Sunday, June 30, 2013

Monday 7.1.13

Bethany and Montoya.

2013 GAMES ATHLETES
SESSION ONE
1.  Snatch
3 x Max Reps, 185/135 - rest as needed between sets.

2.  Back Squat
10 RM

3.  5 RFT:
400m Run
15 HSPU
12 TTB
9 Burpees


SESSION TWO
For Time:
Swim 500m
Bike 20 miles
Run 3 miles

2014 REGIONAL ATHLETES
1.  3 Pos. Snatch
(1) Pockets
(2) At Knee
(3) Mid Shin, but off the ground
pause for a full 2 seconds at each position.  work up to a heavy set.

2.  Back Squat
4 x 6 across

3.  5RFT:
250m Row
10 Cleans, 135/95

2014 OPEN ATHLETES
1.  3 Pos. Snatch
(1) Pockets
(2) Knees
(3) Mid Shin, but off the ground
pause for a full 2 seconds at each position.  work up to a heavy set.

2.  Back Squat
4 x 6 across

3.  5RFT:
250m Row
10 Cleans, 135/95

62 comments:

  1. Assuming 3 position snatch is done without dropping the bar...

    ReplyDelete
  2. 280 across for squats, can do more for sure but someone needs to tell the USG to buy more plates.

    Worked up to 185 on 3 position snatch, got first two positions, missed the third

    WOD- subbed 200 meter run for row- was going to be somewhere in the 5-6 range but someone turned off the clock.

    ReplyDelete
  3. Regional

    1) 149

    2) 297 across

    3) 8.44.

    ReplyDelete
  4. Open

    1) 100 lbs - was working on technique more than anything (obviously :) )

    2) 185 across

    3) 10:23 -- really wanted sub 10 - but ended up breaking up the cleans in rounds four and five

    In other news, I am getting married today!!!!!!!!!!!!! :)

    ReplyDelete
  5. Congrats Deb!!!

    1) Got 155 missed pos 2-3 on 165. Like i forgot the 2nd pull today

    2) 335 across

    3) 9:10

    Great Wod thanx

    ReplyDelete
  6. 1st day following. M/5'6"/168. Regionals programming

    1) 145. Snatches felt terrible today, know I've got at least 155-160 here.
    2) 225 across
    3) 15:40 - Rds 1,3 & 5 squat. Rds 2 & 4 power

    ReplyDelete
  7. Open
    1) 135 <---- One of my goats so worked on form
    2) 245 across
    3) 9:50, power cleans for all rounds

    ReplyDelete
  8. 1) 70 (I'm using Deb's reasoning...yeah, that's the reason...no really...) lol!

    2) 155 across

    3) later..gotta coach!

    ps...I've been a lurker and follower for about 7 months now...figured it was time to step up and publish my humble weights and times.
    :)

    ReplyDelete
  9. Open

    1. Worked up to 50kg and failed. Not my day today.

    2. 90kg across

    3. 20:35 and had to lower to 50kg after 25 reps. Did only squat cleans cause thats a big weakness.

    ReplyDelete
  10. A. Stopped at 135. Wrist is jacked

    B. 305lbs. Used 70% 1RM. Wasn't that bad

    C. 7:40. Subbed 70lb swings cuz of wrist

    T minus 25 days..

    ReplyDelete
  11. Open athlete. Been doing crossfit for about two years now.
    1) worked up to 120lbs
    2) 225lbs across
    3) 14:31 RX

    ReplyDelete
  12. Open/Masters

    1. 125 lbs.
    2. 255 lbs. across
    3. 8:51 power cleans

    Metcon was brutal towards the end. Good one!

    ReplyDelete
  13. Open

    1. Lost tekkers at 50kg :(
    2. 130kg across, felt good.
    3. 9:23

    ReplyDelete
  14. open
    1-205, missed 225 three times.
    2-255 across
    -doing hero wod week at the box so we are doing "Gallant" tonight at 5:30. wish me luck

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

    ReplyDelete
  16. 1. 205, had to try 3 times, kept missing the mid hang. over all felt good though, turnover is gettin much better.
    2. 315 across

    3. 9:34
    row'd 1:30-1:37 pace every round

    ReplyDelete
  17. 1) Only got to 185# on this. The pocket position was really tough for me today.. oh well.

    2) Smolov Back Squat 6x6 @ 275#

    3) 7:57 RXd. Felt really fast on this one today!

    ReplyDelete
  18. Open
    1) 200
    2) 245,275,290,300
    3) 8:41 power cleans

    ReplyDelete
  19. 1) 70kg
    2) 125kg across
    3) 10:27. Death. No quads.

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

    ReplyDelete
  21. Congrats Deb!
    1. 185#
    2. 275#
    3. 7:33 unbroken all pwr cleans

    ReplyDelete
  22. 1: 225#'s(power cleans for all three positions, still battling my hip injury)
    2: 205#'s First time squatting in 2 and a half months hip is still injured, surprisingly didn't hurt today.)
    3: 11:02 RX Not my best effort but getting back into things.

    ReplyDelete
    Replies
    1. Yeah Cody! Good seeing you back on here brother! Glad to see the hip was good today!

      Delete
  23. 1. 145#
    2. 235#
    3. 8:12 115# Power Clean went unbroken all but the 4th round

    ReplyDelete
    Replies
    1. Consequence to losing to Bus
      10 sets of 95# pwr clean, sqt clean, thruster complex & 15 HSPU

      Delete
  24. Open:
    1) 145
    2) 245
    3) 12:12, Power Cleans

    ReplyDelete
  25. 26/M/155

    Regional

    1. 3 pos snatch 155

    2. 305 across

    3. 10:38 grip got a good workout

    ReplyDelete
  26. Open:
    1) 155#
    2) 225#
    3) 10:28 RX

    ReplyDelete
  27. Open
    Just a light row and mobility today. Need one more day rest from Saturdays competiion. Will either follow a day behind or do a double tomorrow to catch back up.

    ReplyDelete
  28. Open:
    1.) 110lbs pocket position was killer
    2.) 225lbs
    3.) 12:50. Legs were toast after squats

    ReplyDelete
  29. Finally back Woding, been out of the game for way too long with some hip back thing. Haven't done any Oly since April and haven't been able to WOD in about a month. Now its time to start doing something again, so I will follow in a very scaled capacity. Need to be able to be part of this amazing community again and hold myself accountable. Here we go:

    Open
    3) 11:15 Hang Cleans

    ReplyDelete
  30. Sprained my ankle yesterday wakeboarding... Wasn't sure how training would feel today but it felt manageable so gave it a go.

    Open
    1. Worked up to 155. Felt pretty solid but didn't want to push my luck.

    2. 315 across

    3. Sub'd 250m row with 25rep SDHP w 45lb. Low back cramped up bad on round 4.. Frustrating. 12:35

    ReplyDelete
  31. 1) 135#
    2) 205#
    3) 7:31 - scaled row to 200m and cleans to 95# in order to keep the intensity up and hold onto the cleans. I haven't felt "that way" in a long time. Grip strength is a big goat of mine but was able to hold on.

    ReplyDelete
  32. Open:
    1) 155# (looked ugly, but got it 2nd attempt)
    2) 295#
    3) 12:03 RX

    ReplyDelete
  33. Regional:
    1) 165#
    2) 320 across
    3) 10:55


    *Is a Hurdle Hop a Lateral Jump? For example a lateral hop over a barbell set on plyo boxes?

    ReplyDelete
    Replies
    1. I dont do lateral unless is specifically calls for it. Face straight on for these

      Delete
  34. Open
    1. 95#
    2. 165# across
    3. Trying to work on my conditioning since it is a big weakness. Scaled this one to 175m row and 65# power cleans so I could go fast. 6:54 with that scaling. Should have gone a little heavier on cleans, but still tough.

    ReplyDelete
  35. Regional:
    1) 93#
    2) 143# across
    3) 9:22

    ReplyDelete
  36. Open

    1. 135#

    2. 275# across

    3. 12:38...was really tired on this. Then I realized I hadn't eaten in 8 hours.

    ReplyDelete
  37. Regional

    Worked up to 155#. - snatch needs work

    325 across

    10:46. Squat cleans.

    Big props to those getting that sub 19 squat cleaning.

    ReplyDelete
  38. Aargh worked up to 35kg on snatch. Not pretty- needs so much work!
    60kg across on back squat
    12.14 power clean, very tired.

    Not a great day out

    ReplyDelete
  39. Open
    1. 125# (Missed Position 3 @ 135#)
    2. 225#
    3. 12:00

    ReplyDelete
  40. Just began following when I heard about the new template coming next week. Looking forward to it.
    Regional:
    worked up to 155, nursing a back injury
    245 across
    6:55 (subbed Airdyne for rower)

    ReplyDelete
  41. 1. 115#
    2. 185# (70%)
    3. 10:59

    ReplyDelete
  42. Open:

    1.) 145#

    Couldn't get under the last of 3 @ 155#

    2.) 205#

    3.) 10:03

    ReplyDelete
  43. Open Masters 48yo
    50kg
    70kg
    8.10 Power cleans 45kg

    ReplyDelete