Friday, April 5, 2013

Saturday 4.6.13

Becca Voigt

MASTERS & REGIONAL ATHLETES
13.5 PREP
1.  General Warm up
see the FAQs

2.  Mobility
Lats
Thoracic
Adductors
Hip Flexors

3.  Specific Warm up
A.  Burgener Warm up

B. Walk through 2 rounds of:
  5 Front Squats, 45/35
  5 Push Press, 45/35
  5 Pull ups
  
C. Walk through 2 rounds of:
  5 Front Squats, 105/65
  5 Push Press, 105/35
  5 C2B

D. Walk through 2 rounds of:
  5 Thruster, 105/65
  5 C2B

E.  Get ready to chew concrete tomorrow

GAMES ATHLETES
1.  Run
5k for time

2.  Prowler
400m Push for time, 45/empty

3.  Cash Out:
100 Hip Extensions
100 GHDSU
Not for time, break these up as desired.  

"All of the top achievers I know are life-long learners.... 
Looking for new skills, insights, and ideas. If they're not learning, they're not growing... 
not moving toward excellence." 
- Dennis Waitley

14 comments:

  1. 1. miscalculated distance 4+ km 25:35
    2. 7 something legs were smoked
    3. 100 sit ups ( no ghd @ our box)

    ReplyDelete
  2. 78 for 13.5...opens are over and now back to training good luck to those headed to regionals

    ReplyDelete
  3. Didnt think I was gonna get to the gym today so did

    25-20-15-10-5

    bumper plate GTOH
    OH walking lunges

    50 Burpees to plate for time.

    Then I got home early so

    2) done
    C) done

    ReplyDelete
  4. 1. 20:17 for 3 miles

    2. 6:30

    3. Done

    ReplyDelete
  5. M/17yo/168#/5'8
    Did 13.5 yesterday, ended up with 80 reps so I'm closing out for the Open

    1. Paced myself with a friend on the 5K - 29:56

    2. A partner and I did 10x40m Sled pushes each with x 2 45s to make up for team. Ended up with 15:06.

    ReplyDelete
  6. Took a little mental and physical break yesterday and today. Yesterday just mobilized, today just felt like doing something so me and my Lil cousin did this:

    1. 2k row moderate
    2. Bar MUs OTM work
    3. Team wod:
    2RFT:
    800m run (both people at once)
    150 DUs (break however)
    100 HR push ups (break however)
    50 slam balls (30/20 break however)

    ReplyDelete
    Replies
    1. Just did the cash out as well! Ready to start up fresh and new focus on Monday!!

      Delete
  7. 1) 25:15 PR. Felt like crap and still improved by 1:15 - ill take that!
    2) 4:14
    3) dun

    ReplyDelete
  8. Only had time for the 5k, 24:09. Gonna enjoy this weekend

    ReplyDelete
  9. Played six games in a softball tournament. I am going to call that done with pregame. :)

    ReplyDelete
  10. Felt like my lungs needed a blow out as I'm mathematically out of regional contention.
    5 rounds for time
    Row 500m
    Run 400m
    20:02 with a shoelace malfunction in round two

    21-15-9
    Wall balls
    Airdyne calories
    3:49

    ReplyDelete
  11. Took a mobility day. Felt a little sluggish.

    Got 140 reps on 13.5. May not redo it tomorrow, just gonna listen to my body. I'm ready to get back to training and get a full year if preparation under my belt. The open has been fun and very humbling. It's been awesome to see everybody's hard work pay off.

    ReplyDelete