Sunday, July 7, 2013

Monday 7.8.13

Potsy.

2013 GAMES ATHLETES
1.  Clean Complex
Power Clean + Squat Clean, work up to a heavy set.

2.  For Time:
100 KBS, 53/35
100 Push ups
100 Deads, 135/95
100 S2O, 75/55

3.  20 mins on Airdyne
Just go.

2014 REGIONAL ATHLETES
1. Snatch 
3x1, heavy
2x2, moderate
- Be sure to read about the differences between "heavy" and "moderate" lifts in the FAQs.  If you are going to follow the program - follow the program.  I see people posting "new pr!" on heavy days. That is not a heavy lift - it's a max.  If it feels good - its suppose to feel good.  Save the Max lifts for Max days.  

2.  Clean and Jerk
3x1, heavy
2x2, moderate

3. Oly Pause Squats
8x3 High Bar Back Squat,  3 second pause at rock bottom  

4.  Gymnastic Benchmark
Strict Pull ups, 1 set for max reps

5.  "Open Test"
AMRAP 20:
50 Wall Balls
50 DU
40 BJ, 24/20
40 TTB
30 Burpees
30 C2B
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups
  

2014 OPEN ATHLETES
1.   "Open Test"
AMRAP 20:
50 Wall Balls
50 DU
40 BJ, 24/20
40 TTB
30 Burpees
30 C2B
20 Power Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle ups

2. Snatch 
3x1, heavy
2x2, moderate
- Be sure to read about the differences between "heavy" and "moderate" lifts in the FAQs.  If you are going to follow the program - follow the program.  I see people posting "new pr!" on heavy days. That is not a heavy lift - it's a max.  If it feels good - its suppose to feel good.  Save the Max lifts for Max days.  

3. Oly Pause Squats
8x3 Back Squat, 5 second pause at rock bottom   



I'm gunna show you how great I am...

90 comments:

  1. Thank you for this great site that you allow us to follow. Looking forward to this year. I haven't followed any particular program before from start to finish. Thanks again.

    ReplyDelete
  2. Coach,
    What weight format are we going for on the 8x37 HBBS? Across, rising..etc? Thanks

    ReplyDelete
  3. Thanks coach for this new program, I cannot wait to get started in this new template. I hope it's here to stay for a very long time because it looks really legit!

    ReplyDelete
  4. Is there a reason that the regional athletes perform their strength lifts prior to the 'open test' while the open athletes do the open test first?

    ReplyDelete
  5. Method to the madness


    *open athlete*

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  6. Regionals.

    1) snatch
    3x1 @ 154/160/165
    2x2 @ 140/144.
    Felt really good. Pr is 175, big goat.

    2) clean and jerks
    3x1 @ 180/198/206
    2x2 @ 176/176.
    Jerk was really smooth. Making good progress on form for both oly lifts. Pr is only 225 due to a weak jerk.

    3) 8x3 oly pause squats.
    176/198/220/242/264/275/286/297

    4) max strict pull-ups: 21 reps.

    5) "open test".
    269 reps. Got through 9 jerks.
    Was a good wod. Was smoked by the time I got to the oly lifts.

    ReplyDelete
  7. 1. Snatch
    3x1, heavy- 165. 175, 185 (no misses)
    2x2, moderate- 155 across


    2. Clean and Jerk
    3x1, heavy- 225, 235, 245 no misses
    2x2, moderate- 185 across

    3. Oly Pause Squats- 135, 205, 255, 275, 280, 280, 280

    4. Gymnastic Benchmark- 14 reps

    5. "Open Test"- Finished 6 snatches

    ReplyDelete
  8. Test for account validation....

    ReplyDelete
    Replies
    1. REGIONALS:

      135 across....should have warmed up longer, just wasn't catching right at 155.

      185 across.... same as above, but felt much better

      185,205,205,205,025,215,215,215 with full three seconds at rock bottom.

      17... might have had one more if I'd have known I'd get beat by a rep or two by each of the guys with me (next time).

      WOD: 1 squat snatch, 1 power snatch in before the buzzer. shouldn't have gamed the burpees and jerks...didn't help with snatches and would have had an extra minute.

      Delete
  9. VOLUME MONDAY'S BABY LETS GOOO!!!!!!

    ReplyDelete
  10. Needed a longer warm-up, pinched for time.
    135 across for snatch, needs work.

    185 across of CJ's should have gone a bit heavier, not much though.

    185, 205x4, 215x3 on squats. Rock bottom baby!!

    18 pullups....:)

    WOD: Failed 2 attempts at the snatch, maybe could have got 1 or 2 if I power snatched them. Went under the assumption that they were supposed to be full squat snatch. Needs work regardless.

    ReplyDelete
  11. Open

    1. Open Test - got thru 16 power cleans

    ReplyDelete
    Replies
    1. 2. Snatch - 145, 155, 165 then 135 x 2 for 2 sets

      3. Pause squats - 225, 245, 255, 265, 275, 285, 295, 305. Rock bottom squats are a strength for me I guess.

      Good job y'all!

      Delete
  12. 1) 3 @ 1 185
    2 @ 2 155

    2) 3 @ 1 225
    2 @ 2 185

    3) 260

    4) 13

    5) Completed 15 Jerks

    ReplyDelete
  13. Open
    1. 267 (7 Jerks)
    2. 1x135/145/155* (155 suddenly ended up as a Power Snatch)
    2x125/135
    3. 185/190/195/200/205/210/215/220 (OT2M - Nasty)

    ReplyDelete
  14. Open
    1. 241
    2. 95, 100 and 100#
    3. 85 2x2
    4 105, 115x4, 120x3

    ReplyDelete
  15. OPEN
    1. Test: 271 (whole round 38:28)
    2. 125,125,125
    135,135,145
    3.225

    ReplyDelete
  16. Tnx for the video coach! Like your programming isn't enough, you spoil us with some motivation! #BestCoach

    ReplyDelete
  17. Open
    1) 242
    2) 3x1-48kg ; 2x2-40kg
    3) 100kg

    ReplyDelete
  18. 1. 16 Power Cleans
    2. 3x1: 155-165-165lbs.
    2x2: 145-145lbs.
    3. 205-205-205-215-225-225-225-225lbs.

    Thanks Ben!

    ReplyDelete
  19. Hey guys,
    I haven't posted on here since regionals, been busy with other coaching stuff and just shifting focus away from crossfit for a bit this summer.
    We are taking a trip to Boston from Toronto next week and gonna try to stop in at CFNE for a workout.
    Any suggestions of what we should see and do while in Boston?
    Thanks in advance
    Belinda

    ReplyDelete
  20. Open

    1) 8 snatches
    2) 72.5kg for 3 heavy and 62.5kg for 2x2. Wrist is still giving me troubles
    3) 102.5kg across

    ReplyDelete
  21. A. 7 muscle ups

    B. 185lbs/145lbs

    C. 235lbs. Stayed lighter and focused on the deep deep squat

    ReplyDelete
    Replies
    1. Good job... You ready for the games? Anything you are needing still?

      Delete
    2. Thanks buddy, how about you let me borrow that 235+ snatch your working with over there? :)

      Delete
  22. open

    1. 272 (12 jerks)
    2. 3x1 @ 180
    2x2 @ 145
    3. HBBS 195, 205, 215, 220, 225, 225 x 2, ran out of time...

    ReplyDelete
  23. Open

    1. Finished 20 Jerks = 280 reps.
    2. Ran outta time :(
    3. 65 - 120kg. Got better with more weight!

    ReplyDelete
  24. Regional:

    1) Snatch
    -3x1: 205#x2, 215#. No misses.
    -2x2: 185#x2.

    2) C&J
    -3x1: 250# Across. No misses.
    -2x2: 235# Across. No misses.

    3) 8x3 3 Sec Pause Squats
    -255#x2, 265#x2, 275#x3, 285#

    4) Max Set Strict Pull-ups
    -25

    5) Got all the way through 7 Muscle Ups. Gymnastic skills still remain a goat for me. The TTB and C2B were my slowest movements.

    ReplyDelete
  25. Open
    1) 247 - hit a wall with the t2b
    2) 3x1 - 135,145,155 - last rep was more of a power snatch
    2x2 - 125
    3) 135,155,175,195,205,215,225,235

    ReplyDelete
  26. Doing a separate Oly lifting program.

    Scored 260 on the Open Test

    ReplyDelete
  27. Open

    1) 283 reps

    2) snatch
    heavy 65-70-75 kg
    Moderate 60 kg

    3) oly back squat
    80x2-90x2-95x2-100x2 kg

    ReplyDelete
  28. 1.145,145,150
    125,125
    2.190,200,205
    185,185
    3.185,225,245,255,265,275,285,295
    4.5
    5. 12 jerks.

    ReplyDelete
  29. regoinal
    1. 3x1 235#(no misses, felt amazing)
    2x2 185#
    2. 3x1 300#(again, felt great no misses)
    2x2 225#
    3. 315 across
    4. 24
    5. 3 muscle ups, 293 reps.
    went unbroken until toes to bar, c2b put a hurtin on me.
    Overall best day i've had in a while. Felt good throughout the entire work load.

    ReplyDelete
    Replies
    1. thanks bud. hopefully i won't be trashed for tomorrow lol

      Delete
  30. Regionals

    1) 3x1 - 155-160-165
    2x2 - 145-150

    2) 3x1 - 185-195-205
    2x2 - 185-185

    3) 155-175-175-185-195-200-205-210

    4) 18

    5) 1 snatch

    ReplyDelete
  31. Open

    1. Finished 15 Jerks. CTB and TTB killed my time. Getting better though - never went to singles on C2B (progress!)

    2. 3x1 - 120lbs
    2x2 - 110lbs

    3. Used 155. Holy crap that got difficult!

    ReplyDelete
  32. Open:

    A) 4 power cleans (244). Burpees murdered me.

    *couple hour break to coach/work*

    B) 205, 205, 205, 185x2 (tng), 185x2 (tng)

    C) 325, 325, 325x2, 295, 295, 295, 295, 295x2 (lost my balance on the last rep).

    Gonna do the clean & jerks and gymnastics test from the Regional programming later tonight.

    ReplyDelete
    Replies
    1. Max strict pull ups: 19. No rep'd on number 20.

      Delete
  33. Snatch 3x1 @165
    2x2 @145

    C&J 3x1 @215
    2x2 @195

    P.Squats 8x3 @205
    Really focused on my form on all lifts today.

    Strict Pull ups 17
    AMRAP
    Finished 12Jerks. Serious ab cramps!

    ReplyDelete
  34. Open
    1. Tester- 291 (1 MU)
    2. 205# across
    2x2 - 165# across
    3. 225/23/245/255/265/275- ran out of time, had to teach class....I really wanted 295#

    ReplyDelete
  35. Regionals

    1)Snatch
    3x1 @185
    2x2 @ 165
    (Cannot believe I was even able to snatch these weight without my hip hurting)

    2) Clean & Jerk
    3x1 @225
    2x2 @205
    Again, Still going easy slowly building back.

    3) Pause Squats
    8X3
    1. 155
    2. 165
    3. 175
    4. 185
    5. 185
    6. 195
    7. 205
    8. 205
    Went really easy and careful with these, No pain at all.

    4) Max Pull Up Set: 26
    5) Amrap:
    Got through the jerks, great amrap tested me!


    ReplyDelete
  36. Open
    242 reps
    Snatch
    3x1 165lbs
    2x2 155lbs
    Squat
    8x3x185x5sec

    ReplyDelete
  37. Regionals
    1. 185,155
    2. 245,225
    3. 245 across
    4.25
    5.got 3 jerks (smoked from a long weekend, but loved this test)

    ReplyDelete
  38. Open
    1) 282
    2) 195-205-210 heavy 175 moderate
    3) 225 across

    ReplyDelete
  39. Open
    1. 269
    2. 95/85
    3. 95/115/135/145/155/165/175/185

    ReplyDelete
  40. Spartan Race prep in morning

    1) Open Test - Scaled and modified- (This is where my base line is currently)
    - Stepped down on box jumps
    - Finished after 30 C2B. may not sound like much to but doing all those movements up to that point is a big deal as I havent been able to do these in a long time.

    2&3) Practiced with unloaded bar

    ReplyDelete
  41. rested today! Had a very busy day! My box is growing and my body hasn't been training that hard the past few months...so I think i needed the extra day. I also ventured out to do some paddle boarding on sat/sun so i was sore in awkward places lol...so much fun! ill be doing todays work tomorrow.

    Question...anyone ever done the hatch squat cycle>? For the past 8 weeks i have been so limited...that i started it. I hate not finishing something...but its so hard to figure out how to change things out and make it all work. Thoughts? Tomorrow would start Week 8 of 12....so I have 5 weeks left (including this one) Thoughts?

    I am also going to have to modify this workout...still can't snatch/pull up (only strict)/ muscle up/jerk (i can pp)...so i was thinking..
    c2b=pistols
    jerks= push press (eek!)
    snatch= 1 arm DB with right arm only @65#
    muscle up=1 arm DB overhead squat with right arm only

    n e better ideas?

    ReplyDelete
    Replies
    1. Im guessing you have some sort of shoulder issue? Whats actually wrong?

      for C2B you could do modified row, but elevate your feet on a box.

      for the muscle up you could try doing transitions on low rings.
      or do a strict pull up and a ring dip if you can handle those with your issue.

      With scaling for injury try to mimic the movement. So that you are still either pushing or pulling based on the movement you are trying to scale.

      Delete
    2. Cheryl,

      I did the hatch cycle a couple months ago, it was great. If you can make it through the next couple of weeks, you've pretty much made it through the meat of the program. I wouldn't feel bad about dropping out at that point, or even now. We all do what we can!

      Delete
  42. OPEN

    1) 273
    2) 3x1 @ 135# (failed 1st attempt, but hit 3 after. Felt better as I went)
    2x2 @ 115#
    3) 135/155/155/185/185/190/205/215

    ReplyDelete
  43. Regional WOD:

    1. 160p; 3x1 Snatch
    135p; 2x2 Snatch

    2. 225p; 3x1 Clean
    195p; 2x2 Clean

    Work called with an emergency and wasnt able to finish.

    ReplyDelete
  44. 1- 85/74
    2- 125/115
    3- 135/145/155
    4-10
    5- 260 reps
    Thank you for an awesome site!

    ReplyDelete
  45. Regionals
    1.) 135lbs 3x1, 120lbs 2x2
    2.) 185lbs 3x1, 170lbs 2x2
    3.) 135,165,185,185,195,195,205,215
    4.) 260 reps

    ReplyDelete
    Replies
    1. whoops. No. 4 was 11 for strict pullups and No. 5 was 260 reps

      Delete
  46. Regional
    1)3x1-235#/2x2-205#
    2)3x1-275#/2x2-245#
    3)345# across
    4)19 reps
    5)Box did "Filthy Fifty" today, did that with 32k KB instead. This test looks awesome, will complete at a later date.

    ReplyDelete
  47. OPEN:

    1) 256 reps (16 PC)

    2) 145-155-165
    135-135

    3) 185-205-205-205-200-200-200-200

    ReplyDelete
  48. Open:

    1.) 261 got one jerk in but def have more to give...next time

    2.) 155# 3x1
    145# 2x2

    3. 135-145-155-165-175-185-195F-195

    ReplyDelete
  49. Regionals

    1) 3x1 (175-180-185)
    2X2 (155-155)

    2) 3x1 (225-235-235)
    2x2 (185-185)

    3) 215-220-225-225-230-230-230-235-235

    4) 15

    5) 272 reps

    Today was just one of those off days in the gym. Everything felt hazy...tomorrow is another day! Keep up the hardwork everybody!

    Cuz

    ReplyDelete
  50. First day back from vacation.
    Open:

    1. 257
    2. 125/145/165
    135# 2x2
    3. 135/185/195/205/215/225/235/240

    ReplyDelete
  51. Other strength Programming
    Did :
    Strict pullups
    8Reps
    WOD:
    267reps

    Was wanting to reach the MUS but after the C2Bs I realized that Id be lucky if I made it to the snatch..

    Want to do at a later time and see how far I can go
    HELD ME BACK TTB, C2Bs, and moved slowly through Burpees.

    ReplyDelete
  52. 1) 3×1 Snatch 145 155 155, 2×2 snatch@135 snatches are moving lately

    2) Open Test 281 (1 snatch – five seconds from 2 snatches!) fell apart on power cleans

    3) 8×3 Pause squats (3 slow seconds with Dan counting at bottom) 45 135 185 225 (ouch) 185 185 185 185 how long you sit at the bottom definitely makes a difference!

    ReplyDelete
  53. Open
    1) 243 (3 Power Cleans)
    2a) 125#, 135#, 145#
    2b) 115#
    (no misses, few extra sets at each weight, reworking technique)
    3) 225#, 245#, 255#, 265#, 275#, 285#, 295#, 305#

    Pause squats got heavy fast, but felt good (in a sadistic painful sort of way). Form was a big focus, as well as breathing.

    ReplyDelete
  54. woops last 4 sets of pause squats were at 205

    ReplyDelete
  55. Regional
    1. 185/155 stayed really lite (dealing with back tightness and fresh back tattoo:)
    2. 215/185 ( again stayed on my lower percentages of heavy and moderate)
    3. 135/165/185/215/235/265/285/265
    4. 22
    5. 1rd +14 (314)

    ReplyDelete
  56. 1-snatch 3x1 195 across
    2x2 175 across
    2-cj 3x1 245 across
    2x2 225 across
    3-high bar back squats 145 across focus on form.
    4-through 15 jerks. no excusess
    5-strict pull up 10

    ReplyDelete
  57. Open
    1) 3 x 1 heavy snatch 100#, 2×2 moderate snatch 85#

    2) “open test” 282 Rx… great FUN WOD to point out weaknesses and strength. wall balls unbroken in 1:42 but learned i need to work on staying on the barbell, C2B, and T2B… also, in my blindness missed the C2B and went straight into 5 reps of cleans, but thanks to maureen, (thanks!) realized i was supposed to do C2B first so went back to them. oops. : )

    3) 8×3 pause bsq (95#, 115# 145#, 165#, 165#, 165#, 175#, 175#)

    ReplyDelete
  58. Open.

    1. 270. man those c2b...
    2. 135, 115
    3. 185 across. Probably should have done 225. I think I was dehydrated today.

    ReplyDelete
  59. Open.

    1. 262 reps
    2. 65-70-75 kg
    65-70 kg
    3. 65-70-75-90-95-100-100 kg

    ReplyDelete
  60. Open

    1. Got through 10 jerks, all at 95# in anticipation of the snatches
    2/3 will happen today, ran out of time yesterday. :/

    ReplyDelete
  61. Open/masters

    1. 272 reps
    2. 145,155,165
    135
    3. 115,135,185,205,225. Ran out of time

    ReplyDelete
  62. Open/masters

    1. 272 reps
    2. 145,155,165
    135
    3. 115,135,185,205,225. Ran out of time

    ReplyDelete
  63. Regional

    1. 175 /160. - goat

    2. 225 / 205

    3. 225/275/295/305x5

    4. 15

    5. Through 4 snatches.

    ReplyDelete
  64. Following a day behind:

    1.) 3x1 snatches 175 across

    2x2 155 across

    2.) c&j 3x1 205,22,235

    2x2 185 across

    3.) pause squats 185,205,225,245,265, 275 x last 3 sets

    4.) 22 strict pull-ups

    5.) wod 288 reps

    Felt great through the c2b pull-ups , fell apart on the cleans. Finished 8 snatches. Tough wod.

    ReplyDelete
  65. First day following the site. Looking forward to it and thanks for posting.

    Open

    WOD
    - Through 12 Jerks

    Snatch
    2x2@ 135#
    140,145,155

    Back Squat
    155,175, 195, 205, 225 - Ran out of time
    Could have gone heavier, first time doing pause squats

    ReplyDelete
  66. got some questions: How long should be the rest beetwen the AMRAP and Snatch? Today needed about ~15 minutes to be back in live. Is this okay for rest or should the it less then 15 minutes?

    [B]a) warmup[/B]
    2 rounds of
    200m Run
    15 situps
    10 strict pullups
    10 pushups
    10 reverse lunges
    10 shoulder disloacte
    10 OHS mit PVC Stange

    Burgener Warmup

    b) score up to 15 Jerks; did sometimes singleunders x3 for 1 doubleunder to hold the intensity (doubleunders one of my biggest weakness) and scaled the weight down to 60kg instead of 65

    [B]c) Snatch[/B]
    3x1 heave
    2x2 moderate
    [I]score[/I] 1x40 (to have the routine); 1x60 (fail); 1x60; 1x60; 2x50; 2x50;

    [B]d) Oly pause squats[/B]
    8x3 Back Squats 5 sec Pause at rock bottom
    [I]score did only four cause had 2h gymnastics training after the program: 80; 70; 70; 70 kg[/I]

    ReplyDelete
  67. Snatch
    3x1 185, 195, 205
    2x2 165, 175

    C&J
    3x1 215, 225, 235
    2x2 185, 200

    Squats
    8x3 3 sec pause
    225, 255(2), 265, 275(2), 285, 295

    18 max strict pull ups

    281 reps for the wod

    ReplyDelete
  68. 1) 262 rx
    2) A) 115# - Felt very immobile, worked on lots of shoulder mobility and doesn't feel like it improved much.
    B) 95#
    3) 205# across

    ReplyDelete
  69. 1) 271 total reps
    2) skipped. have tennis elbow on left side so resting where I can
    3) 185 across, my legs were toast after the first workout, pause squats are tough

    ReplyDelete
  70. Hi! I have been following your programming for the last month or so, I love it!
    We have started a competitor class in our box and are following your programming for the class, we are following a week behind schedule so today we just completed this WOD.
    Open
    1. Open Test 280 reps (finished jerks)
    2. Snatch 90/85
    3. 85x1 set, 105 x 1 set, 125 x 6 sets

    ReplyDelete
  71. 1. 280 reps- had 20 seconds to get some snatches in but was sooo gased
    2. Snatch - 155/135
    3. 155x1 set, 185x4 sets, 205x3 sets.

    Following a week behind with my gym. After finishing last years Get Ha-UGE. Needless to say we made some solid gains on the strength front! Looking forward to following through for an entire season! Aspiring for GREATNESS!

    ReplyDelete