Saturday, March 9, 2013

Sunday 3.10.13


MASTERS & REGIONAL ATHLETES
Open 13.1

Your warm up should be a paired down version of yesterday's training.  General warm-up, followed by Snatch work up to the goal weight, and a few burpees to target.

GAMES ATHLETES
Rest Day


"There isn't a person anywhere that isn't capable of doing 
more than he thinks he can." 
-Henry Ford

62 comments:

  1. Ben,

    I in no way will be in the games, but I wanted to thank you for such a marked improvement in every area of my fitness since August. I did better than I could have ever hoped on workout 13.1. I'm so much stronger, more accurate, and overall skilled/fit than I've ever been. I can't wait to continue with your training.

    Todd Bernson

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  2. 158. PR over Thursday. Better tiebreak at 11:08. Step up burpees saved my legs for last set of snatch. Really happy.

    Happy as a mofo. Really thankful coach and comp community.

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    1. Nice job Tadpole. Hoping I can improve on my score tomorrow too. The 165 snatch will be like fighting the boss at the end of the level.

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    2. Nice!!! I'm lookin to break into the 160's.

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    3. Thanks guys! Go get it!

      Three words: Visualize. Believe. Execute.

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    4. 3 words will be the difference maker for me today. thanks for that tadpole. what region are you?? i wanna be able to follow everyone on the Games Site.

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    5. Mane, Asia. In the top 48 for Week 1.

      Real name: Paulo Tatad

      Much work to be done in next 4 weeks.

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  3. Man I wish I had seen this video before my re-do yesterday!! Great tips. Thank you.

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  4. No re-do for me this morning. This virus/cold started a week ago and it's still beating me up. My ears, nose, and throat haven't been right the entire time. The only WOD I've done since Tuesday morning is 13.1 on Friday night. I'm just hoping to be healthy for 13.2 at this point!

    Sometimes the body just lets you know when you need to back off I guess.

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  5. 161 reps. Up from 155. Still a little disappointed but I emptied the tank. Tips were great!! Thanks coach. GOODLUCK to everyone else on round 2!

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    1. 6 reps better. Great work man! Can't wait to hit this again later on.

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    3. Thanks Guys. I started stepping down on the set of 30, and switched the weights right I finished the snatch sets. It's a better rest and quicker transition. GOODLUCK guys!

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  6. Applied the tips and set up a good Burpee station where I didn't have to look up every rep. Ended up going from 154 to 160. Thanks for all the help these past couple of days Ben! Couldn't be any happier with the outcome of 13.1.

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  7. WOO, one rep better than Thursday, LOL. Went from 166 to 167. Turned out that I had the strategy pretty well figured out on my Thursday attempt. Lesson learned is that going by feel rather than over-strategizing can be more valuable. Bottom line, I won't regret doing it again just for the one rep since it means roughly 10 spots.

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    Replies
    1. Thanks man, good to see you improved big on your score!

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  8. Ben, just wanted to say thanks. Watched your video, the set up and changing of weights helped me very much. The little tips saved me a ton of time and feel ready for 13.2. Thanks again!

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  9. Improved this go around from 163 reps to 167 reps. Really wanted at least 170, but I am happy! My tie-break time makes me feel fantastic, though, which just reinforces that I am classified as a ninja (9:25 -- which also improved from Friday (9:45)). One year ago, 100 lbs was hard for me - and now I did 17 reps with an added 90 burpees...Awesome. Thank you for the tips - extremely helpful and extremely appreciated. Big hug to all of you out there! :)

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  10. 168 reps. I really wanted 170 but it is what it is.

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  11. 155 and 13:14, improvement from Thursday. Great tips Ben and Derek, thanks so much! One day burpees and I need to get along

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  12. 141 reps which is 9 down from thursday...disappointed but still happy with the big improvement from last year when I only hit 14 snatches at #135 so I'll take it and move on. Thanks to CrossFit Southboro for letting me hit it there! Was fun going next to another program follower in Mike Burnes, who crushed it.

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  13. Awesome job everyone! 13.2 is only a few days away. Bring it!!!

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  14. I never really post on here, since i usually just stick to the basic wod; but all the tips and strategy posted by everyone was awesome. I jumped from 126 to 141 on my second attempt today. Changing the weights in the middle of the second set of burpees was clutch. Also, someone laid out a gameplan with their checkpoints. I was able to keep a much better pace this time.

    Thanks coach. Programming has really helped me over the last 4 months.

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  15. 159 on thursday, retest today 157. Just didn't have it. Happy with my score though, Thanks Ben for the programming! Looking forward to doing something different over the next two days instead of 13.1.

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    Replies
    1. Also to add last year I only did 1 rep with the 165 and it didn't resemble a snatch at all. Getting 9 deep with 165 felt pretty good, the 7 today not so much.

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  16. 153 on Thursday, 163 today. Really happy with this!

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  17. 176 today 173 Thursday, almost quit before 20 burpees.

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  18. 164... Put me right where I want to be in my region. Once they get the custom leader board we all need to make a group. "Built by Ben"

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  19. f1st attempt at 13.1 i scored 121 reps, not bad but with a better strategy thought I coulve cleard 130 reps, second attempt got 129 reps, would of had more but made a mistake miscounting a rep at 135# and was discredited 2 reps from 131 reps down to 129 reps, all in all ggood first workout workout looking forward to 13.2

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  20. Great job on the improvements/PRs!

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  21. Re-did today still got 150. Improved my tiebreaker time from 15:16 to 15:03.. a whopping 13 seconds! Glad I tried again. Awesome job by all!

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  22. Re-did today still got 150. Improved my tiebreaker time from 15:16 to 15:03.. a whopping 13 seconds! Glad I tried again. Awesome job by all!

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  23. Ok, it's time. I'm going to start posting my scores/times to comments. Ben, thanks for all the work that goes into this great site. I've been following the program to a T for one month.

    Catch is that I'm 3 months pregnant so navigating new waters.

    Stats: female, 31, top 10 southwest regional finish '09, '10, '12 (16th in '11).

    Goal is Top 5 in 2014.

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  25. 26/5'9/165
    saturday's training.

    1. 255, 275, 295, 315, 335

    2. Task priority FGB
    - 14:35 total time with rest. all sets unbroken.

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  26. I did it again today with paced burpees. I only got 169. I have been stuck offshore since Thursday night and got back at 6am this morning. No complaints. We all did well.

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  27. Haven't missed a training day since 12-14-12, I guess it is time to start posting. Kevin Montoya turned me on to CFNE, love it so far!

    Any way, 163 reps, 11:57

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  28. 170. . .two rep improvement over Thursday. Feel like it should have been a lot more! I beat my tiebreaker time by almost a minute!

    Did the yoga mat for a target strategy (not the canopy) and for the set of 30 burpees: did 10 burpees, change a plate, 10 burpees, change the other plate, 10 burpees, 135# snatches ready to go.

    135# set was no less than doubles. Did last three reps at 165 TnG as time expired. Set of 20 burpees did me in.

    Strategy was much better, but energy wasn't. . .my nutrition must have been off because I feel like if I beat my tiebreaker time by that much, it should be worth a hell of a lot more than 2 reps.

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  29. Just found the site a couple of weeks ago. And I'm excited to give the programming a try. I can already tell its awesome. Thursday I got 153 reps. Last night I got 164. Mostly thanks to the pregame wod and the pacing strategy. The bummer of it is that my camera battery died half way thru the workout. So I won't get credit for the improvement. But I'm still excited about the 11 rep imrovement! Thanks Ben!

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  30. I've been following this programming since August with a lot of enjoyment and many PRs. I went to Regionals (SW) last year, and am hoping for a repeat this year. I haven't posted my results because my gym has been 2-4 weeks behind you all, and because I post my results to their blog... Anyhow, I'll reiterate the many thanks to Ben; not only for intelligent, fun programming but all the other extras- nuggets of wisdom, mental training, the generosity to share it all, and being willing to answer questions! I look forward to meeting you in a few weeks in Flagstaff, Ben!

    On to the task at hand: 13.1
    I work shifts, and got off on Friday morning, so this week, Thursday was not an option. I did 13.1 for the first time on Friday, scoring 170. Gave it another whirl yesterday, scoring 168.

    I know that you've seen big improvements with repeats... but are some people just outside of that dynamic? I am glad I did the second attempt; I can rest assured that I left nothing to chance toward improving my score. But it seems like I usually perform better when I come into a workout, knowing I'm not going to do it again, and give it all I've got. I go to a weird mental place the second time around, and it seems counterproductive. Or is this a drop in the bucket- only 1 rest day, these particular movements, etc. Thoughts?

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  31. 175, 10:08 split

    only a 2 rep improvement, body was still smoked from thursday, and back squats the day after, should have listened to the program.. 135 felt so much heavier than the first go around..

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  32. 159 11:14 tiebreak time.

    improved tiebreak by 1:08 and added 3 reps on friday's score. more failed attempts,
    but more time worked out well.

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