Tuesday, May 28, 2013

Wednesday 5.29.13

Katie Trosen.

Regional 1:  May 17-19
1.  OTM x 7
3 Squat Snatches at 65%

2.  OTM x 7 
3 Squat Clean and Split Jerks at 65%

3.  3 RFT:
Row 500m
Run 400m
Rest exactly 3 minutes between rounds.  Post scores for each round.

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

REGIONAL TWO:  May 24-26,
1.  Back Squat
4x4 across

2.  5 RFT:
40m Prowler, bodyweight
8 Burpees

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

REGIONAL THREE:  May 31-June 2 
Rest Day

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

REGIONAL FOUR:  June 7-9
1.  OHS
7 mins to work up to a 3RM from the ground

2.  Burpee MU
30 reps for time, 7 minute cap

3.  OTM x 10
Odd: 2 Rope Climbs at 15'
Even:  Play around with Axle walking lunges, 160/100

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

13 comments:

  1. Hey guys, any advise on a suitable replacement for the 40m "prowler" ?

    ReplyDelete
  2. 1) 120
    2) 155
    3) this afternoon

    ReplyDelete
  3. Region 1

    1. 155x5sets, 165x2
    2. 190 across
    3. 3:12, 3:26, 3:27 --16:05 total

    ReplyDelete
  4. 1. 120lb. Tougher than I anticipated.
    2. 175lb. Only got two reps on last two min...
    3. No rower so did 3RFT 400m run + 6 muscle ups. 12:27. Muscle up technique improving.

    ReplyDelete
  5. Just noticed the "online coaching" above ^^. Anyone from the 2013 comp wod considering this for 2014 season? Tempting. Overall the 2013 season was great for me following compwod(knock on wood - regionals in 9 days!) but there were some glaring holes in my skill set that could have been addressed earlier in the season. I'm thinking how awesome it would be to go through an athletic assessment and tailor the comp wod for me and my goals. (Example - WAY more heavy squats, I'm going to do squat cycle after squat cycle following regionals.)

    But I dont think I need the $349 package with daily coach chats and video review.

    Does anyone know of a Crossfit athletic performance analysis I could find online? That would be badass.

    ReplyDelete
    Replies
    1. Would be awesome to do for sure! $$$ is an issue for this 24 year old newly wed! :/ lol

      Delete
    2. Hahah yes same for this 23 year old newly wed! Congrats!!

      Delete
    3. Same here for this 28 year old, just crossed a 5 year anniversary, father of 2. $$$ for me is usually not in the budget.

      Delete
  6. Jackie against a mate
    6:26
    61 second PB

    1 - done touch and go @ 72.5kg
    2 - 87.5kg. Lower back drama so did 3 a minute for the first four and then 2 a minute for the last 3
    3 - more rain so changed to 3 rounds with 3 minutes between rounds of: 20 box jumps (Games standards) @ 24" and 40 calories airdyne
    2:14
    2:30
    2:22

    ReplyDelete
  7. Been MIA for a bit, having to relocate for an internship. Going to try to keep up with Regional 1 as best as possible
    1)165
    2)195
    3)Did my new Box's WOD: 15 min AMRAP of 5 HSPUs, 10 Wallballs(20#,10'), 15 Box jumps(24")- 8 rds +14 reps

    ReplyDelete
  8. 1) 60 kg

    2) 70 kg

    3) 3:42-3:36-3:54

    ReplyDelete
  9. 1) 85 lbs
    2) 105 lbs
    Both 1 and 2 were completed unbroken and felt good - the snatch weight felt extremely easy... maybe I need to 1RM test that soon.

    3)My runs were more than 400m and slowed up a bit having to run across the gym and outside.
    4:10
    4:12
    4:08
    All of my rows were 1:58...

    ReplyDelete