GAMES ATHLETES
1. 3 RFT:
6 Deads, 335/225
400m Run
Rest 3-4 hours
2. 3 RFT:
500m Row
7 Power Snatch, 175/115
12 Burpees
2014 REGIONAL ATHLETES
1. Power Snatch from blocks
5 x 2, bar should be just above the knee
2. Dead Lift
1x5
1x3
3x2
Come to a complete stop between reps. No touch and go.
3. 3 RFT:
500m Row
7 Power Snatch, 155/105
12 Burpees
Ben , I'm trying to make a run at the masters in 2014 . I started comp wod back in Dec. I am currently working on aug of 2012 strength training you had posted. My question is should I continue this until after the games when you start programming again or should I be following what you are posting now for 2014 regionals . My strength does need to come up and I work on goats once a week.
ReplyDeleteThanks for any input. I realize this is a broad question
Ben , I'm trying to make a run at the masters in 2014 . I started comp wod back in Dec. I am currently working on aug of 2012 strength training you had posted. My question is should I continue this until after the games when you start programming again or should I be following what you are posting now for 2014 regionals . My strength does need to come up and I work on goats once a week.
ReplyDeleteThanks for any input. I realize this is a broad question
1. 6:42. My 400 is about 440. (plus it's uphil both ways, through a dinosaur sanctuary, and over lava-right, Conor?)
ReplyDeleteRest 45min
2. 12:54.
I would subtract exactly :27 seconds per round from your score. (N+1)N/E=(MC)2. It all makes sense if you cross multiply. It comes out to 26.9 repeating, of course.
Delete2014 Regional WOD:
ReplyDelete1. 155p
2. 385/405/405/405/405p
3. 14:48 Rxd.
I was fully smoked by the time I got to the 3 part of the work out and it took all my will power just to get on the rower. Couldn't string the Power Snatches together; all were dropped from the top.
Ben - You are a great American for posting these workouts for us! Looking forward to the next year of training!
Had a competition today - TOOK 1st in every event :)
ReplyDelete1. AMRepsAP 10 Min
440m Run w/ 25lb dumbbell
30 Deadlifts with 155
Max Hand Release Burpees with time remaining
-- 82 Burpees
2. AMRAP 6
7 Squat Cleans (95)
14 Double Unders
6 Rounds even
Rest one minute --
3. Three Attempts at Max Broad Jump
Got 80 inches
Final WOD
Time Cap:9 minutes
300m Prowler Push (120) - up some pretty wicked hills (got back at 5:30 though, so that was awesome!)
50 TTB
-- Got 35 TTB in - my legs felt like lead - and now feel like jello :)
This would not have been possible without your programming, Ben! Thank you!
Where are you finding all these competitions? Good work girl!
DeleteGreat job Deb!
ReplyDeleteWay to go!!!
Www.rxcompetitions.com
ReplyDeletePlus, I go with friends to different boxes from time to time, and this was at CrossFit Hanover, a box that I have been at before. They do a program called Special Warriors, CrossFit Kids for kids with autism and other special needs. This 100% benefited this awesome program. Happy to be a part of their day.
1. 135, 145, 145, 155, 155
ReplyDelete2. 295 x 5, 365 x 3, 385 x 2, 405 x 2, 415 x 2
Really minded form on the DLs. Trying really hard not to round my back but it still rounds a little at heavy weights.
3. 21:35. I feel worn out. 4th training day in a row.. Need a day off.
Here's a video of my deadlift 415lb for 2 reps, with full stop between reps. Any critique on form is welcome! Thank you!
Deletehttp://www.youtube.com/watch?v=wAZk1Q6WRXg
2014 Regionals
ReplyDelete1) 155,165,175,185,195
2) 335,365,385,385,385
3) No Rower sub 500 M run-13:10
Loving the 2014 regional post Thanks Ben!!!
Regionals
ReplyDelete1) 110/121/132/143/154(f)/143
2) 308/352/374/396/418
3) 13.26 sub'd 155# power snatches with 132#. Snatches and especially power snatches are a huge goat.
Regionals
ReplyDelete1. 40kg/50kg/50kg/54.6kg/50kg Haven't Snatched in a while. This was good for me to do.
2.1x5-308.5#/1x3-352.5/352.5x3x2
3. 3RFT: 13:16 Had to scale down the Snatches to only 50kg, but was good for technique work.