burpees (16 bpm)
    2:00 – 30 Snatch (3×10)
    0:30 – ***Transition***
    2:00 – 30 Burpees (15 bpm)
    3:00 – 30 Snatch (30×1)
    0:30 – ***Transition***
    1:30 – 20 Burpees (~14 bpm)
    5:00 – Snatch (20×1)
    0:00 – 10 Burpees
    0:00 – ***Transition***
    0:00 – Snatch – 210/120
    17:00 – Total

    I've also posted a more detailed version of the breakdown here:
    http://crossfitpd.com/2013/03/open-wod-13-1-breakdown/

    Hope that helps someone out there!

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    Replies
    1. This seems good. The outlaw website had a 1 burpee r Rey 4 second system. Guy got 190

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  15. Thanks coach Ben for cheat sheet! And you know ill take a couple of any T's ya got. COMP WoD!

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    Replies
    1. Wait, did the cheat sheets get emailed already? I haven't received it yet.

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    2. Not yet. Tomorrow...I was just thanking in advance.

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  16. Thank you so much! The month and a half has been amazing, eye-opening, and humbling. I would totally buy a t-shirt. So - yes, start designing! :)

    Cannot wait to see where I am NEXT YEAR after following the programming for a full year. What you do for us out here is awesome, and I thank you a ton.

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  17. if it weren't for cf tees... of be walkin around shirtless! I'll wear one fo sho!

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  18. 1. did front squats instead ... neck issues not happy today ... didnt want to put the weight on my spine
    2. 2:11 felt efficient on the rope climbs... my gymnastics is really coming together
    3. 6:17... tried to go unbroken ...10-7/3-7/3

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  19. 1. 295-335-365
    2. 3:14
    3. 9:51, disappointed with this. HR push ups killed me, cruised through the cleans, prolly spent 6+ min on the push ups. Here's hoping push ups aren't in 13.2....

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  20. 295 across
    3:29
    12:56
    This one killed me, felt both compounded pretty well. Hr pushups killed me

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  21. 13.1 yesterday - 154: tiebreaker time 10:38
    Had over four minutes worth of attempts @165 just couldn't steady it overhead.

    Today:
    1) 275
    2) 3:20
    3) 10:20 (shoulders were a little fatigued from the burpees yesterday)

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  22. Hey gang

    I just finished the cheat sheet for 13.1 and bens got a video coming. Based on what I'm reading from you guys I think most of you have 5-10 more reps in you with a second go. If you're fighting to get in, it's worth doing this one again.
    Looking forward to seeing what you monsters do on Sunday!

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  23. Jogged a mile or so in the snow. Fun.

    1. 385, 405, 385. Planned on going 405 across but the 405 set felt sloppy. Too far forward, couldn't keep chest up. Glad I backed off, third set felt great
    2. Skipped. Trying to moderate shoulder stuff. Did 20 cal airdyne, 10 strict pullups, 10 calories, 5 pullups. Too short - under 2 mins but still sucky
    3. Had it in my head that this was 135. Had my bar set up and ready to go, decided to check the site again, and saw 185- "oh, that changes things". 185- 8:37. My.pushups.stink.

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  24. Ended up doing 13.1 with a good friend and my mom. Got 4 reps at 165 which gave me 154. I appreciate all the programming and tips Ben, will be going at it again with the new knowledge come Sunday!

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  25. Awesome video and sheet...thank you Ben, Derek, and CFNE

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  26. 1) 225
    2) 2:19 BUT I am an idiot, didn't realize I only had 85 on the bar until I was done I was SO mad
    3) 9:55 so slow on the push-ups cleans went 10/4-3-3/5-3-2

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  27. 1) 345,345,355
    2) no rope, so i did: 20 thrusters @ 135#, 20 pull ups, 10 thrusters, 10 pull ups
    -3:03rx
    3) did not do, might do 13.1 again on sunday

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  28. Did 13.1 at the box after work on Friday. Felt OK until after I did the first 3 snatches TNG at 135. The virus I've been battling all week reared its head and really slowed me down (did singles the rest of the way). Finished with 138 reps. Disappointed because I wanted 150+.

    If I'm feeling worlds better tonight, I might give it another go early tomorrow morning.

    ReplyDelete
    Replies
    1. Good luck on the second go Sheldon. I'd go to singles on all the 135s.. Too much energy drain to lower the bar for TNG. just keep a steady pace and you can finish them! I'm planning anothe go tomorrow.. Hoping to get in reps at 165! At least one hopefully!

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  29. 2nd go around on this blog, stopped following and thoght i could program for myself, bad idea, just felt like moving today so Rowed a 5K at a light pace. Look forward to my 2nd attempt at 13.1 so many strategy errors and transition errors cause me to only get 121 reps, im looking to get atleast to 130. Good luck to all on 13.1

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  30. Did 13.1....will do todays on Sunday
    total reps 168
    Pretty happy, wanted 170 but satisfied enough that I don't think I'll redo it

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  31. 1. Back Squat
    175-175-175, high bar

    2. RC/Thrusters
    4:13, rx

    3. 3 RFT, scaled sq cleans to 115
    12:52

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