.JPG)
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
Assuming 3 position snatch is done without dropping the bar...
ReplyDeleteYou assumed correctly
DeleteThanks for looking out
DeleteNo prob bro!
Delete280 across for squats, can do more for sure but someone needs to tell the USG to buy more plates.
ReplyDeleteWorked 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.
Regional
ReplyDelete1) 149
2) 297 across
3) 8.44.
All full cleans?
DeleteOpen
ReplyDelete1) 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!!!!!!!!!!!!! :)
Congratulations Deb
DeleteCongrats Deb! Love that you trained before the ceremony.
DeleteCongrats Deb!
DeleteCongrats Deb!
ReplyDeleteCongrats Deb!!!
ReplyDelete1) Got 155 missed pos 2-3 on 165. Like i forgot the 2nd pull today
2) 335 across
3) 9:10
Great Wod thanx
1st day following. M/5'6"/168. Regionals programming
ReplyDelete1) 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
Open
ReplyDelete1) 135 <---- One of my goats so worked on form
2) 245 across
3) 9:50, power cleans for all rounds
1) 70 (I'm using Deb's reasoning...yeah, that's the reason...no really...) lol!
ReplyDelete2) 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.
:)
Open
ReplyDelete1. 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.
honest post
DeleteA. Stopped at 135. Wrist is jacked
ReplyDeleteB. 305lbs. Used 70% 1RM. Wasn't that bad
C. 7:40. Subbed 70lb swings cuz of wrist
T minus 25 days..
Open athlete. Been doing crossfit for about two years now.
ReplyDelete1) worked up to 120lbs
2) 225lbs across
3) 14:31 RX
Open/Masters
ReplyDelete1. 125 lbs.
2. 255 lbs. across
3. 8:51 power cleans
Metcon was brutal towards the end. Good one!
Open
ReplyDelete1. Lost tekkers at 50kg :(
2. 130kg across, felt good.
3. 9:23
open
ReplyDelete1-205, 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
This comment has been removed by the author.
ReplyDelete1. 205, had to try 3 times, kept missing the mid hang. over all felt good though, turnover is gettin much better.
ReplyDelete2. 315 across
3. 9:34
row'd 1:30-1:37 pace every round
1) Only got to 185# on this. The pocket position was really tough for me today.. oh well.
ReplyDelete2) Smolov Back Squat 6x6 @ 275#
3) 7:57 RXd. Felt really fast on this one today!
Open
ReplyDelete1) 200
2) 245,275,290,300
3) 8:41 power cleans
1) 70kg
ReplyDelete2) 125kg across
3) 10:27. Death. No quads.
This comment has been removed by the author.
ReplyDeleteOpen
ReplyDelete155lbs
210lbs
08:34 metcon
Congrats Deb!
ReplyDelete1. 185#
2. 275#
3. 7:33 unbroken all pwr cleans
Opps...Open
Delete1: 225#'s(power cleans for all three positions, still battling my hip injury)
ReplyDelete2: 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.
Yeah Cody! Good seeing you back on here brother! Glad to see the hip was good today!
Delete1. 145#
ReplyDelete2. 235#
3. 8:12 115# Power Clean went unbroken all but the 4th round
Open:
DeleteConsequence to losing to Bus
Delete10 sets of 95# pwr clean, sqt clean, thruster complex & 15 HSPU
Open:
ReplyDelete1) 145
2) 245
3) 12:12, Power Cleans
26/M/155
ReplyDeleteRegional
1. 3 pos snatch 155
2. 305 across
3. 10:38 grip got a good workout
Open:
ReplyDelete1) 155#
2) 225#
3) 10:28 RX
Open
ReplyDeleteJust 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.
Open:
ReplyDelete1.) 110lbs pocket position was killer
2.) 225lbs
3.) 12:50. Legs were toast after squats
Open:
ReplyDelete1) 205
2) 365
3) 7:59 rx
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:
ReplyDeleteOpen
3) 11:15 Hang Cleans
Sprained my ankle yesterday wakeboarding... Wasn't sure how training would feel today but it felt manageable so gave it a go.
ReplyDeleteOpen
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
1) 135#
ReplyDelete2) 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.
Open:
ReplyDelete1) 155# (looked ugly, but got it 2nd attempt)
2) 295#
3) 12:03 RX
Regional:
ReplyDelete1) 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?
I dont do lateral unless is specifically calls for it. Face straight on for these
DeleteOpen
ReplyDelete1. 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.
Regional:
ReplyDelete1) 93#
2) 143# across
3) 9:22
Open
ReplyDelete1. 135#
2. 275# across
3. 12:38...was really tired on this. Then I realized I hadn't eaten in 8 hours.
Regional
ReplyDeleteWorked up to 155#. - snatch needs work
325 across
10:46. Squat cleans.
Big props to those getting that sub 19 squat cleaning.
Aargh worked up to 35kg on snatch. Not pretty- needs so much work!
ReplyDelete60kg across on back squat
12.14 power clean, very tired.
Not a great day out
Open
ReplyDelete1. 125# (Missed Position 3 @ 135#)
2. 225#
3. 12:00
Just began following when I heard about the new template coming next week. Looking forward to it.
ReplyDeleteRegional:
worked up to 155, nursing a back injury
245 across
6:55 (subbed Airdyne for rower)
Masters(40)
ReplyDelete1. 160
2. 225
3. 9:59
1. 115#
ReplyDelete2. 185# (70%)
3. 10:59
Open:
ReplyDelete1.) 145#
Couldn't get under the last of 3 @ 155#
2.) 205#
3.) 10:03
1) 60kg
ReplyDelete2) 110 kg
3) 11:03
Open Masters 48yo
ReplyDelete50kg
70kg
8.10 Power cleans 45kg