Monday, April 8, 2013

Tuesday 4.9.13

Training for the Regionals.  Focus on one day at a time. 
Think like a Bumble Bee, Train like a Race Horse.

1.  "Nancy"
5 RFT:
400m Run
15 OHS, 95/65

2.  Snatch Complex
Hang Squat Snatch + OHS - work up to a heavy set.

 3.  Front Squat
4x4, across

4.  Goat Training
Play around with a weakness for 20 minutes - focus on technique over intensity or volume
On the minute volume training work nicely for training goats.
example:  OTMx20:  Odd minutes: 3 deficit  HSPU, Even minutes: 8 Pistols


REGIONAL TRAINING WEEKLY SPLIT
Monday:  Active Recovery (this is not a rest day, be pro-active with your recovery)
Tuesday:  Single Training Session with goat work
Wednesday:  Single Training Session
Thursday:  Active Recovery or Rest day
Friday:  Single Training Session
Saturday: Single or Double Training Sessions*
Sunday: Single or Double Training Sessions*

*As requested, I will be posting Team WODs (in addition to individual training) on Saturdays and Sundays. 


Posted by at

45 comments:

  1. UnknownApril 8, 2013 at 5:16 PM

    Ben, I've never posted on here but just wanted you to know I started following your programming 2 months prior to the open and am now headed to regionals in my first year of CrossFit. Thanks Boss

    ReplyDelete
    Replies
    1. Taylor DomengeauxApril 8, 2013 at 5:44 PM

      South central regions right?? Breaux bridge?

      Delete
    2. UnknownApril 8, 2013 at 8:12 PM

      Thats right man.

      Delete
    3. UnknownApril 8, 2013 at 8:12 PM

      Stuggled on double unders, otherwise did pretty well.

      Delete
    4. Taylor DomengeauxApril 8, 2013 at 10:48 PM

      Gotcha bro. See ya in San Antonio. I think we met at that team comp in Laffy me and my buddy one last year.

      Delete
    5. Taylor DomengeauxApril 8, 2013 at 10:48 PM

      Won*

      Delete
    6. UnknownApril 9, 2013 at 7:36 PM

      I remember, and yep, I'll see you there bro

      Delete
  2. AnonymousApril 8, 2013 at 6:50 PM

    That's badass on the custom leaderboard. In case you missed it there's an article about Conor and I on the Games site. Giving props to the Competitor's WOD Blog! Gotta give credit where it's due.

    http://games.crossfit.com/article/latin-americas-bromance

    ReplyDelete
  3. UnknownApril 8, 2013 at 7:38 PM

    Dude you live and train in St. Thomas?! Rough life huh :) That is awesome. I was just in St Thomas via Carnival Cruise. Wished the ship would've broken down there. Nice article too. Good to see another more "mature" athlete killin it out there. I'm 36 so I'm right there with ya. Best of luck in regionals!

    ReplyDelete
    Replies
    1. AnonymousApril 9, 2013 at 5:02 PM

      Yeah man us old farts gotta stick together. Right Derek!?

      Delete
  4. Cheryl NassoApril 9, 2013 at 5:04 AM

    so crazy ... I don't think I have done nancy at girls weight in almost 2 years... this is probably going to hurt!

    ReplyDelete
  5. UnknownApril 9, 2013 at 8:51 AM

    nancy: 14:20rx unbroken, my ass cheeks were burning
    squat snatch/ohs 110 forgot that it was from the hang woops
    goat work 3 kipping dips otmem x10 last 2 sets were 2/1
    deficit hspu 3 otmem x 10 (2rds 4.5inch, 8 rds 2inch)


    aw damn forgot the front squat, wow im on a roll.

    ReplyDelete
  6. Jesse SuessApril 9, 2013 at 9:54 AM

    1. Nancy 14:50 all OHS unbroken
    2. 135-145-155-165-175 took three attempts to get the 175. That was spicy after Nancy.
    3. 175 across
    4. 20 emom
    ODD - press, push press, push jerk @115 first half, 135 last half
    EVEN - 7 box jumps - 24" first half, 30" last half

    ReplyDelete
  7. Britt ArbanasApril 9, 2013 at 10:10 AM

    ((Nancy - Last weeks time 13:26/ 338M)
    1. Today instead of Nancy, did 4 rope climbs/20push ups/2 rope climbs/20push ups/1 rope climb/20 push ups
    2. 75-85-F@95-F@95.... wtf.
    3. forgot!!!! Gotta do this tomorrow. HUGE weakness.
    4. Even: 10 wall balls (14#- dont judge me)
    Odd: 3 strict ring dips... than 2 last 15 minutes)


    --->> Hey folks, for your rope climbs do you teach/train the russian wrap or the spanish?

    ReplyDelete
  8. Taylor DomengeauxApril 9, 2013 at 11:17 AM

    1. Nancy= 10:52 RXd
    2. 135, 155, 175, 185, 195, 205
    3. 245 across
    4. OTM x 20
    odd: 2 strict weighted pull ups (80#)
    even: 2 strict shoulder press (135, 135, 140, 140, 145, 145, 150, 150, 155, 155)

    ReplyDelete
  9. UnknownApril 9, 2013 at 11:28 AM

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

    1: 12:27 (65)
    2: 95
    3: 115 focused on form
    4: no time

    ReplyDelete
  10. Cheryl NassoApril 9, 2013 at 12:45 PM

    1. nancy today at 65# 11:13... really thought I was moving fast... my nancy time at 9(# is like 11:30... so I kinda thought I would move faster lol... ah well ... my new box does have a little longer of a run... no biggie ... happy with it
    2. started at the 20 min mark 85/115/125x2/135/140-failed to stand up grrr!! stuck at this 135 for months now on all versions of the snatch ... driving me carazy!!
    3. front squats 4x4 @ 180
    4. gymnastics programming instead-
    3 sets 4 strict hspu+ 12 kipping @ 2" deficit rest :60 sec between sets
    7x0:15 sec ring support holds rest :30 sec between sets
    4 x 7 strict pull ups + 10#

    going to play around with pistols tonight ... saw a great video on gymnastics wod on pistols... tired of tearin up my knees! lol

    ReplyDelete
  11. Drake ComfortApril 9, 2013 at 2:14 PM

    12:55 nancy
    Built up to 205
    225 across FS
    Done

    ReplyDelete
  12. ThorvaldssonApril 9, 2013 at 2:15 PM

    1) no time. :-(

    2) 40-55-65-75-80kg fail

    3) 100kg across

    4) 20 min
    Odd 30 du - Even 10m handstand walk

    ReplyDelete
  13. UnknownApril 9, 2013 at 2:36 PM

    1) 18:00 Rx (My shoulder is still pretty bad, but getting better)
    2) Turned the ego down, worked on form
    3) 4x4 at 285
    4) OTM x 20
    Odd: 10 WBs
    Even: 2 MUs

    ReplyDelete
  14. UnknownApril 9, 2013 at 2:39 PM

    1. 11:26 rxd
    2. 135,155,170,185,200#
    3. Missed the across so I did 225,235,245,255
    4. No time

    ReplyDelete
  15. AnonymousApril 9, 2013 at 3:43 PM

    1.) Did the complex first...#175

    2.) My O.H.S was my goat so I just did Nancy, first time ever doing it RX....12:44

    Will be checking out for the week and doing the whadaya snatch template starting Monday... see you all when the program starts again keep killing it!

    ReplyDelete
  16. AnonymousApril 9, 2013 at 4:21 PM

    1. 13:40. Runs felt slow, but it was awesome to do it outside on a track. 80 degree day here in Maryland!
    2. Worked up to 115. Will post video link in a minute. Failed at 120, but that is because of my pull. Need to work on keeping it tight. My 1RM snatch is 125, so this felt good today.
    3. 135-145-155-165
    4. OMEM ×20
    Even: Max Unbroken Butterfly PU (best was 10!!)
    Odd: 3 Strict HSPU

    ReplyDelete
    Replies
    1. AnonymousApril 9, 2013 at 4:29 PM

      https://www.youtube.com/watch?v=S9t93ij2Y44&feature=youtube_gdata_player

      Delete
    2. AnonymousApril 9, 2013 at 5:41 PM

      Just curious - why are people going to different programming right now? I know I didn't make Regionals, but I am going to train like a Regionals competitor! Plus, the programming is pretty laid out for a year, right? Just curious as to why people are choosing to deviate from the programming...I think Ben has it figured out WAY more than I do, so I am going to stick with whatever you have for me here, Regionals or not :)

      Delete
    3. Cheryl NassoApril 9, 2013 at 5:43 PM

      hell yeah deb! plus.. everyone can "do" the regionals workouts when they come out! :)

      Delete
    4. JasonApril 9, 2013 at 6:46 PM

      I'm with you.

      Delete
  17. mikeholmesApril 9, 2013 at 4:53 PM

    1 - 13:13 (PB of 12:55)
    2 - 90kg, missed 95kg in front
    3 - 110kg No time for goats (tomorrow instead)

    ReplyDelete
  18. UnknownApril 9, 2013 at 5:52 PM

    Nancy - 12:19...all OHS unbroken

    Snatch complex - 195

    Did 5x5 FS yesterday

    ReplyDelete
  19. JasonApril 9, 2013 at 6:45 PM

    Nancy - 15:40 - Massive headache at the end of rd 3 slowed me down and caused me to split the last 2 rds into 10-5 OHSQT.

    2) Skipped because of headache
    3) 185-195-205-210

    ReplyDelete
  20. UnknownApril 9, 2013 at 6:48 PM

    Hey Ben, I have been following your program since right before opens started. I'm sorry for not posting until now. Thank you for the awesome programming! I ended up qualifying for regionals for the first time.

    Nancy 12:55rx

    Snatch complex- 125

    FS 155

    Goats Odd-WBs, Even- pistols

    ReplyDelete
  21. UnknownApril 9, 2013 at 7:26 PM

    1) 12:06 RX
    2) 225
    3) 335
    4) OTM Strict press and L-sits

    ReplyDelete
  22. UnknownApril 9, 2013 at 7:45 PM

    1.) 16:30
    2.) hit 175# technical issue with 185# but its coming real soon
    3.) 205#
    4.) handstand walk/hold

    ReplyDelete
  23. Brian BenderApril 9, 2013 at 8:27 PM

    1. Did row Nancy due to weather. 14:29, I was happy with this because I'm coming off of the flu and expected to do worse.

    2. 165
    3. 225
    4. Handstand walk practice

    ReplyDelete
  24. UnknownApril 9, 2013 at 8:28 PM

    1) 15:47 RX'd... Windy as shit here in Vegas today, so the 400s were interesting at best. Went unbroken on all OHS though!

    2) Worked up to 195#

    3) 235# Across

    4) Ran out of time.. no bueno

    ReplyDelete
  25. UnknownApril 10, 2013 at 1:13 AM

    1) 16:44
    2) 72.5kg
    3) 110kg across
    4) Even Min: Bar MU x1
    Odd Min: Pistols x 8

    ReplyDelete
  26. UnknownApril 10, 2013 at 4:29 AM

    1. 16:20 Running is my biggest weakness!

    2. Felt so weak after doing Nancy, only got 115, no where near my max snatch.

    3. 185 first set then lowered to 165

    4. Sick baby at home so no time for this, but I did muscle ups after Nancy and after snatching. Tried to get 2 consecutive while being tired, did it twice.

    ReplyDelete
  27. UnknownApril 10, 2013 at 4:30 AM

    This comment has been removed by the author.

    ReplyDelete
  28. AnonymousApril 10, 2013 at 9:36 AM

    1. 12:05

    2. 175 (not good :()

    3. 245, 255, 265, 265

    4. 20 Minutes, odd min were 3 MU's and even min were 3 8" deficit hspu

    ReplyDelete
  29. potsyApril 10, 2013 at 11:34 AM

    1) 13:03 (PR by 4:58)
    2) 195 (PR for both squat snatch and OHS). Got 205 but snatch was not below parallel. OHS was good.
    3) 275,295,275,275
    4) 40 DUs and 4 deficit HSPU (2 plates). 10 min only

    ReplyDelete
    Replies
    1. UnknownApril 10, 2013 at 1:02 PM

      A 4:58 PR! Thats awesome bud!

      Delete
    2. potsyApril 11, 2013 at 8:47 AM

      Thanks Ty! Both my running (due to training) and OHS (due to mobility work and incorporating light OHS sets in my every day warmup) have come a long way. The latter is also making a big difference in getting under the bar in my snatch. I just follow what Coach says and great things happen!

      Delete
  30. Derek MohamedApril 10, 2013 at 1:54 PM

    @ Chris irwin- just saw Ur post from yesterday. Haha!

    ReplyDelete
  31. Carol BurnsApril 10, 2013 at 11:18 PM

    1) Rowing Nancy 20:25RX
    Splits were:
    2:11,2:11,2:08,2:06,2:04 while keeping strokes at 25-26

    2)110# (amazed myself since OHS is 115 and this isn't too far off from my squat snatch pr as well)

    3) ran out of time, front squats tomorrow!

    4) 50 DUs, pistol squats

    ReplyDelete
  32. AnonymousApril 11, 2013 at 12:22 PM

    1) no time. :-(

    2) 40-55-65-75-80kg fail

    3) 100kg across

    4) 20 min
    Odd 5 Butter fly pull ups - Even 5 HSPU

    ReplyDelete

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