Sunday, June 23, 2013

Monday 6.24.13

Geoff Leard

2013 GAMES ATHLETES
1.  Clean and Jerk
5x1 at 85-90%

2.  Front Squat
2x2, across

3.  3 RFT:
7 Clean and Jerks, 185/135
7 Muscle ups
400m Run

2014 REGIONAL ATHLETES
1.  Bench Press
1RM

2.  Push Press
3x8

3.  For Time
3 x 500m Row

2014 OPEN ATHLETES
1.  Bench Press
1RM

2.  ARMAP 12
500m Row
15 Hand Release Push ups
15 Deadlifts, 185/135

3.  Toes To Bar
3 x max reps, strict - no kipping.

50 comments:

  1. Ben,

    Just wanted to thank you for doing this. You really don't owe us anything but you spend considerable time and effort putting out these workouts daily.

    Jeremy

    ReplyDelete
  2. OPEN
    1) 245 - def could have for heavier but bit alone in my basement.
    2) 3rds
    3) 12-10-8

    ReplyDelete
  3. Regional

    1) 242

    2) 154/158/165

    3) 1.27/1.32/1.34

    ReplyDelete
  4. Open

    1. 135 - 10 lb PR :) Yeah!

    2. 3 Rounds plus 213 meters

    3. 7, 5, 5

    ReplyDelete
  5. First time posting. Been watching this blog for a while and I think its about time I contributed something to it. Thanks Ben for posting this for everyone to use, learn, and improve. I look forward to interacting and improving with everyone else on here.

    OPEN
    1) 235<-- no one else in gym to spot so stopped
    2) 3 rds + 260m
    3) 10, 10, 8

    ReplyDelete
  6. This comment has been removed by the author.

    ReplyDelete
  7. Masters (40yo)
    1) 100kg
    2) Had to sub 500m row for 50 Sumo Deadlift High Pulls @20kg as no access to rower:
    1 rnd + 33 SDHPs (slowed down by HSPUs - only just learnt how to do them)
    3) 13-11-9

    ReplyDelete
  8. Dying to get back to training coming off comp my shoulder felt a little weird so rested started feeling better now its a summertime head cold what next ugggg can't wait to feel better I'm chomping at the bit here!

    ReplyDelete
  9. hey guys! I've been out for about a month with shoulder issues, bouncin back to the community this week!

    ReplyDelete
    Replies
    1. Hey bro. Good to see a familiar name.

      Delete
  10. Open/Masters (43 yo)

    1. 285 lbs.
    2. 3 rounds + 500m
    Not super fast, but unbroken throughout.
    3. 9-5-5

    ReplyDelete
  11. Open
    1.- 100 kg
    2.- (row scaled to 200 single unders), 3rds + 225reps
    3.- 11, 9, 8
    Thanks coach!

    ReplyDelete
  12. 1. 270lbs. No spotter, no PR

    2. 145-165-175

    3. 1:34-1:38-1:39. 3-4 min rest between each

    Team training tonight

    ReplyDelete
  13. Open
    1) 270 5# PR
    2) sub 400 m run for row 4 rounds +100 meters
    3) 14,13,12

    ReplyDelete
  14. Open
    1) 270 5# PR
    2) sub 400 m run for row 4 rounds +100 meters
    3) 14,13,12

    ReplyDelete
  15. 2014 regionals:
    1rm bench: 350#

    press: 135x8
    155x8
    175x8

    500m splits: 1:31
    1:33
    1:36

    Good to be back with you guys!

    ReplyDelete
    Replies
    1. Dude, you bench what I squat?!

      What the hell were you away doing? Shooting the next Avengers movie? You the hulk?

      Delete
    2. No joke bro! Dex is back... shit... haha!

      Delete
    3. Open:
      1) 335lbs

      2) 4rds + 7 hand release push ups

      3) 12,12,12

      Delete
  16. Open

    1) 107.5kg
    2) 3 rounds + 8 push-ups
    3) 10 / 12 / 15 (could of pushed harder on the first few sets but wasn't sure if I was doing them strict enough? So asked another coach and he seemed to think so. Went for a few more on the last round, should of done them again but I currently do not possess any lats. If you find them please return them to me, I miss them.)

    ReplyDelete
  17. Open

    1. 265lb
    2. 3 rounds, 15 push ups, 9 deadlifts

    ReplyDelete
  18. 1) Smolov Back Squat Program
    - 6x6 @ 255# (last week was 245)

    2) 12m AMRAP
    - 3 rds + 340 meters (legs were smoked from squatting)

    3) 3x8 Push Press from Rack
    - 155#, 175#, 195# (stoked about the 195x8!)

    4) Strict TTB
    - 20, 18, 15

    Most likely going to do the 1RM bench press tomorrow when I have a spotter.

    ReplyDelete
  19. Open
    1. B.sqt program
    2.1 RM bench 285#, no spotter
    3. 3rds+500M/15/10
    4.15/15/15

    ReplyDelete
  20. Open Workout

    Hit 275 pretty easily, slight spot on 300. Confident I can get it next time.

    Had to sub 400 m run for row since CrossFit Manila Fort Box doesn't have a rower.

    4 rounds complete plus 20 seconds left over which it wouldnt have made much sense to start another run.

    10,10,5 (grip gave out)

    ReplyDelete
    Replies
    1. Jeremy, from CFMNL Fort?

      I'm from up north, Libis Box.

      Hope to meet you soon.

      Delete
    2. Yes sir, it will be nice to put a name with a face.

      Delete
  21. Open WoD:
    155 bench
    2 rds + 3rd row, 8 dead lift
    10, 8, 8

    ReplyDelete
  22. Zane Smith 26/172#

    Open:
    1) 245#
    2) 3rds + 362m
    3) 9/13/14

    ReplyDelete
  23. 1) 300. Down 25# from last years get huge.
    2) 145, 155, 170.
    3) 1:30.7, 1:35.6, 1:40.7. Phew, they hurt.

    ReplyDelete
  24. First time posting. Train at CrossFit Apex. een following the programming off and on but ready to make a full commitment! Thank you for all of this, much appreciated.

    1. 145#
    2. 3rds even
    3. 20/17/17

    ReplyDelete
  25. Open
    1. Just missed locking out 345. 315 was easy.

    2. Subbed 400m run for row. 3 rounds plus ~240m. Posterior chain was burning from the deads then trying to run... Ouch

    3. Strict toes to bar - 22, 17, 16

    ReplyDelete
  26. 1) Bench - 255

    2) Push Press - 185, 195, 205, 225x6 turned into jerks after 6

    3) Rows - 1:29, 1:37, 1:33...Rest was watever row time was

    Good to be back posting

    ReplyDelete
  27. Open
    1.) 180lbs. Not a PR. But I still stink at this nonetheless.
    2.) 3 rounds
    3.) 10-9-7

    ReplyDelete
  28. Open

    1) 280
    2) 3 rounds + 6 Deads
    3) 15/15/10

    ReplyDelete
  29. Open

    1. 210 lbs
    2. 3 rounds + 268 meters
    3. 14, 9. Couldn't do the last round cause I had athletes starting to walk in the gym.

    ReplyDelete
  30. Regionals ended and Junk Food June began. Today marks the first official day back.

    Regional

    1. 255

    2. 155/165/175

    3. 1:31/1:36/1:39

    ReplyDelete
  31. Open
    1- 220
    2- 3 + 350m
    3- 22-17-18

    ReplyDelete
  32. Regional
    1- 365
    2- 155,175,195
    3- 1:38, 1:45, 1:49

    ReplyDelete
  33. Regional
    1- 290
    2- 195,205,225
    3- 1:31.7/1:31.1/ 1:32.6

    ReplyDelete
  34. Regional
    1. 225
    2. 135, 145, 155
    3. 1:34.3/1:44.2/1:43.9

    33M 155BW

    ReplyDelete
  35. No spotter today

    Worked up to 245x3

    3 rounds + 8 DL

    3x15. Toe2bar

    ReplyDelete
  36. Open
    1) 230#
    2) 2rds +500m+26reps
    3) 11-10-10
    4) 6x6 back squat 230#

    ReplyDelete
  37. Open
    1) 250#
    2) 3 rnds + 140m
    3) 12/13/12

    ReplyDelete
  38. Open
    1)235
    2)3R + 368m
    3) 12,10,9 (did immediately after the AMRAP to tax the grip more and it worked! 12 unbroken strict is a PR as well)

    ReplyDelete
  39. 1. Bench 1RM 210#
    2. Push Press 3x8 135/145/150
    3. Amrap 12 3 + 240m Row
    4. Strict TTB 10/12/13

    ReplyDelete
  40. 1) Bench 105kg

    2) 4 rounds in 11:58

    3) 11-12-11

    ReplyDelete
  41. Started following a couple of weeks ago, it feels good to be consistent again!
    My short legs hate rowing! LOL
    And this heat is killing me, ready for summer to be over due to how much it affects my WODs.
    Following Open WODs
    1. 150lb
    2. 2Rounds + 1 Deadlift
    3. 14-10-8

    ReplyDelete
  42. Open wods

    1. 120kg bench
    2. 3 rds + 438m row
    3. 3 x 10 (struggled to prevent swinging)

    ReplyDelete
  43. Started to follow the programing again, 1 week behind.

    1. 115 kg bench
    2. 3 rds + 231m row
    3. 3x10.

    Thanks for your great programing!

    Cheers from Norway!

    ReplyDelete