Thursday, April 4, 2013

Friday 4.5.13


MASTERS & REGIONAL ATHLETES
1.  Small DT
3 RFT:
12 Deads, 155/105
9 HPC, 155/105
6 Push Jerks, 155/105

GAMES ATHLETES
1.  Snatch Balance
Quickly work up to a heavy single

2.  Snatch
Squat Snatch, 3x1, quickly hit 3 heavy singles across - heavy is not a max effort, there will be a time for this soon.

3.  Snatch Complex
Squat Snatch + OHS, quickly hit two sets of this at a moderate weight

4.  "DT"
5 RFT:
12 Deads, 155/105
9 HPC, 155/105
6 Push Jerks, 155/105

5.  3 Giant Sets
30 Back Extension

30 Double unders
30 Band Pull aparts

"Have fun screwing up.  it means you are removing your ego from the problem."
 - Greg Glassman

20 comments:

  1. Actually looking forward to doing something today. (Regionals wise)

    ReplyDelete
  2. Unhappy with open performance, onto training..
    1. 165
    2. 155
    3. 145
    4. 12:04 PR
    5. Done

    ReplyDelete
  3. 1. 145#
    2. 125#
    3. 125#
    4. 10:30, 115#
    5. Complete.

    ReplyDelete
  4. Legs tender from 13.5, but snatches felt good @ roughly 90% of last 1RM
    1. 185#
    2. 165#
    3. 165#
    4. Small DT: Rx'd 3:55
    5. Done

    ReplyDelete
  5. Have a small rip on my hand and my neck is also scabbed from where the bar sits in the front rack, so I figured it's not worth it to throw 155# around today and tear more for Sunday. Just did 5 rounds of DT with the empty bar not for time. Then a good mobility WOD.

    ReplyDelete
  6. Small DT - 3:09. Felt good to get the body moving after yesterday!

    ReplyDelete
  7. 1. 205#

    2. 185#

    3. 165#

    4. "DT"
    8:15 PR (previous time 10:07)

    ReplyDelete
  8. Open Wod 13.5 take two today. 76 Reps only two more reps than yesterday, but I gave everything I had unlike yesterday when I mentally gave in. Almost broke my neck on my last C2B, slipped right off the bar onto my head. So that will get rid of any thoughts of another redo. Thanks to Ben and his guys that contribute to this awesome sight. Love seeing the comments, tips and scores from everyone. This years open has been a blast! I will continue to follow and look forward to getting fitter and more competitive. Good luck to everyone who is moving onto the next level. I will be following and rooting for all of you!

    ReplyDelete
  9. Small DT- 2:36
    Finished with the 30 extension,du, pull apart.

    ReplyDelete
  10. Is anyone attending the BOX Seminar in Flagstaff next Saturday, or can anyone suggest hotels near CrossFit Flagstaff? Thanks!

    ReplyDelete
  11. 13.5 73 reps. Thrusters were my downfall!

    ReplyDelete
  12. For those of us that don't qualify for the regionals, are you guys and gals wiling to do the regional wods and post your times here? Want to see how we compare to actual games wods.

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

    1: 115
    2: 110
    3: 95
    4: 8:18 (105#)
    5: Done

    ReplyDelete
  14. Replies
    1. RX - And I guess I will just admit it - I did a full DT (I couldn't help it!! It felt so good to lift!!) - Anyway, PR - 9:24. :)

      Delete
  15. Small DT this morning. On the first go I had sudden urge to do a #2 after the first round (damn Mexican food). Second attempt, got 7:02.

    ReplyDelete
  16. 7:31...push jerks weren't on pt today

    ReplyDelete