Monday, June 17, 2013

Tuesday 6.18.13

Raise your expectations of yourself.  
(Picture courtesy of Box Life Magazine)

2013 GAMES ATHLETES
1.  Snatch
5x1 at 85%
2x2 at 75%

2.  Clean and Jerk
5x1 at 85%
2x2 at 75%

3.  "Hitman"
3 RFT:
10 Back Squats, 225 - from the ground, no racks
400m Run

2014 REGIONAL ATHLETES
1.  Snatch
5x1 at 85%
2x2 at 75%

2.  Clean and Jerk
5x1 at 85%
2x2 at 75%

3.  21-15-9
KBS, 70/53
Burpee

4.  Skill Focus
Spend 20 minutes working on a skill that needs improving.

2014 OPEN ATHLETES
1.  Squat Clean and Jerk
10x1, OTM  - moderate weight.  think technique and speed not load.

2.  AMRAP 4 of:
21-15-9
KBS, 70/53
Burpee

3.  3 Rounds for max reps of:
1 minute double unders
1 minute C2B Pull ups

What's the deal with the "Games, Regional and Open Athletes"?  Check the FAQs to find out which is right for you.

49 comments:

  1. Ben,

    Jeremy in Asia here, I am heading out to do this workout in a few hours and was wondering something. Under the Open Athletes it says AMRAP 4 kbs and burpees. Is 4 min a time cap or is it supposed to be if you finish under 4 you keep going?

    ReplyDelete
    Replies
    1. Hi Jeremy, welcome!

      It's a 4 min cap.

      Btw from Asia as well.

      Delete
    2. Actually it's a 4 min AMRAP. If you finish the 21-15-9 under 4 mins, continue by restarting the 21 KBS and burpees.

      Delete
    3. Ben,

      Thanks for the reply. After reading your description of the programming below is it safe the say that folks who lean towards the Open programming will experience a decrease in strength? We've all seen the moderate loads in the Open Wods and you've said that you are programming based on these details. Will there be heavier days or will it usually follow the moderate load template?

      Delete
  2. Coach Ben,

    I read in the FAQS section about the Games, Regional, and Open athletes, and my question is what will be the biggest difference in the programming for Regional Athletes and Open Athletes? Will it continue to be split like this all year or is this just how you will program for the masses until the Getting Hauge period starts again? I know which category I fall under, but I must admit my curiosity is getting the best of me. Thanks for everything!

    ReplyDelete
    Replies
    1. I am planning on keeping the split (Games/Regional/Open) all year long. It certainly is more work, and Heather has reservations about that, but I can't imagine not doing this split/individual approach now.

      We have seen three years of similar programming for the Open Competition. This program will be geared towards these trends; AMRAPS, Moderate loads, work capacity, moderate skill, and specified movements/wods.

      Delete
    2. Thanks Ben! I think I can speak for everyone when I say that we all appreciate your hard work and wonderful programming! Spirit of the Games for sure!

      Delete
    3. Ben,

      Thank you this programming is and has been amazing. And I am super excited for this new format. Can't wait to see where this next year takes us.

      Drew

      Delete
    4. Also agree. This is just what I have been looking for. I can't tell you how much I appreciate this. I program for my garage group, and it takes a lot of time and thought. Thanks for this and I can't wait for the results!

      Delete
  3. Alright noob question. So my team qualified for the games this year and I'm looking for some programming I can follow to supplement with the team training. We meet MW evenings and Saturday mornings. Our focus is mainly endurance type training though when we are together. I am the full time coach at the gym so I have alot of extra time to get my lifting and other work in the mornings. My question is how would you recommend I follow and which section would you suggest? Thanks in advance! I've heard great things about the training Ben.

    Daniel

    ReplyDelete
  4. Hey Ben, Paul here from Oz. Thank you for todays split. As Cody has mentioned above, will you continue to split the regional and open games type workouts?
    Also i cannot see Periodization on your site, will August and september revert back to getting ha uge.
    For now we will follow 2014 open
    really appreciate your work.

    ReplyDelete
  5. I've been following CFNE programming for over 2 years (Canada West) - Over that time not only have I personally experienced amazing results but I am constantly amazed by Ben B's passion, creativity and generosity in both his coaching and sharing on his programming.
    If Coaches could be awarded the "Spirit of the Games" - Ben B. would win hands down.
    Thanks for sharing your gifts with the community - looking forward to dialing in on the 2014 Open Program.

    ReplyDelete
    Replies
    1. Very much appreciated Chris. Thank you.

      Delete
  6. Open
    1) 135lbs
    2) 5;09 slow burpees
    3) did supine ring rows 21/48 17/51 15/50

    Thanks for such individualized programming Ben.

    ReplyDelete
    Replies
    1. Man. I had. Rough day following directions! I just realized I did squat snatch instead of clean And jerk!

      Delete
  7. Open
    1. @45kg
    2. Rx'd: 21kbs-21burpees/15kbs-12burpees
    3. Rx'd: 38/9; 43/10; 62/9

    Hi Ben
    How much rest should you take between each component (1 & 2 etc.)?

    ReplyDelete
  8. wow this games, regionals, open layout is awesome. Will be starting today.

    Thanks Ben.

    ReplyDelete
  9. Hi Ben, thanks for this (excuse me if my english is not good, but I'm from Spain :-) )

    Open
    1) 50kg
    2) 21 db swings (I do not have kb)/21 burpees/25 dbs/9 burpees
    3) DU scaled single unders
    144/16, 132/13, 162/11
    10" rest bt exercises

    Thanks!

    ReplyDelete
  10. Hi Ben, thanks for this (excuse me if my english is not good, but I'm from Spain :-) )

    Open
    1) 50kg
    2) 21 db swings (I do not have kb)/21 burpees/25 dbs/9 burpees
    3) DU scaled single unders
    144/16, 132/13, 162/11
    10" rest bt exercises

    Thanks!

    ReplyDelete
  11. Open
    1) 205
    2) 21/15/9 RX 3:57
    3) 48/12 19/11 30/10

    ReplyDelete
    Replies
    1. Just pipped me Matt!! Ha nice work buddy!

      Delete
    2. You smoked me with the DU definitely a goat for me when mix with high volume shoulders.

      Delete
  12. Open

    1) 90kg
    2) 3:59 RX'd (race to the finish)
    3) 97/12 , 57/12 , 60/12

    ReplyDelete
  13. Open
    1. Used 135 for Clean and Jerk
    2. Finished one round of 21-15-9 and two additional swings.
    3. 107 and 12
    91 and 9
    86 and 9

    ReplyDelete
  14. 9 weeks off due to having a "self induced pity party" about working too much results in this:

    "General Warm Up"
    Open
    1) 165#
    2) 59 reps at 50# (heaviest KB/DB I have)
    3) After work

    ReplyDelete
    Replies
    1. 3) 48/0, 36/0, 31/2 installed a homemade pull up bar, first time using it...slipped off the first 2 rounds, couldn't get my "monster kip" going due to grip. Finally found my chalk and got a couple reps round 3.

      Delete
  15. 1) Snatch, 200 Across, 3/5. Haven't snatched in 2 weeks, the last 2 felt good, the first 3 were a little spotty.
    Hit both doubles at 170.

    2) C&J 235 Across, hit all 5, hit both doubles at 215.

    3)Subbed in a qualifier for a local comp, worked quite nicely. AMRAP 7, snatches #115/bar facing burpees, 3-3, 6-6, 9-9.... Got 73 Reps.

    4)HSPU work

    ReplyDelete
  16. 1) C&J 80kg

    2) 21-15-9 + 7 swings

    3) 74/16 - 59/11 - 50/12

    ReplyDelete
  17. Regional:
    1) Snatch
    -5x1 @ 190#
    -2x2 @ 170#

    2) C&J
    -5x1 @ 225#
    -2x2 @ 200#

    3) 3:55 RXd

    4) 20m EMOM
    -Odd mins: 3x Weighted Pull-ups @ 45#
    -Even mins: 5x Strict HSPU

    ReplyDelete
  18. Open

    1) 165

    2) 1 round + 8 swings

    2) 90/20 67/16 76/14

    ReplyDelete
  19. So I had decided to continue following the regionals program, but who am I kidding? Moved to the open program. :)

    1. 205. Technique dialed in as I went

    2. Got through the rounds of 21 and 15, then 5 kb swings. Burpees slowed me down.

    3. Ran out of time..

    ReplyDelete
  20. Regional WOD:
    1) Snatch
    -5x1 @ 155p
    -2x2 @ 135p

    2) C&J
    -5x1 @ 210#
    -2x2 @ 185#

    3) 4:54 RXd

    ReplyDelete
  21. Regional
    1- 175,155
    2- 205,175
    3- 4:50
    4- split jerks and handstands

    ReplyDelete
  22. Open
    1) 175# (75% of 1RM), no misses
    2) 1 kbs into round of 9
    3) 18/73, 13/58, 11/73

    ReplyDelete
  23. Open
    1 165Lbs
    2 87 Reps Rx...Finished The Wod At 4:08. Juat Had To
    3 No Time Due To Wedding Planning

    ReplyDelete
  24. Open
    1 165Lbs
    2 87 Reps Rx...Finished The Wod At 4:08. Juat Had To
    3 No Time Due To Wedding Planning

    ReplyDelete
    Replies
    1. by the way...

      does anyone follow this on a 5 on 2 off schedule? Thoughts? I would much rather do a 3 on 1 off type but my weekends end up being so unpredictable that i don't get enough wod's in a lot of the time.

      Delete
  25. Where did all my fellow girls go?!?!

    ReplyDelete
    Replies
    1. You seem to hang with the boys just fine Deb!

      Delete
  26. General warm up as always...

    Regionals 2014

    Snatch
    5x1 - 160#
    2x2 - 135#

    Squat clean and jerk
    5x1 - 190#
    2x2 - 170#

    Freddy krugs - 5:25

    Goat work

    Tabata L holds
    Handstand holds

    ReplyDelete
  27. So strength is a big goat of mine so I blended Regionals and the Open wods together so I could work on the Snatch some more. If there are any opinions to adding in some "strength goat work" while waiting for the Getting Hauge cycle to start, your ideas are welcome!
    1. Snatch 5x1 worked up to 85% 30/40/44.6/50/52.2kg
    2x2 @75% 44.6kg
    2. Clean and Jerk 5x1@85% 170#
    2x2@75% 69kg
    3. Amrap 4
    21-15-9 KBS & Burpees Rx'd 4:00 flat to complete all three rounds. Everything unbroken except chalked my hands before set of 15 swings. I ripped my palms the other day on the Bar MuscleUps.
    4. Double Unders still kicking my ass today. C2B Pull Ups were strict because of ripped hands. 14du/12c2b 20du/10c2b 17du/10c2b

    ReplyDelete
  28. Open:
    1. 135 lbs
    2. 70 reps
    3. Double Unders (104/83/90)
    C2B (6/10/13) Lots of no reps :(

    ReplyDelete
  29. Open:
    1. 215
    2. 3:57
    3. 102/20 88/18 85/12

    ReplyDelete
  30. Switched to the Open:
    1. 170#
    2. got 3 burpess in on the 9's
    3. 50/25/15 DU (big time shoulder fatigue
    9/8/6 PU (same as ^^)

    ReplyDelete
  31. Regionals

    1) 187/162

    2) 148/132

    3) 4.11.

    4) 12min of split and push jerk work.

    ReplyDelete