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.
Ben,
ReplyDeleteJeremy 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?
Hi Jeremy, welcome!
DeleteIt's a 4 min cap.
Btw from Asia as well.
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.
DeleteBen,
DeleteThanks 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?
Coach Ben,
ReplyDeleteI 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!
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.
DeleteWe 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.
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!
DeleteBen,
DeleteThank 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
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!
DeleteAlright 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.
ReplyDeleteDaniel
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?
ReplyDeleteAlso 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.
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.
ReplyDeleteIf 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.
Very much appreciated Chris. Thank you.
DeleteOpen
ReplyDelete1) 135lbs
2) 5;09 slow burpees
3) did supine ring rows 21/48 17/51 15/50
Thanks for such individualized programming Ben.
Man. I had. Rough day following directions! I just realized I did squat snatch instead of clean And jerk!
DeleteOpen
ReplyDelete1. @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.)?
wow this games, regionals, open layout is awesome. Will be starting today.
ReplyDeleteThanks Ben.
Hi Ben, thanks for this (excuse me if my english is not good, but I'm from Spain :-) )
ReplyDeleteOpen
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!
Hi Ben, thanks for this (excuse me if my english is not good, but I'm from Spain :-) )
ReplyDeleteOpen
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!
25 dbs no, 15; sorry
DeleteOpen
ReplyDelete1) 205
2) 21/15/9 RX 3:57
3) 48/12 19/11 30/10
Just pipped me Matt!! Ha nice work buddy!
DeleteYou smoked me with the DU definitely a goat for me when mix with high volume shoulders.
DeleteThey got emotional.
DeleteOpen
ReplyDelete1) 90kg
2) 3:59 RX'd (race to the finish)
3) 97/12 , 57/12 , 60/12
Open
ReplyDelete1. 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
9 weeks off due to having a "self induced pity party" about working too much results in this:
ReplyDelete"General Warm Up"
Open
1) 165#
2) 59 reps at 50# (heaviest KB/DB I have)
3) After work
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.
Delete1) Snatch, 200 Across, 3/5. Haven't snatched in 2 weeks, the last 2 felt good, the first 3 were a little spotty.
ReplyDeleteHit 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
1) C&J 80kg
ReplyDelete2) 21-15-9 + 7 swings
3) 74/16 - 59/11 - 50/12
Regional:
ReplyDelete1) 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
Open
ReplyDelete1) 165
2) 1 round + 8 swings
2) 90/20 67/16 76/14
So I had decided to continue following the regionals program, but who am I kidding? Moved to the open program. :)
ReplyDelete1. 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..
Regional WOD:
ReplyDelete1) Snatch
-5x1 @ 155p
-2x2 @ 135p
2) C&J
-5x1 @ 210#
-2x2 @ 185#
3) 4:54 RXd
Regional
ReplyDelete1- 175,155
2- 205,175
3- 4:50
4- split jerks and handstands
Open
ReplyDelete1) 175# (75% of 1RM), no misses
2) 1 kbs into round of 9
3) 18/73, 13/58, 11/73
Open
ReplyDelete1 165Lbs
2 87 Reps Rx...Finished The Wod At 4:08. Juat Had To
3 No Time Due To Wedding Planning
Open
ReplyDelete1 165Lbs
2 87 Reps Rx...Finished The Wod At 4:08. Juat Had To
3 No Time Due To Wedding Planning
by the way...
Deletedoes 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.
Where did all my fellow girls go?!?!
ReplyDeleteYou seem to hang with the boys just fine Deb!
DeleteGeneral warm up as always...
ReplyDeleteRegionals 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
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!
ReplyDelete1. 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
Open:
ReplyDelete1. 135 lbs
2. 70 reps
3. Double Unders (104/83/90)
C2B (6/10/13) Lots of no reps :(
regional
ReplyDelete1. 165
2. 160
3. 4:07
Open:
ReplyDelete1. 215
2. 3:57
3. 102/20 88/18 85/12
Switched to the Open:
ReplyDelete1. 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 ^^)
did C2B PU, not regular
DeleteRegionals
ReplyDelete1) 187/162
2) 148/132
3) 4.11.
4) 12min of split and push jerk work.