Bethany and Rachel.
2014 REGIONAL ATHLETES
1. Bench Press
5x5 at 55%
5x5 at 65%
5x5 at 75%
5x5 at 55%
5x5 at 65%
5x5 at 75%
2. Metcon
Team WOD
1000m Row, (500m each).
400 Double unders
300 HR Push ups
150 KBS, 70/53
100 Pull ups
One athlete works while the other rest. If you don't have a teammate split the reps in half.
2014 OPEN ATHLETES
1. Metcon
1000m Row, (500m each).
400 Double unders
300 HR Push ups
150 KBS, 70/53
100 Pull ups
One athlete works while the other rest. If you don't have a teammate split the reps in half.
1000m Row, (500m each).
400 Double unders
300 HR Push ups
150 KBS, 70/53
100 Pull ups
One athlete works while the other rest. If you don't have a teammate split the reps in half.
OPEN
ReplyDelete1. Metcon (Solo)
27:27 Rx'd
... good old fashion beatdown.
For those who do it with partner... Work done evenly?
ReplyDeleteNever! You should always play to each others strengths. I'm sure some movements you'll do great at and others you won't.... That's why you have a partner to help pick up the load.
DeleteAwesome thanks brother!
DeleteGod bless you guys that did the strength work today.
ReplyDeleteTeam Mercado/Pace: 30:31
Sarah carried us on the pushups (big time), I carried us on the DU's. Great team workout.
Boom!
DeleteTeam Tadpole/Reambillo 39:11.
ReplyDeleteI love Saturday metcons!!!!!
Nice work!
DeleteTeam Regie/Mp 32:17.
ReplyDeleteNice!
DeleteOpen
ReplyDeleteIndividual wod
My row don't have any counter, I do 3' of hard row
DU scaled 1,5x SU
Time: 29'26"
Thx coach!
Regionals
ReplyDelete1) bench based off 245
2) team Hinnant/Thornton: 33.27.
Team Antonio/Ipe
ReplyDelete31mins
Pancakes
DeleteI'm not gonna deny it. But thinking about pancakes works! Lol i'll try with maple syrup next time.
Delete1) bench press 57.5-67.5-77.5
ReplyDelete2) team of 2
26:48
Reg:
ReplyDelete1 opted out of this at last second in anticipation of 150+ HRPUs...
2 32:01 with Peter. Wow that was a beat down. Push-ups really got slow. KBS were testing pukie. Would have been horrid solo.
Open/Masters (43)
ReplyDeleteSOLO...27:28
Swings w/ 70# DB beat the crap out of me!
Team Beard
ReplyDelete34:02
Those push-ups were never ending.
27:22 John Gwozdz and Steph Malcom
ReplyDeleteDid last Saturdays work 400m carries and burpee box jumps - 33:46
ReplyDeleteLast farmer carry was brutal
May try today's later or just sprinkle some of the movements in next week.
Row 2000m - 8:30
DeletePicked up a partner time for the metcon was 34:07 shitty WOD but I loved it!!!
ReplyDeleteDid the bench press after
165
195
225
Didn't get the last 2 sets of 225 I was smoked. Felt good through the who work out but really looking forward to that rest day!!!!!!
Open:
ReplyDeleteSolo, 25:26.
Open
ReplyDeleteSolo - 29:29
Masters (41)
ReplyDelete1) 145 5X5
175 5X5
200 5X5
2) Metcon (solo) 31:39. Those HR pushups were brutal after all that bench pressing.
1. 165-185-225 all 5x5.
ReplyDelete2. 34:48rx. Good one!!
Did it with a partner.
DeleteOpen
ReplyDelete37:08 (team of 2)
Regionals:
ReplyDelete1. Done
2. 27:05RX Cody Vella & Beau Goorey
First time posting. Been following the program for about 6 weeks now. Every workout puts me to the floor and completely loving it.
ReplyDeleteRegionals:
1. 5x5 @ 175
5x5 @ 205
5x5 @ 245
2. 28:56 (solo'ed)
Hand release push up were so slow after the bench. Awesome workout!
Team: 32:02
ReplyDeleteThis comment has been removed by the author.
ReplyDeleteTeam Ramirez/Gonzalez 31:21 Rx (team mexico)
ReplyDeleteTeam Jarvis:
ReplyDeleteMy wife and I were joined by our 11 and 9 year old on this one.
WIfe and I did the Rowing Rx (500m ea)
Kids did tuck jumps instead of DU (they are still working on mastering those)
11 year old did 20#db for KBS (he did 70 unbroken, so will give him a 1pood next time)
9 year old did 10#db for KBS
Time: 31:58
Not enough time between pre-wod shake and WOD--after 3 years of CF I earned an Uncle Pukie T-shirt for the first time. Had to happen sooner or later :).
Will do the regional bench press a little later--hitting the pool.
Thats sweet! Keep it up guys!
DeleteThanks Antonio.
DeleteIt was the desire to set a good example for these guys that got me to start crossfitting after a lifetime of not working out (except for a few months of p90x before a friend introduced us to CF).
Looks like it is working, they were really pumped with their work today, that they did a regular, not CF Kids WOD, and the 11 year old got right on CF Kids workout to check his scaling level so he can get out there with me whenever I do :).
And thanks to everyone else on here too, we workout at home, so It is great to have all of you to push and motivate me and a great Coach to provide top notch programming.
Regionals
ReplyDelete1) 155-185-210 (1RM = 280)
2) Solo: 33:10...HR push ups were awful
Cuz
Open solo 29:05 fun wod
ReplyDeleteOpen
ReplyDeleteSolo- 25:17
Used 62# kb; 70# kb was missing from the gym.
Regionals
ReplyDelete1. Done off 295
2. Did not do. My low back seized up during the squat cleans yesterday and I'm trying to recover before next week.
Regionals
ReplyDelete1. Done off 295
2. Did not do. My low back seized up during the squat cleans yesterday and I'm trying to recover before next week.
Open
ReplyDelete1) 26:50 w/ 53# KB. Team Austin/Clayton. My pull ups felt surprisingly good today.
Open:
ReplyDelete1.) 32:44 no partner for this one :(
Open
ReplyDelete1) Wife and I
27:55
Open.
ReplyDeleteSolo. 32:00. These Saturday metcons are death wods. I need to find a training partner.
OPEN
ReplyDeleteSolo - 32:43, hand release push-ups took forever.
Went down and threw down with a couple guys from local affiliates. Really fun to have top guys locally to push you. I benched a little bit, quick 5x5, but PR'd Clean and Jerk @ 285 then did a Partner Wod with those guys. Really fun time. The CF community is pretty amazing when you stop and think about it, as cliche as that statement really is.
ReplyDeleteBench done
ReplyDeleteMetcon: 32:37