Sunday, April 7, 2013

Monday 4.8.13

Dave Callahan
1.  3 RFT:
500m Row
12 Deads, 225/155
21 Box Jumps, 24/20 - games standards not required.

2.  Clean Complex
Hang Squat Clean + Squat Clean + Front Squat - work up to a heavy set.

3.  Goat Training
Play around with a weakness for 20 minutes - focus on technique over intensity or volume.



CONGRATS!
To everyone following this site that competed in the Open and improved from last year.
I am very proud and impressed with this community. 

Going forward, programming will be intended for athletes competing at the Regionals.

88 comments:

  1. Thank you Coach Ben!!!

    More than anything, it's being 1% better everyday.

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  2. Congrats everyone and thank you to Coach Ben for all the time and effort you put into this community. Moving forward I am definitely going to have to hone in on some weaknesses...all manageable..but my goal is to win regionals this year. I know I can do it. I have the will, the skill, and the strength...just need to gain some confidence in those movements i dont THINK i am good at :)

    Coach Ben, I cant thank you enough! This blog has been the first program I have followed consistently (for over a year now!) Thanks to all the members of this community as well..for posting and sharing there stories, feelings, and advice. Without the feedback, we would never know if we were feeling the way we were "supposed to." I cant count how many times I have felt something funny in my shoulders, or knees. or soreness in my legs...only to find out,,,that so does the whole community! LOL...we all struggle, and triumph! Amazing group of people built by bergeron!
    Keep it up gang! Regionals...coming for domination!

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    Replies
    1. Hellz yea Cheryl, kick some ass at regionals!

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  3. Shout to the coach Ben!! Can't wait ti train these next 7 weeks for regionals!! Thanks goes to my Lord and Saviour for giving me the will and motivation to make this journey! Thanks to the community for that extra push!

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    1. Great finish brotha. Super happy for you and can't wait to see you killin it at regionals.

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    2. I knew you'd make it all along :)

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    3. So stoked for you man can wait to see how you do i will be cheering for you!

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  4. I made the regional with the 46th spot in the north central regional. Thanks Ben.

    Drake Comfort

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  5. I finished 142nd in the south central region. Saw great progress since starting this program in October 2012 after meeting Taylor at a garage games event. Thanks for everything Ben! Can't wait to see what a full year on the program does for me. CONGRATS everybody who made it and everybody who's improving! Keep grindin.

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    Replies
    1. Way to go dude! I finished in the exact spot for southern california region!

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  6. just started following you ben cause my buddy mitch(james mitch) told me how great your gym was and i must say before finding this gem i was doing crossfit but i wasnt training for the open!!! I am so stoked to follow you guys for this year. your newest disciple.

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  7. This comment has been removed by the author.

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    Replies
    1. Will there be seperate programming for those who did not make regionals or should I just follow it though i did not advance to regionals? Sorry in advance if this has an obvious answer.

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    2. Also very interested in knowing if there's separate programming for non-regional but competitive athletes.

      Great site by the way.

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  8. Only just found this program - am super excited to give it a full year and see what next year brings! Thanks Ben!

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  9. To those going to the next stage, individuals or teams, best of luck!

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  10. I placed 123rd in the Mid-Atlantic Region. Thanks go to Ben and all of you out there helping me challenge myself- including my coach at CrossFit 10-10 who pushed me to follow this programming. The months I have been following CompWod have not only helped me physically - but have challenged and motivated me mentally. I am excited and motivated to continue to improve by following this programming throughout the next year.

    Congratulations to all of the Regionals athletes! You are all animals!

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  11. I'm going to start the "get Hyooge" program from last year since I'm not competing in regionals. Good idea?

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    Replies
    1. I competed in the open, but more to just do it with my box, I finished like 400th in my region I think. I actually have been working through that since January, just finished it. I took a week and hit maxes on all my lifts except o lifts bc I haven't been working on them very much. Only once a week. at moderate weights. Went 8/8 on PRs. 15# PR on PP, 10# on strict press, 15# on BS, 15# on FS, #15 on Power clean, #25 on the bench press, #25 on OHS, and #50 on hang power clean. Went from 235 to 285 which was cool. PRed Elizabeth by a minute, Isabel by 2, Fran by about 30 seconds, and grace by about 30 seconds.

      The Get Hauuugge phase is baddddassss. We're moving onto the "Whaddya snatch" phase and gonna pick back up with Ben on a daily basis after the games and really make a run at regionals next year!

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    2. Awesome! I'm excited to get it underway.

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    3. Yeeewww! Good luck fresh! As with any programming, stick to the schedule. I went rogue a few times in the beginning, paid for it, too. A little extra running, rowing, biking, swimming etc is fine, but don't do anything to make yourself sore. Ben will take care of that aspect for you.

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    4. Kyle I'm in the same boat as you. I didnt make regionals but want to start my prep for next year. What date does the get hauuuge phase start?

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    5. I'm thinking "get hyoooge" then "whattya snatch" and by the time I'm done we'll be on the new "get hyooge" and I'll tag a long from there.

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  12. 1.16:06
    2. 220
    3. 10 min interval sprints

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  13. Went into yesterday at number 17 in the South Central region. At 7pm central standard time, I fell to 50. This was a huge disappointment for me, but after some time in prayer, conversation with my incredible wife, and time to process the situation I know that God has greater plans for me than I have for myself.

    Thanks to everyone for posting during the training season with all the good, bad and ugly. I pray for everyone who is headed to Regionals that you are blesses with strength, courage, safety and the ability to glorify God with your gifts and talents.

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    Replies
    1. Alex, unless all those 48 competitors in your region are going as individual then you still might have a shot. Have faith it just might happen.

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    2. Thanks Tadpole. Like I said...it is out of my hands.

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    3. I know it feels like a disappointment, but it's still a great accomplishment Alex. Im hoping some of the guys a head of you go team and you get in. You can then go on and kick some ass buddy. Let us know what you hear.

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    4. Ya Alex there's a really good chance. I checked a couple regions from last year and on average there was usually about 15 of the top 60 men that would go team every time. So this year with it being top 48 you can probably expect 10 to go team. You've got a better chance than me, I'm 6 spots away!

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    5. Sitting in the same boat boys, less likely to happen than both of you but I'm at 58th in the region. We'll see, out of our hands.

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  14. Dex and Cody,

    I finished 142nd in the South East. That is crazy.

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  15. I ended up finishing 168th in Canada East, last year was 152nd but with twice as many competitors this year. I'm happy with it. Onto training for next year!

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  16. Great stuff everyone. Conor and I will both be headed back to the Latin America Regionals.

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

    1: 10:02 (155)

    2: 135#

    3: no time, got a lot of school waiting for me at home.

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  18. 6 months into CrossFit and a month into Bens program here. Finished 426th overall in the South West region. I learned a ton and feel good about next year. I found some new goats for me and I'm more motivated now then I have ever been.

    Congrats to everyone on their success this year!

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  19. Big thanks to Ben and the great programming!
    In the Mid-Atlantic last year I placed 772nd in the open, this year 2013 = 124th! I had a top-10 finish in week 2, and felt more than prepared for every open workout!
    Huge improvements all thanks to this awesome programming

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  20. I had to bow out after 2 WODs. I didn't feel myself about 2 months ago but pushed through.n after 2 Wods I went to the doctor where he tested me for hyperthyroid which proved to be right. More testing and a cocktail of Beta blockers and some rest on the adrenal gland. So disappointed but I'm expecting a full recovery and glad I got an answer to what was causing my symptoms. Proud of the group and all of its successes. Huge thanks to coach Ben and I'll be watching and clearing for my Compwod teammates. Sorry I didn't finish but doctor was firm about it.

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  21. 1. 9:25 RXd

    2. 135, 165, 185, 205, 225, 235

    3. OTM x 10:
    Thruster: 135, 165, 75, 185, 195, 205, 215, 185, 185, 185

    OTM x 10
    3 deficit (6") parralette HSPU

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  22. Canada East Region.
    Last Year in the Open: 40th
    This Year: 54th

    Too bad last year wasn't Top 48 and this year was Top 60, hah. Extremely happy with all five of my workouts, so even though the goal was top 48 I'm still very proud of 54th. Now I get to wait anxiously for the next week or two, and hope that a bunch of dudes go Team!

    Also taking a week off now. Hovering up and down around that 48 mark for the past 5 weeks has been fricken stressful lol. Congrats to everyone!

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  23. I made one last update to the leaderboard:

    http://games.crossfit.com/lboards/result?id=238670


    Last year I was a chicken with it's head cut off, didn't even submit all my scores, and would have finished 1195th in the NE region.

    This year I finished 125th and am going to the Regionals with one of our teams! I can't wait, but there is work to do between now and then.

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  24. Thank you, Ben, for this awesome programming and for making it available to everyone. I learned so much from it and I also gained so much from the comments from this amazing community. I finished 105th Worldwide for women 45-49.

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  25. Ben,

    I have been following since the getting HAAA-HUUUGE and I must say, thank you very, very much.
    I've seen gains across the board, felt amazing, an just can't thank you enough for putting this out there for people like us to consume and benefit.
    All the hard work paid off, as I will be helping EXP in the team format this year in the north east regional.

    Now two more questions...
    1: Is the programming in the next couple weeks going to be geared more towards getting us ready for the heavier loads at regionals? I feel like i'm weaker than I was 5 weeks ago, and my priority is to get that back. (basically should I go back on the getting haa-huge program, slightly modified?)

    2: Where the hell can I get myself a built by Bergeron shirt?!?!

    --Leo

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  26. Belinda Cox - Canada East Region
    Last year: 41st
    This year: 44th

    I was flying home yesterday when the Open closed, I think I hit the refresh button on my iphone a thousand times in the last hour! lol

    I worked out at an affiliate last year and competed as part of a team. This year I worked out at work during my lunch break and at home in our garage with my husband. I followed CFNE almost exclusively since September 2012. I am very pleased with the improvements I saw from last year to this year. I exceeded my expectations in every workout by a few reps this Open. Thank you for sharing your expertise and allowing me to follow us and get better.

    Cheryl Nasso & Deb Evans... thank you for posting, I have been chasing your numbers!

    I am excited and nervous to compete as individual at regionals, and I would definitely wear a Build by Bergeron shirt if I could find one.

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  27. Belinda Cox - Canada East Region
    Last year: 41st
    This year: 44th

    I was flying home yesterday when the Open closed, I think I hit the refresh button on my iphone a thousand times in the last hour! lol

    I worked out at an affiliate last year and competed as part of a team. This year I worked out at work during my lunch break and at home in our garage with my husband. I followed CFNE almost exclusively since September 2012. I am very pleased with the improvements I saw from last year to this year. I exceeded my expectations in every workout by a few reps this Open. Thank you for sharing your expertise and allowing me to follow us and get better.

    Cheryl Nasso & Deb Evans... thank you for posting, I have been chasing your numbers!

    I am excited and nervous to compete as individual at regionals, and I would definitely wear a Build by Bergeron shirt if I could find one.

    ReplyDelete
  28. wow! feeling do refreshed after a long rest period! I needed that ! Friday - ran Saturday - yoga ( ouch!) Sunday - nada !

    1. 9:56- rested on top of box/ 1:53-1:56 pace all rounds on rower
    rested about 10 min
    2. 115/135/150/160/165 - hard to load the hamstrings post wod... also felt like the squat was the hard part .- spent about 10 minutes on this
    3, odd min- 2 ring muscle ups ( building my confidence back up on these-13.3 destroyed it!)
    even min 15ft UB hs walk - focused on feet together ... toes pointed... no big arch in back

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    Replies
    1. Yeah that last front squat got spicy! Much harder post metcon!

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  29. Good luck @ regionals everyone. I started 5/3/1 "boring but big" program today. I'll still follow along keeping an eye here, and as soon as this years "Get hayuge" phase kicks in, I'll jump back in. Strength is the biggest thing holding me back. But I went from the bottom 80% in my region last year, to the top 20% in the region. Next years goal is to crack into the top 1,000. I'm super jelly of all you guys that have been in this game for like 6 months and CRUSHING it. Also, my goal next year is to not bring up the rear of the competitors wod custom leaderboard!

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  30. 1) 11:14
    2) 100kg
    3) Taught him how to do backflips and heel. He's a good goat when he wants to be.

    Not really.....Bar MU

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  31. I have been doing Crossfit out of the high school gym where I work and now my basement for about the last three years. I have been following this site for about three months now and really appreciate the programming. I am nowhere near regionals right now, but hope to make huge improvements following this site over the next year. Thanks to Ben for the programming and to the rest of the posters for the motivation! I plan to be a regular poster from here on out.

    1) 14:05
    2) 195lb
    3) Kipping HSPU work.

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  32. 1) 11:44

    2) 70kg-80-90-100-105 fail

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  33. 1) 13:29

    2) 70-80-90-100(fail) kg

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  34. 1. 9:54

    2. 135-165-185-205-215-225-235-245(Fail)

    3. Butterfly C2B, Ring HSPU

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  35. Finished the open in 203 up from 290 odd last year in Europe. Clearly lacking metcon ability.
    AM
    1 - done with games standard box jumps
    12:25
    PM
    2 - 120kg touch and go on the floor only, missed 125kg twice at the clean from the floor after making it from the hang.
    3 - 10 minutes of Cindy in a 10kg vest (press ups with hands on plates for depth) Immediately followed by 5 minutes of Cindy without the vest.
    A - 8 rounds
    B - 5 + 6

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  36. 1. 8:39. did bounding box jumps. rows @ 1:50/500m
    2. 245
    3. done

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  37. Ended up finishing at 588 in south central at 17 years old. Pretty stoked that I almost halved my placement from last year. Thanks a lot Ben for all your coaching, tips, and programming.
    Did things in an odd order today due to availability of the rower.
    2) 245 on clean complex, went light for WOD
    1) 12:59 Rx
    2) Butterfly pull-ups and MU work

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  38. I made it two days into my "7-day crossfit break" before my husband caught me sneaking to the gym today. My team qualified for regionals in Canada West. Another two months of hard training ahead, I'll rest in July!
    1. 12:42 with 135# (this included running up/down stairs to get to the rower each round)
    2. 120#
    3. Butterfly pull ups practice (love this Ben, thanks for programming weaknesses!)

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  39. 1. 13:05
    2. 135-155-175-185-195-205-215
    Pistol work

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  40. I didn't make it to regionals but thanks so much Ben I did 10x better this year. See you guys when get ha-uge starts again

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  41. 1. 19:42@135# This is my second WOD in a couple of months since moving. I have decided to follow your programming. It looks awesome, can't wait to see the results.
    2.65,75,95,115 felt good and kept it light to focus on technique
    3. hang squat clean work @65, hand stand holds

    I didn't compete this year.

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  42. Was ranked 1,524 in the north east region after 13.1, and although I didn't get the results overall I was hoping for I am damn proud to say that I worked myself back and finished this season ranked 317 in the region. Thanks to all the followers and of course Ben for this awesome community I have made some massive gains. Good luck to all you animals representing at regionals!

    1.) Skipped

    2.) Hit #275 on the complex...stoked:)

    3.) HSPU work

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  43. 1) 11:27 RX'd. Game standards on the box jumps, since that is a goat for me. Getting much better on this.

    2) Worked up to 255#!!! Felt awesome!

    3) 20 mins on Pistol skills.

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  44. 1) 11:45

    2) Worked up to 225#.

    3) 20 min on kipping HSPU

    First day following the site. can't wait to see what the next year brings me.

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  45. 1.) 14:41

    2.) worked up to 205#

    3.) split jerk technique

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  46. 1) 10:18
    2) 275
    3) pullups and ring dips, then running and situps

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  47. 1. 12:24 RX - not an excuse, but a guy took my box at the gym in the third round so I had to go hunt it down.. Probably 20-30 seconds lost...
    2. 140 (fail 145)
    3. OMEM ×20
    Even: Max unbroken kipping TTB (best was 9, worst was 3)
    Odd: 5 Strict Ring Dips

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  48. 1. 9:56rxd
    2. 135,185,205,225,235
    3. OTM-Odd: 2 rope climbs Even: 10 alt pistols

    Thanks to everyone for the encouragement throughout the training season and today after my post. What a great community we have formed and a super special THANKS to Ben for everything he has done for us!

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  49. 1) 10:05 RX
    2) 305#
    3) Goat work OTM: HSPUs with a deficit & Muscle Ups

    Just to echo what everyone has been saying: Thanks to Ben for the excellent programming and thank you to all of the Competitor's on the blog for pushing every day.

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  50. 1. 11:04rx games standard BJ
    2. Clean Complex
    Hang Squat Clean + Squat Clean + Front Squat - work up to a heavy set.
    155, 165 got the hang, elbow squirly catching squat clean so bailed and stopped there
    3. Goat Training
    Play around with a weakness for 20 minutes - focus on technique over intensity or volume.
    t2b 4x10 unbroken sets, bar mu attempts/scaled variations


    looking forward to competing in my first regionals! congrats to everyone!

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    Replies
    1. *2 years crossfitting this past March. 2012 open: 236, 2013 open: 117
      will be competing on Team Crossfit EXP at regionals

      following comp wod since August, and would love a built by Bergeron shirt or a comp wod shirt!

      Delete
  51. This seems like the place to reflect and embellish today based on the 1/2 hour it just took me to read everyone's comments!

    I increased my region placing by about 1200 from last year, so I am pleased. Ranked 1021 in the Mid-Atlantic. But I'm just getting started and hoping to improve each year.

    Thank you Ben and this community for the awe inspiring performances each day. I am constantly humbled and you all are my rabbits to chase. Congrats to the regionals folks! Make us proud!!!

    The WOD today reinforced to me how glad I am to have the Open Monkey off my back. Didn't have to think about the logistics of where to place the camera, hope it doesn't rain, the best strategy, yada yada. Just went out and did it. Felt great.

    1. 12:55. Subbed 400m run for rows. Loved it.

    2. 135, 185, 205, 225, 235, 245! Ecstatic because 245 is my 1RM PR. Won't be for long.

    http://www.youtube.com/watch?v=SmycB2987MM

    3. OTM x 10 - 3 muscle ups. The best my muscle ups have ever felt. Could not sustain 3, ended up with 18 total reps in less than 9 minutes. Nice big ol tear on the heel of my hand but was worth it.

    Going to work goats plus follow the metcons for the next couple of months, then see what this "get haauuge" program is all about...

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  52. 1. 12:21 rx

    2. 105, 125, 145, 165, 175

    3. Need to work on muscle ups and chest to bars but giving my ripped hand a break, did GHDs and pistols

    So excited about following CompWod and training for next years regionals!

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  53. 1.11:33

    2. 245# unbroken, 255# HSC/SC+FS... lost grip, but did it for the heck of it.

    3. OTM, muscle ups & pistols.

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  54. 10:39 on the metcon, built up to 225, worked on box jumps and heavy deads.

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