Saturday, May 4, 2013

Sunday 5.5.13

Heather.


INDIVIDUALS and TEAM ATHLETES

1.  5 RFT:
5 Power Cleans, 205/135 
5 Bench, 205/125

Rest as needed.

2.   2 RFT:
25 TTB
50' Handstand Walk 

Rest as needed.

3.  5 RFT:
8 1-arm Dumbbell Overhead Squats, Right arm, 45/30
8 1-arm Dumbbell Overhead Squats, Left arm, 45/30 
12 Box Jumps Overs, 24/20


49 comments:

  1. Competitors WOD folks!

    I wanted to introduce myself as I will also be following this program to prepare for my first open next year.

    I have been crossfitting for a little over a year now and am to the point where I would like to compete. I did my research for the past couple of months and this program appears to be the best by far for competitors.

    I will be away for a couple of weeks on vacation but when I return I look forward to meeting you all, growing with you and participating in some friendly competition with you!

    Good luck to all of those going to Regionals!

    Cuz

    ReplyDelete
  2. do.es n e one think its a typo? or r girls supposed to use 2 different weights

    ReplyDelete
    Replies
    1. I'm pretty sure our girls used 2 different weights this am

      Delete
  3. 1. 10:05... Bench got me. 205x2, 185x3. Cleans RX.

    2. 11:16... HSW progressions.

    3. 8:05...subbed 45 db with 16kg kb and 2 5 lbs plates chained to it.

    ReplyDelete
  4. 1) 21.00. Upper body strength continues to be my biggest weakness. As rx'd cleans were good, bench not so much.

    2) 10.58. Rx'd

    Well that was my last wod again for a few weeks. Have to go away for work. And will not be able to go to the gym and workouts will be few if any. Ill see you all again in a month or so. Good luck to you all you are going to regionals.

    ReplyDelete
  5. Did not do#1. Did my box's WOD instead (see #4)

    2. TTB/HSW: 6:30. Did 20m (10 one way).Might have been able to go unbroken on HSW if there wasn't a turn around. TTB felt a little better today, but I still lost the ability to strong them together after the first 15.

    3. 5 Rounds: 7:35. I had to jump onto the box then over. Probably cost me some time.

    4.OMEM 15
    3 box jumps (24)
    1 clean
    - first five rounds with 135, next five 145, last five 155. Felt good today! ! Plus it was fun to workout with other people! I miss them!

    ReplyDelete
    Replies
    1. Hey Deb
      Can you tell me how you use the band for bar muscle ups?

      Delete
    2. Yeah! So - I just put one foot in like a band-assisted pull-up. I am using a thin one to help me get the momentum going to get up to the dip. Once you get your chest to the bar, it kind of slides off your foot, but it works.

      Delete
    3. Interesting
      Okay I will have to give it a try
      Thanks!

      Delete
  6. Replies
    1. Holy chesticals, well played Connor...

      Delete
  7. 1. Did 1 round and rested one minute before the next round. Felt good to do like that today. No timer, bench unbroken, PC TNG until the 4:th round.

    10 min rest

    2: 6 min. My Handstand Walk sucks.

    10 min rest

    3: Done. No timer!

    ReplyDelete
  8. 1. 4:47
    2.4:37- should have warmed up my handstand walk a little...2nd round was way better than first
    3. 6:47- box jumps blah!

    ReplyDelete
    Replies
    1. used 35# dumbbells (only have 25/35)

      Delete
  9. 1- 12:15
    205 power clean
    185 bench

    2- 4:39

    3- 8:00
    40# dumbbell

    ReplyDelete
  10. 1. 6:12
    2. 3:57
    3. Done-forget time

    ReplyDelete
  11. 1. 6:01 rxd
    2. 3:15 rxd
    3. 7:31 rxd

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  12. Resting today. Will do this tomorrow.

    ReplyDelete
  13. 1. 4:26 Rx
    2. 4:51 Rx
    3. 5:48 (used a 35# KB - we only have 25# DBs)

    I realized I never really introduced myself! I'm a L1 trainer at CF Thunder in Huntington, WV. I'm training for the mid-atlantic regionals and absolutely LOVE this programming. I qualified for regionals last year and felt so unprepared. I'm hoping this site will help prepare me for the workouts in June. Enjoy seeing how everyone does on the WODs and its nice to have times to compare to. Good luck to everyone competing in regionals!

    ReplyDelete
    Replies
    1. Great to have you here! Good job on today's training.

      Best of luck to you at regionals.

      Delete
  14. 1. 4:32RX
    2. 3:37RX

    3. 6:27 did snatches instead of OH squats, hip flexor is still injured and really focusing on not making it worst.
    Been awhile since I've posted, I'm following the Regional training off and on though I did not make Regionals.

    ReplyDelete
  15. 1) will do this tomorrow AM when I'll have the equipment
    2) 4:59 - subbed 50 shoulder touches for walk. ttb - easily twice as long gripping ibeam vs. bar
    3) 9:13 - used 55lb kettlebell (no Dumbbells) and 26" rope jumps with 20" hoizontal clearance

    ReplyDelete
  16. 1) done no time
    2) 4:53
    3) 10:18

    ReplyDelete
  17. My results:
    1) 6:42 RXd
    2) HSW progressions tomorrow
    3) 10:23 with 35# kettlebell

    Wifey:
    1) 4:54 @ 95#
    2) HSW Progressions tomorrow
    3) 8:05 with 26# kettlebell

    ReplyDelete
  18. 1) 3.40 Rx - All PC tng UB, Bench UB through 4, then 3/2 last set
    2) 4.02 Rx - 15/10 - 1 break, 10, 5, 4, 3, 3 - 2 breaks
    3) 8.08 Rx -- Both movements need some refining.

    ReplyDelete
  19. 1) 3:58
    1a) Made up MU sandbag carry, 11:42?
    2) 6:48 can't hsw
    3) we'll see

    ReplyDelete
  20. 1)4:11 Rx
    2)4:51 Rx goat
    3)7:23 Rx

    ReplyDelete
  21. 1. 8:59 (135/105)
    2. 8:06rx
    3. 8:22rx

    ReplyDelete