Becca.
2013 GAMES ATHLETES
1. Clean and Jerk
work up to a single heavy, not max
2. Sprints
10 x 100m, rest as needed.
3. 3 RFT:
20 C2B
20 Burpees
20 Deads, 225
work up to a single heavy, not max
2. Sprints
10 x 100m, rest as needed.
3. 3 RFT:
20 C2B
20 Burpees
20 Deads, 225
2014 REGIONAL ATHLETES
1. Speed Work
8 x 200m on the 2 minutes
8 x 200m on the 2 minutes
2. Pulls
A: Dead Lift
3 x 5
B: Good Morning
4 x 6 - use a safety squat bar if you have one. if you don't have one - its a good purchase. we will be using it in this program.
3. Metcon
"Isabel"
30 Snatches for time, 135/95
2014 OPEN ATHLETES
1. Metcon
"Isabel"
30 Snatches for time, 135/95
"Isabel"
30 Snatches for time, 135/95
Hi im new on this, i would like to know what odd and even means?
ReplyDeleteThe odd and even refer to what you do during the On The Minute for 12 minutes.
DeleteDuring the odd minutes, you would do the 3-5
muscle-ups
During the even minutes, you do 3-5 reps of squat therapy
thanx
Deleteopen 1- scale 100# time 4:12
Delete2- MU todas 3 menos las rondas numero 2 solo logre 2 MU y la ronda 5 solo hice 1 en la squat therapy 5 en todas..
OPEN
ReplyDelete1) 7:38.for felt terrible the whole time. Snatch is definitely a huge goat.
2) done. Did 6 ring rows and 6 ring dips since I can't do MU in the basement.
Open.
ReplyDelete1. 6:29 terrible teqnique and a lot of presses.
2. I have done 1! MU before and today i did 5 of them and several good attempts before my skin was ripped so had to stop. Tried without false grip but didn´t work at all. Really happy today :)
Good job!
DeleteNice!
Delete1. Speed Work
ReplyDelete8 x 200m on the 2 minutes- Kept each one under 50 seconds which was my goal
2. Pulls
A: Dead Lift
3 x 5- 315, 355, 405 no TnG reset each rep
B: Good Morning
4 x 6 - 135 across, obviously not a strong point
3. Metcon
"Isabel"
30 Snatches for time, 135/95
2:08 (4 second PR) and this is all attributed to the power of positive thought, I had a crappy week, got a stomach bug, had some crazy nonsense happen at work and I came into today's workout and just put it all out of my head and just went for it. I just picked up the bar and kept going, 15 tng, 15 singles, didn't redline. Going out of the week on a high.
Great work bro!
DeletePower of positive thought! Way to go man great mental game for sure !!
DeleteThat's one quick Isabel, out of my league for sure!
DeleteProud to say that I have witnessed this earlier! Awesome work Jeremy!
DeleteAwesome!!!
DeleteGood job sir!
DeleteRegionals
ReplyDelete1. Done...had some problems with clock, but all in 35-40 range.
2 DL 315 across, might have had a bit more, but no one to watch my back this morning.
Good Morning, tried low bar today 135,155,165,165. Like it better for this.
3. Isabel, 2:59. Dropped every rep..no TnG, felt great and drove me right up to the edge. First time I've done this WOD. Never thought I was strong enough for RX until the OPEN this year.
Open
ReplyDelete1) 4:02 Getting there!
2) 3 MUs, 5 Squats
Rest day yesterday...in the middle of moving into an apartment so this week has been hectic....did yesterdays work today
ReplyDelete1. Hatch Squat end of week 9 of 12 lotta heavy squats... blah no need to post
2. **This was my personal best part of todays workout!! So excited I was able to power snatch 95#! havent been able to power snatch yet...only been muscle snatching with light weights! So this was huge! im comin back!!! :) Since I was limited on how fast i could squat (still tweaks the wrist) i did a power and kinda rode it down into a squat..less force on the wrist :)
3. 135 across..also heaviest weight yet since before my incident.
4. Shoulder Taps-not just yet...too much pressure on the wrist...1 in handstand holds nose and toes to wall instead rested :60 sec betweeen sets for 3 rounds
5. Not my best performance...feeling a little deconditioned still...but happy i got through 1 round...final score was 457...had :30 sec on the clock when i finished round 1 ...just couldnt crank out the last few reps...
Look out 2014..Dis girl...is ready! :) Excited to be going to watch Becca represent next week for the Built By Bergeron Team amongst others! Also excited to watch CFNE throw down!!
AWESOME, Cheryl!!
DeleteOPEN
ReplyDelete1) 5:08 with 80# (I know, embarrassing. Light and easy today)
2) Can't muscleup yet :( did CTB instead
Open
ReplyDelete1) 3.56 - a little disappointed but I can't complain because I haven't done much Oly lifting recently. Technique felt really good.
2) 5 MUs and 10 GHDs - felt pretty comfortable (substituted GHDs for squat therapy because I've got a knee overuse issue).
Today took all I had in me to get to the gym and do the wod!! But it doesnt make sense to recieve the best programming on the planet and rest while my community is out there grinding it out.. We all are a bit fatigued anyway hey... After all, The Regionals are coming!!!
ReplyDelete1) Done
2) 370 across
3) 135 across
4) 2:30 PR by 30sec
Coach today once again showed me how great this program is!!
Its all about results and thats what you are giving us.
Thank you so much Ben!!! Cant say that enough
Regional
ReplyDeleteSprints kept a 30-33 second pace every round.
3x5 deadlift 365,385,405
Good mornings 4x6 @ 135
Metcon
No excuses, high volume barbell wods are a weakness, that being said this years open I couldn't do any TnG reps at 135 and today I did the first 10 unbroken, they were just slow. I can feel the improvement though.
First time ever doing Isabel (never tried it before because I didn't want to know the time)
3:48. I'm satisfied with this for my first attempt. Looking forward to the next time.
Tomorrow will be a rest day since I work so I did 2-5 muscle ups odd minutes/ 5 GHD sit-ups even for 12 minutes.
Good day.
Open
ReplyDelete1) 4:59 PB but wrist still giving me shit
2) 4 UB Muscle Ups and 5 Wallsquats.
1. 4:02 - first time ever doing Isabel - and I power cleaned tng the first 10 snatches. I know this is a different workout than in the Open - but I had to do single squat snatches for all of the 100s - so I definitely feel like I have improved.
ReplyDelete2. **This is where I get excited ** - I did 1 MU every odd minute! And only two were ugly. Muscle-Ups are my biggest goat, but I feel more energized about them now. I will get there!! I am going to walk away from them again for a while and focus on building more strength. It's working! :)
And I meant power snatch... duh!! That is what I get for typing on my phone exhausted. Brain"fart."
DeleteOpen
ReplyDelete1. 3:58 - 5 tng, 25 singles
2. 3 mus half (5:00), 4 jumping mus half (5:00)
Worn out arms. Focus on mu didnt do squats.
Regional
ReplyDelete1. Done. Not timed but good intensity.
2. 325 / 355 / 355
3. 155 x 4x6
4. Isabel. 2:59. - PR by 1:45. Got it on video. Form was terribly ugly. Rounded back and bar way away from the body. Hoping its attributed to trying to move too quickly. But still....
That is a massive pr, nice work.
DeleteMuch appreciated. PR was on the whiteboard from almost 2 years ago. Still progress. Monster time @ 2:08
DeleteRegional
ReplyDelete1. :41,:40,:39,:39,:39,:39,:39,:37
2. 315/365/385
3. 135/145/145/145
4. 1:50 First time doing Isabelle (Have done Isabelle before in mid wod or to start with multiple wods)
Feel like I can do better now having some experience. Went 12 unbroken then did 2's and 3's. Posterior was smoked coming into this WOD.
Way to kill it Josh!
DeleteThanks clayton
DeleteMasters (40)
ReplyDelete1. Isabel - 3:25
2. complete
OPEN
ReplyDelete-21/Male/165lbs - 93rd in '13 SE Open
Isabel- 2:38
-definitely a PR, but couldn't find my previous time. Went 5 UB, then singles the rest of the way. Just didn't stop.
EMOTM- did all 5 Mups UB each odd min.. felt pretty good. and squat therapy was an interesting compliment. Something I need to continue to work on. Weak hamstrings forcing knees in, and on my toes. Way too much quad compensation.
Gonna hit today's main site WOD here as well. Been a while since I did a decently heavy metcon.
Have a good Friday everybody!
finished with mainsite WOD from the other day..
Delete-5 Rope Climbs, 5 C&J's @145, 4RC's, 4 C&J @165, 3RC's, 3 C&J's @185, 2 RC's, 2 C&J's @205, 1 RC, 1 C&J @225.. 8:49
Failed the clean @225 a couple times, in a rush. Should have rested a little longer after my last RC and maybe would have been just over 8min.
Open
ReplyDelete1) 3:14
2) MU prog
Open
ReplyDelete1) 4:07 - first time at Rx
2) 3 mu's - unbroken, no false-grip
3 squats
OPEN
ReplyDelete19/Male/190lbs
2:48
regionals
ReplyDelete1. done
2. a. 405# across
b. 115# across
3. 2:25. i was a little disappointed with this.
Open
ReplyDelete1. 3:05
Best that 135# power snatches have felt in a while! All those EMOMs are paying off.
2. 5 jumping MUs (not enough ceiling height to do full MUs)/5 squat therapy w toes 3 inches from the wall.
DL- #235 across
ReplyDeleteGood Mornings- #95 across
Isabel- 2:12 30 second PR
Open:
ReplyDeleteA) 1:57 (PR). Old PR was 2:10. Video incoming.
B) 5MU/5ST except for the first set (3+5) and the last set (4+5). Finished off with the remaining 3 muscle ups after.
Video:
Deletehttp://www.youtube.com/watch?v=c1LNPLGwEKU
That's moving! Nice work!
DeleteNice work Armen!
ReplyDeleteThanks, John!
DeleteIsabel
ReplyDelete2:18
Skills
5 and 5
It all felt really good pr on Isabel first 12 unbroken 5s and 2s after
Open
ReplyDelete1) 4:10 first time
2) 3 MU (but manage to do 4 some minutes) and 5 Squats. Toes against the wall with OL-shoes 5 cm from wall barefoot
1. done
ReplyDelete2.A:325,355,385
B:115 across, took it easy, thought i was gonna see jesus on the last rep of 385
c:2:35, last 4-5 looked pretty damn ugly:/
Open
ReplyDelete1) 6'59" scaled to 50K
2) MU scaled to 5 C2B + 5 dips
Thx coach!
Had to do sprints last
ReplyDelete1A) Deads - 315-325-330
1B) Good Mornings - 160 across
2) Isabel - 3:38
3) Sprints - averaged :36-:38 per 200m. Felt slow as shit.
Open
ReplyDelete1) Isabel - 4:18
2) 5 mu, 10 pistols
Open:
ReplyDeleteStarted Isabel, moved poorly!! 75# worked on snatches for 10 minutes. Did probably 40.
EMOM: Strict pull up and 5 sec ring stabilization holds and therapy squats x 3 alternating minutes.
All in all an awful day, but getting better at stuff I suck at!
Open:
ReplyDelete1) 3:49
2) a- 5,5,4,4,5
b- 5,5,5,5,5
Regionals
ReplyDelete1) :29-:30-:30-:31-:33-:33-:35-:35
2) 345-355-355
3) 105 across
4) 3:50. First time doing Isabel. Lungs felt great but my legs were smoked
Really hope tomorrow is back and bi's haha ;)
Cuz
Open
ReplyDelete1. 5:50 @75# (85%PS)
2. C2B
Open
ReplyDelete1. 3:24 RX
2. 2 Unbroken MU- no false grip
5 squats
Open Program
ReplyDelete1) 3:48 - pr by 32 seconds, definitely have a faster time in me if fresh. Pleased.
2) done - 4 m-u and 5 squat therapy
Needed the lighter day!
Open
ReplyDelete1) 2:18 RX
2) 5 unbroken Muscle ups and 5 squat therapy
1. :26/:26/:28:/:29/:30/:29/:30/:28
ReplyDelete2a. 345 across
2b. 135 across
3. 2:35... First crack at Isabel. What up hammies?!
Open
ReplyDelete1) 3:36 all singles (PR-1st attempt)
2a) ME UB C2B - still don't have Muscle-Ups yet
2b) 5 Squats
Regional:
ReplyDelete1: Did airdyne :40s on/1:20 off
2a: 455, 485, 515 (x3, lost grip, could've easily pulled if sweat didnt cause slipping)
2b: 4x6 @ 165
3: 1:57
Benched after
3x3 Wide Grip @ 250
3x3 Regular @ 275, 285, 300
1x1 @ 310 Close grip
1. 32-25 on the 200's. Felt okay. Definitely getting faster.
ReplyDelete2. 315, 335, 255
3. Misread this, did a 6x4. 3 Sets 1 115, 3 @ 125.
4. 3:32. About a minute off PR pace. This was an interesting stimulus after all that stuff today. A painful one for sure.
On a side note: At dinner tonight I had a charlie horse that was so bad I almost fell out of my chair and passed out.
damn man that sounds painful!
DeleteOpen
ReplyDelete1. 5:34 PR
2. 3unbroken mu 5 squats
regional
ReplyDelete1-deadlift 345 across
2-worked up to 125
3-isabel 3:05 (pr by 40 seconds)
No excuses, but I went on a all inclusive cruise to the caribbean last week got bak last night at midnight. enough said. Ready to get back at it.
Open:
ReplyDelete1.) 6:36
2.) 5 and 5 for the first few rounds then dropped to 3 muscle ups for the remaining
Open
ReplyDelete1) 3:23 @ 115# - lungs felt great, just need to keep working on my strength.
2) O: 3 MU (4 last 2 rounds) / E: 5 Sqt Therapy
Consequences for having the slowest time early this week at my box. OTM: 7 min - 5 BS @ 185#
Open
ReplyDelete1) 2:44 @ 115# - Feel pretty good about this
2) 3 Muscle ups (4 last round) and 5 squat Therapy
As a consequence for the WB and DU AMRAP I had to do OTM for 10 Minutes: Odd 5 HSPU and Even 10 second L-sit both are goats
regional
ReplyDelete1) done
2a) 255, 265, 275
2b) stayed light at 85
3) 3:06 PR
Open.
ReplyDelete1. 4:21 @ 115# Snatches felt off today
2. 3 mu, 5 squats. I couldn't even do muscle ups the last time we did this (I think it was cleans and mu) but strung all 3 together except for missing the very last mu. So im pumped!
Only got 4 runs in before Monsoon hit.
ReplyDeleteDeads 315/345/365 Solid felt good
GMorning 135 across.
First time doing Isabel 2:42rx. Paced a little slow at first.
Only got 4 runs in before Monsoon hit.
ReplyDeleteDeads 315/345/365 Solid felt good
GMorning 135 across.
First time doing Isabel 2:42rx. Paced a little slow at first.
This comment has been removed by the author.
ReplyDeleteOpen
ReplyDeleteIsabel - 3:09
Skills- run 400m every 2 minutes. Running in the Hood to Coast relay at the end of august. So I need to get some runs in.
Open
ReplyDelete1. 3.50, first 10 tng then 5, 3,3,3,3,3.
2. Mu's - 5/5/5/3/0/0 squats went well, great idea.
Open
ReplyDelete1. 12:59, Snatches are probably my biggest goat. Felt good doing it. All squat snatches.
2. Still can´t do MU. Did 6 C2B and 6 Ringdips instead. Liked the Squat therapy, felt needed.