Monday, June 24, 2013

Tuesday 6.25.13

Connor Nugent.

Check out the new Games, Regional and Open templetes in the Programming Philosophy page.  
We will be starting this templete in 2 weeks, on Monday July 8th.

GAMES ATHLETES
1.  Medball Toss
3 Throws for distance, Chest Pass Style, 10/6
3 Throws for distance, Chest Pass Style, 20/14
3 Throws for distance, Chest Pass Style, 30/20

3 Throws for distance, Soccer Throw-in Style, 10/6
3 Throws for distance, Soccer Throw-in Style, 20/14
3 Throws for distance, Soccer Throw-in Style, 30/20

3 Throws for distance, Over the Shoulder Keg-toss Style, 10/6
3 Throws for distance, Over the Shoulder Keg-toss Style, 20/14
3 Throws for distance, Over the Shoulder Keg-toss Style, 30/20
Every throw is a max effort.  Rest as needed between all throws.

2.  9-6-3 of:
Dead Lift, 365/255
Parallette HSPU

3.  Row
5 x 300m, 1 minute rest

2014 REGIONAL ATHLETES
1.  Bounding
4x6 Hurdle Hops

2.  Snatch Grip Deadlift 
5x3 - work up to a heavy set.

3.  For Time:
30 Burpees
30 Pull ups
30 Thrusters, 95/65
30 Double Unders
30 KBS, 53/35
30 Wall Balls, 20/14
30 Box Jumps, 24/20
30 GHDSU

2014 OPEN ATHLETES
1.  Snatch Grip Deadlift 
5x3

2.  For Time:
30 Burpees
30 Pull ups
30 Thrusters, 95/65
30 Double Unders
30 KBS, 53/35
30 Wall Balls, 20/14
30 Box Jumps, 24/20
30 GHDSU

53 comments:

  1. Any of you guys out in Orange County, CA? or San Diego? Going be out there for 10 days and would love to keep on compwod programming. Cheers!

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  2. Coach just want to say thanks again for making this available to all of us and breaking it down in the way that you have I know that this means alot to many and it is so appreciated for alot of hard work has gone it to it for sure , Thanks :)

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  3. Coach, will these templates be followed throughout the year, or will you split up the year the same as last year, with the Getting Hauge, Whadya Snatch, and Goat Killing phases?

    ReplyDelete
    Replies
    1. We will not be cycling through those specific phases this year.

      Delete
  4. Snatch Grip DL- , 135, 185, 225, 255, 275

    WOD- Subbed Abmat situps for GHD (none at the gym)- 12:02

    ReplyDelete
  5. Snatch grip DL

    185/ 230/ 260/ 280/ 280. - More there. First time really messing with these. Grip a limiting factor.


    11:21 - nice deep burn to start the day.

    ReplyDelete
  6. Open

    1. Snatch Grip Deadlift - felt like my thumbs were going to rip off (hook gripping with a guys bar) -- 165 and 175

    2. 12:17 - maybe 20 seconds need to be deleted because there were two of us sharing one pull-up bar.

    ReplyDelete
  7. First time poster. Just committed to your programming with a couple other athletes from CrossFit Apex in PA. Thanks Coach for your committment to an awesome community, and your extensive wealth of knowledge.

    Regional
    1. Worked up to 34"
    2. 135#, 155#, 185#, 225# x 2 (limited by grip strength)
    3. Had to sub some movements bc of lack of equipment
    30 Burpee
    20 strict pull ups (doorway pull up bar)
    30 thrusters @ 95#
    30 DU
    30 single arm hng DB snatch @ 30# (15 each arm)
    30 Thrusters @ 65#
    60 lateral bar jump overs
    30 Sit Ups

    Time: 15:29 - Hard time breathing this morning. Really have to focus getting back on the bar.

    ReplyDelete
  8. Just coming off a Mass Gain program so I haven't done AMRAPS or anything for time in about 6 weeks. Today it really showed.

    OPEN

    1. Snatch Grip Deadlift
    225, 255, 265, 275, 295

    2. 16:59 - no energy today. I look forward to giving this another go.

    ReplyDelete
  9. Coach, I second Cody in asking.... Will there still be a strength, oly, goat, and fire cycle?

    ReplyDelete
  10. Hi everyone. I´m new at writing in this blog but I have followed last years august programming for a couple of weeks. This because there were no programming for non-games/ regionals athletes.

    I´m a bit confused about what part of training i should follow cause even though I want to perform great in open 2014 i will also try to do some competing earlier and want to become stronger than I am right now. Therefor I was looking at the Regionals-programming but it´s not likely I will compete in Regionals next year. I´m 37 years old and about 6"4 and 215 pounds. I´ve been doing crossfit for 14 months and the last 6 months with programming.

    Please feel free to give advises and for today i will post my regionals-results.

    1. completed

    2. 200-200-245-245-245 (90-90-110-110-110). Grip is worst

    3. 21:55 i just hate thrusters.

    ReplyDelete
  11. Super excited to see this. Hopefully I will be 100% by then. Regardless unbelievable how you take the time and break all this down for Athletes at different levels. Don't know where you find the time between your Teams training, running a first class Affiliate , family, etc. Appreciate this immensely, and very grateful! Thanks for all you do!

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  12. Snatch dead 225-245-265-285-305
    Started next part but didn't have it today I had to stop lungs head cold and allergies killing me oh well will try again Thursday :)

    ReplyDelete
  13. OPEN
    1) 185 x5, 225x5, 225x3, 225x3, 245x2 (F on 3rd)
    2) 17:36

    ReplyDelete
  14. Open
    1. 185, 205, 225, 255, 295

    2. 20:16. Metcon is clearly lagging. Need lots more work.

    ReplyDelete
  15. 1) Hurdle Hops = Around 44" (PVC on top of 30" Box, two 45's, two 25's, and two 10's)

    2) Snatch Grip Deads = 235x3, 255x3, 285x3, 305x3, 315x3...My thumbs are crying

    3) 30's WOD = 14:20, Thought the KBs were 70lbs, mental mistake

    ReplyDelete
    Replies
    1. the inner meat head got ahold of you bro!!! haha

      Delete
    2. Haha yesss! Trying to move that big boy weight!

      Delete
  16. Regionals

    1) 24"/28"/30"/32"

    2) 220/242/264/286/308

    3) 14.43. w/ 25# wall ball. Wallball is not what slowed me down. Took to long during breaks. Need to try a 3 or 5 breath break to speed it up.

    ReplyDelete
  17. Open

    1) 225/255/275/295/300
    2) 12:37

    ReplyDelete
  18. Open- tried the L.bounds- 30"/33"/36"/38"/38"- too much of a pause on the 2 sets 38's
    1. 225/275/295/315/335(thumbs!)
    2. 12:59

    ReplyDelete
  19. Open
    1) 185,205,225,245,265
    2) 13:11 bad a** WOD

    Thanks Coach

    ReplyDelete
  20. regional:
    Bounds: 38 every set, rebounded and felt good.

    snatch grip dl: 225/275/295/315/335

    30's wod: 11:42
    pull ups, kbs, box jumps, dubs, wall balls, ghdsu all unbroken.
    did thrusters 15-15

    felt good today. had a competition saturday and had to do 10 reps at 405 on deadlift so my back's been a lil spicy. ended up winning the whole thing though.

    ReplyDelete
  21. Regional:

    1) Bounds: 36" across. Focused on strong rebounds rather than max height.

    2) Snatch Grip Deads: 225, 245, 265, 295, 315

    3) 30's: 13:47 RXd

    Overall good training session today.

    ReplyDelete
  22. 1) Ate a little bit crappy last night so started the day with some air dyne intervals instead.

    2) 245, 255, 275, 295, 305

    3) 16:04 on the 30's. Hands are still ripped up from the jerks/PU wod last week. Had to break up the pull ups, KBS & thrusters a bit more than I'd like. Sets of 10 of both.

    ReplyDelete
  23. Open wods

    1. Worked up to 160kg (ouch on the thumbs)
    2. 15:48 - metcon needs work.

    ReplyDelete
  24. Felt sluggish today!!! Maybe it's the heat in my garage down here in South Texas!!

    Open:
    Power clean cycle, I have a power lifting and wod comp in July part of my Team here. I'm doing the power clean lift.
    205x3 230x3 255x3

    1) 255, 275, 295, 315, 330

    2) 11:38 was slow on my box jumps but only took 5 breaths for each time I stopped and no less than 5 reps unbroken. Just wanted to keep a decent pace through out.

    Until tomorrow keep up the hard work everyone.

    ReplyDelete
  25. Open
    1.) 185, 225, 255, 275, 275. Grip was killer
    2.) 17 minutes exact. My garage was about 100° today so it was hard to breathe.

    ReplyDelete
    Replies
    1. I feel you bro. Vegas is the same way right now. My garage is a hell hole witj the heat.

      Delete
  26. Zane Smith
    Open:
    1) 205/225/245/255/265
    2) 13:20 RX

    ReplyDelete
  27. Open:
    1. 185/205/205/215/225
    2. 16:33 RX

    This past weekend was my bachelor party. Definitely not feeling 100 percent yet.

    ReplyDelete
  28. Open

    1. 225-245-265-275-275

    2.). 18:26

    Tomorrow is another day

    ReplyDelete
  29. 1. Done

    2. 225-245-265 x 3

    3. Low on time so worked out with class. 30 muscle ups for time. 4:50

    ReplyDelete
  30. Open WOD
    1. 163#
    2. 16-17 minutes I can't even remember my brain was fried, too hot... Was flying through until the wall balls. The heat destroyed me. Back to mornings WODs for me!!!

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

    ReplyDelete
  32. Regional
    1)42"/ 42"/ 45"/ 45"
    2)275/ 285/ 295/ 305/ 315
    3)12:47(only had a 32k kettlebell)

    ReplyDelete
  33. 1. Worked up to 35"
    2. 185/205/225#
    3. 30's WOD 17:05 Took a wall ball to the face on my 22nd rep and knocked my lip ring out. Took about a minute to find the damn captive bead ring and get it back in. Didn't stress it too much though...

    M/28/5'3"/145#

    ReplyDelete
  34. 1. 36"

    2. 245/265/275/295/305

    3. 16:05

    ReplyDelete
  35. Open

    1. 185, 225, 245, 265, 275

    2. 12:36

    ReplyDelete
  36. Open

    1) 110-115-120-125-125 kg

    2) 12:55

    ReplyDelete
  37. Open

    1) 122.5 / 132.5 / 137.5 / 140 / 142.5

    2) 13:58

    ReplyDelete
  38. Open
    1. 205/225/245/265/285
    2. 13:58 Rx'd
    ... came apart on the thrusters ...

    ReplyDelete
  39. Regional
    1. 36"

    2. 225/225/225/235/245 obviously need to work on grip strength.

    3. 14:30

    ReplyDelete
  40. OPEN:
    2. 21:30 RX'd - thrusters killed me for sure

    ReplyDelete
  41. 1) 185-205-225-255-255
    2) 17:20. Rx damn thrusters

    ReplyDelete
  42. Regional
    1. Done
    2. 205,225,245,265,275
    3. will do later this week, my low back wasn't feeling good

    ReplyDelete
  43. worked on squat snatch today bc missed yesterday. worked up to 205 really clean.
    30's wod subbed CTB 14:45 rx
    great wod, shouldnt have rested as much on thrusters.

    ReplyDelete
  44. Open
    1- 225,245,265,285,305

    2- skipped

    ReplyDelete