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
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37 comments:

  1. Jubba SausageMarch 24, 2013 at 6:41 PM

    This comment has been removed by the author.

    ReplyDelete
  2. Cheryl NassoMarch 24, 2013 at 6:42 PM

    hows our team leaderboad lookin guys?

    ReplyDelete
  3. sjabroniMarch 24, 2013 at 7:04 PM

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

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  4. AnonymousMarch 25, 2013 at 4:15 AM

    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! :)

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  5. Jim RegoMarch 25, 2013 at 5:00 AM

    My posterior chain made the blog picture!

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  6. AnonymousMarch 25, 2013 at 6:06 AM

    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!

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  7. UnknownMarch 25, 2013 at 6:24 AM

    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. UnknownMarch 25, 2013 at 7:33 AM

    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. UnknownMarch 25, 2013 at 7:45 AM

    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.

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  10. Rudy KMarch 25, 2013 at 9:15 AM

    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. UnknownMarch 25, 2013 at 11:20 AM

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

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  12. Cheryl NassoMarch 25, 2013 at 11:51 AM

    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. UnknownMarch 25, 2013 at 7:21 PM

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

      Delete
  13. UnknownMarch 25, 2013 at 1:34 PM

    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. UnknownMarch 25, 2013 at 5:10 PM

      hahah this sounds like me daily

      hope youre feeling better

      Delete
  14. Taylor DomengeauxMarch 25, 2013 at 3:17 PM

    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. AnonymousMarch 25, 2013 at 3:41 PM

    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. UnknownMarch 25, 2013 at 3:55 PM

    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
  17. UnknownMarch 25, 2013 at 3:55 PM

    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. UnknownMarch 25, 2013 at 4:00 PM

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

    ReplyDelete
  19. UnknownMarch 25, 2013 at 4:29 PM

    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. UnknownMarch 25, 2013 at 5:18 PM

    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. UnknownMarch 25, 2013 at 5:27 PM

    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. UnknownMarch 25, 2013 at 5:37 PM

    1. 135,145,155,165, 175

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

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

    ReplyDelete
  23. UnknownMarch 25, 2013 at 6:16 PM

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

    2. 1:15 fastest 1:29 slowest

    3. Done

    ReplyDelete
  24. UnknownMarch 25, 2013 at 6:28 PM

    This comment has been removed by the author.

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  25. UnknownMarch 25, 2013 at 6:30 PM

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

    ReplyDelete
  26. dshamblinMarch 25, 2013 at 7:23 PM

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

    ReplyDelete
  27. Andrew KongMarch 25, 2013 at 11:02 PM

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

    ReplyDelete
  28. UnknownMarch 26, 2013 at 7:12 PM

    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

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