Sunday, March 24, 2013

Monday 3.25.13


MASTERS & REGIONAL ATHLETES
RECOVERY DAY


GAMES ATHLETES
1.  Power Snatch
5 x 5, TnG Climbing

2.  Run
8 x 400m, on the 3 minute
Attempt to hold all efforts within 5 seconds of each other.  Record times for all 8 rounds.  

3.  5 Supersets:
7 L-Pull ups
7 GHR

“If you want to know your past - look into your present conditions. 

If you want to know your future - look into your present actions.”
- Chinese Proverb

37 comments:

  1. This comment has been removed by the author.

    ReplyDelete
  2. hows our team leaderboad lookin guys?

    ReplyDelete
  3. Is this for all athletes? And is there any rest between the supersets? Or just straight through.

    ReplyDelete
  4. 77th in my region right now (Mid-Atlantic). Wednesday is my birthday, so I hope that I get a birthday gift that I like from HQ :) BTW - after 13.2 I was tied with Katie Hogan going into week 3. I took a picture of this because, seriously...that felt awesome. Did not place as well on this WOD as I did on 13.2, but I feel better about it :) Positive and excited thoughts going into week four! :)

    ReplyDelete
  5. My posterior chain made the blog picture!

    ReplyDelete
  6. Worked some moderate weight snatches for 5x5 tng at #135, since I feel like I forgot how to snatch. Then rowed 1,000m moderate pace and rolled out, nice little morning!

    ReplyDelete
  7. Im guessing its for all athletes as he hasn't specified otherwise and the supersets as they aren't for time are rest as needed but to do both movements through before you rest.

    ReplyDelete
  8. 1) 115,125,135,145,
    155
    2) 1:28,1:33,1:28,
    1:33,1:31,1:32,1:31,
    1:22
    3) done.

    ReplyDelete
  9. Thank goodness today is a rest day. I'm going to hop on the fancy machines at the gym treadmill/bike/rower - to hopefully get some of this lactic acid out of my legs. I did the 13.3 Saturday AND sunday... blech.

    ReplyDelete
  10. Only had time for the runs and a few sets of pull ups...did this at the house...runs were around 1:19-1:27

    ReplyDelete
  11. is that a photo of "quest" from firebreather? WOOF.

    ReplyDelete
  12. worked cleans instead ... my shoulder got some bad news... & if I'm going to have a shot for a trip to Cali ... I gotta take care of it :)
    2. my runs are around 410 meters ...
    1:20/1:20/1:20/1:21/1:19/1:22/1:22/1:22
    3. doing bulletproof shoulders instead :)

    ReplyDelete
    Replies
    1. Take care of that shoulder... I want to root for you at the games!

      Delete
  13. Worked technique across @40kg as slightly broken still and felt ill.

    1:40, 1:41, 1:41, 1:42 (stopped to throw up after this one) , 1:45 and then didnt finish. Went home and died. Just woke up.

    ReplyDelete
    Replies
    1. hahah this sounds like me daily

      hope youre feeling better

      Delete
  14. 1. 135, 145, 155, 165, 175
    2. 1:08, 1:08, 1:07, 1:10, 1:11, 1:12, 1:12, 1:11
    3. Done

    ReplyDelete
  15. 1. 85-90-95-100-105 (4) - 100
    2. I have no idea. It was slow-ish because the track was really slippery with snow. I did them...and I was tired.
    3. Done - but I did strict CTB instead of L-Pull-Ups (need to work on them)

    ReplyDelete
  16. Really felt like I shit the bed on 13.3 so hitting todays work was all about making myself feel better....

    1)5x5 TnG Snatch 135, 155, 175, 195(PRx5), 215x3 (PRx3)...have videos of the 195 and the 215 but the file is to big to upload??? technology and my phone hate me

    2) 400s = 1:05, 1:01, 1:06, 0:58, 1:05, 1:04, 1:06, 1:04

    3) Done

    ReplyDelete
    Replies
    1. Awesome numbers man! Can you post them to Facebook?

      Delete
    2. You said snatch. Did you power or squat snatch these numbers?

      Delete
  17. 1. 135,145,155,165,175....tried 185# failed 5th
    2. 1:10,1:09,1:09,1:11,1:14,1:15,1:20,1:11
    3. Done

    ReplyDelete
  18. 2k recovery row today, had to do something to get that double dose of 13.3 out of my legs.

    ReplyDelete
  19. M/5'9 140-144# 14 yrs old:

    1: 55-65-75-85-95 F @ 105

    2: 1:22-1:21-1:24-1:25-1:27-1:25-1:24-1:22

    3 kipped my L pull-ups

    ReplyDelete
  20. 15 minutes shoulder internal rotation mobility

    1. Power Snatch
    5 x 5, TnG Climbing
    85,95,95,100,95 no splitting, working on a good jumping and landing position to translate to full snatch.
    2. Run
    8 x 400m, on the 3 minute
    Attempt to hold all efforts within 5 seconds of each other. Record times for all 8 rounds.
    all around 1:45ish

    3. 5 Supersets
    7 L-Pull ups
    7 GHR

    skipped, worked on muscle up transitions, strict chest to rings pullups, 3 kipping ring dips otmem x 5

    ReplyDelete
  21. M/24/205/South West

    1) 135, 155, 165, 175, 185 (failed on 3rd)

    2) All within 1:15-1:25

    3) Done

    Lots of mobility done on quads

    ReplyDelete
  22. 1. 135,145,155,165, 175

    2. 1:10-1:12 last one was 1:07

    3. Ugly... Very, very ugly. Complete :)

    ReplyDelete
  23. 1. 135 145 165 175 185 & 205 x 3(glad I did that)

    2. 1:15 fastest 1:29 slowest

    3. Done

    ReplyDelete
  24. This comment has been removed by the author.

    ReplyDelete
  25. 1. 155, 165, 175, 185, 195
    2. All between 1:15-1:22
    3. Completed

    ReplyDelete
  26. 1. 135, 155, 175, 185 (4), 185 (4).
    2. did 400m rows. all sets 1:17-1:18
    3. complete

    ReplyDelete
  27. 1. 115, 135, 155, 185, 205(2)
    Didnt have time, will do tomorrow

    ReplyDelete
  28. 2. 1:14, 1:28, 1:46, 1:46, 1:41, 1:44, 1:45, 1:41

    i know wednesdays are goat days, but... today... eesh.

    http://www.youtube.com/watch?v=wfpL6_0OBuA

    ReplyDelete