Monday, May 27, 2013

Tuesday 5.28.13


Regional 1:  May 17-19
1.  Shuttle Run
4 sets of:
5-10-15-20m suicide sprint - chest must hit the ground at every turn around.  Complete this on a field.  Rest as needed between max effort sets.

2.  5-4-3-2-1 of:  
Heavy Stone Shoulder - you choose the weight.
Deficit HSPU, on Parallettes.

3.  3 RFT:
20 TTB
20 Box Jumps Overs, 24/20
20 SDHP, 95/65
20 Burpees

Schedule:
Tuesday - Training
Wednesday - Training
Thursday - Training
Friday - Rest
Saturday - Training
Sunday - Training

REGIONAL TWO:  May 24-26,
Rest

Schedule:
Wednesday - Training
Thrusday - Training
Friday - Rest
Saturday - Training
Sunday - Training
Monday - Rest

REGIONAL THREE:  May 31-June 2 
1.  Row 
1K Row at Jackie Pace

2.  2RFT:
30 Wall Balls, 20/14
25 C2B
20 DBS, 70/50

Schedule:
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!
Monday - Rest
Tuesday - Rest

REGIONAL FOUR:  June 7-9
1.  Jackie
1000m Row
50 Thrusters, 45
30 Pull ups

2.  3 RFT:
50 Double Unders
20 HSPU
20 TTB

Schedule:
Wednesday - Training
Thursday - Rest Day
Friday - Training
Saturday - Training
Sunday - Rest Day
Monday - Training
Tuesday - Training
Wednesday - Rest Day
Thursday - Pregame
Friday, Saturday, Sunday - Regional Competition!

16 comments:

  1. Last day of training then its off to the Asia Regionals with my team.

    Coach Ben, thank you very much for the programming and those quotes/words to keep your athletes going. The last 9-10 months have been very humbling yet enriching for me, both as a Crossfitter and a person. Proud to be Built by Bergeron.

    Thank you all for the encouragement and motivation to chase your numbers/scores. Good luck to everyone else competing in the last 2 weeks of the Regionals and those going to the Games.

    ReplyDelete
    Replies
    1. Best of luck to you and your team.

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    2. Best of luck and have a great time at regionals!

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    3. Good luck Tadpole!!
      You have train hard and done all the preparation, now relax and enjoy every minute of it

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  2. Made up for yesterday's rest day with Murph this morning. First time.. 44:20. Pull-ups were easiest, squats hardest. Opposite to what I would've thought. Great workout.

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  3. 1. Stones/paralletes- 154 stone. First time with the paralletes. Failed 1st 2 reps in the first round so decided to for with a 25#plate and an abmat. All straight after that-9:35. Need to play with the parrallettes a bit

    2. Shuttle run-34,34,34,31

    3. 3x 20's wod- 10:51

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  4. 1) shuttle run 27-28-29-29

    2) power clean 93 kg deficit hspu 3:53

    3) 14:19

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  5. Region 1

    1) 35, 34, 32, 33 on a road. Couldn't find a field in time.

    2) Did first 5 atlas shoulders with 75kg, realised I was going to die/ break my back so used 60kg for remainder
    HSPU's on 20kg + 10kg plate, don't have paralletes.

    3) 14:51

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  6. 1) Done, but I don't know my times... :(
    2) No stones, so I did heavy power cleans at 140 in place. Took me 7:18.
    3) Timer did not start on my phone (annoying), but I think it was around 15 minutes.

    Starting Grad school tonight, so my training may be somewhat effected until I get timing all world out. I will do what it takes, but I hope that doesn't mean 4:30 AM workouts before work every morning :)

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  7. 1 - torrential rain kept us indoors without space to run. Modified to 20kg fat bar thrusters and burpees
    3 rounds, each for time, of
    2 thrusters, 1 burpee
    2 thrusters, 1 burpee
    4 thrusters, 1 burpee
    4 thrusters, 1 burpee
    6 thrusters, 1 burpee
    6 thrusters, 1 burpee
    8 thrusters, 1 burpee
    8 thrusters

    Round times of
    2:04, 1:51 and 1:42

    2 - Robbo
    For time
    Row 750m;
    Then 2 rounds of
    10-8-6-4-2
    Power clean 100kg
    Muscle up
    Then row 750m

    41:03

    A SF guy who did CrossFit who it is thought suffered from PTSD

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  8. 1. Feeling good
    2. 7:55Rx

    Group 4

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  9. Region 1 - Did this a little out of order, running is a strength of mine so saved it for last in case I ran out of time.

    1) 5-4-3-2-1 = 6" parallettes on top of 45's and 100lbs Stone (heaviest we have) - 3:19

    2) 20's = 13:20 RX

    3) Shuttles = :33, :29, :29, :30 .....the burpee turnaround was a bitch

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  10. Only had time for #3 today: 17:14
    1st day back after a few off. Will do part one on Friday morning as active rest.

    ReplyDelete
  11. Regional 3
    1- 3:32
    2- 9:50 with 60# kettlebell

    ReplyDelete