Sunday, July 21, 2013

Saturday 7.27.13

Bethany and Rachel.

2014 REGIONAL ATHLETES
1.  Bench Press
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.

49 comments:

  1. OPEN
    1. Metcon (Solo)
    27:27 Rx'd

    ... good old fashion beatdown.

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  2. For those who do it with partner... Work done evenly?

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    Replies
    1. Never! 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.

      Delete
  3. God bless you guys that did the strength work today.

    Team Mercado/Pace: 30:31

    Sarah carried us on the pushups (big time), I carried us on the DU's. Great team workout.

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  4. Team Tadpole/Reambillo 39:11.

    I love Saturday metcons!!!!!

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  5. Open
    Individual wod
    My row don't have any counter, I do 3' of hard row
    DU scaled 1,5x SU
    Time: 29'26"

    Thx coach!

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  6. Regionals

    1) bench based off 245

    2) team Hinnant/Thornton: 33.27.

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  7. Replies
    1. I'm not gonna deny it. But thinking about pancakes works! Lol i'll try with maple syrup next time.

      Delete
  8. 1) bench press 57.5-67.5-77.5

    2) team of 2
    26:48

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  9. Reg:

    1 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.

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  10. Open/Masters (43)
    SOLO...27:28
    Swings w/ 70# DB beat the crap out of me!

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  11. Team Beard

    34:02

    Those push-ups were never ending.

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  12. 27:22 John Gwozdz and Steph Malcom

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  13. Did last Saturdays work 400m carries and burpee box jumps - 33:46
    Last farmer carry was brutal
    May try today's later or just sprinkle some of the movements in next week.

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  14. Picked up a partner time for the metcon was 34:07 shitty WOD but I loved it!!!

    Did 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!!!!!!

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  15. Masters (41)

    1) 145 5X5
    175 5X5
    200 5X5

    2) Metcon (solo) 31:39. Those HR pushups were brutal after all that bench pressing.

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  16. 1. 165-185-225 all 5x5.

    2. 34:48rx. Good one!!

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  17. Regionals:
    1. Done
    2. 27:05RX Cody Vella & Beau Goorey

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  18. First time posting. Been following the program for about 6 weeks now. Every workout puts me to the floor and completely loving it.

    Regionals:

    1. 5x5 @ 175
    5x5 @ 205
    5x5 @ 245

    2. 28:56 (solo'ed)

    Hand release push up were so slow after the bench. Awesome workout!

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  19. This comment has been removed by the author.

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  20. Team Ramirez/Gonzalez 31:21 Rx (team mexico)

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  21. Team Jarvis:

    My 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.

    ReplyDelete
    Replies
    1. Thanks Antonio.
      It 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.

      Delete
  22. Regionals

    1) 155-185-210 (1RM = 280)

    2) Solo: 33:10...HR push ups were awful

    Cuz

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  23. Open

    Solo- 25:17
    Used 62# kb; 70# kb was missing from the gym.

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  24. Regionals
    1. 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.

    ReplyDelete
  25. Regionals
    1. 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.

    ReplyDelete
  26. Open

    1) 26:50 w/ 53# KB. Team Austin/Clayton. My pull ups felt surprisingly good today.

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  27. Open:

    1.) 32:44 no partner for this one :(

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  28. Open.

    Solo. 32:00. These Saturday metcons are death wods. I need to find a training partner.

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  29. OPEN
    Solo - 32:43, hand release push-ups took forever.

    ReplyDelete
  30. 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.

    ReplyDelete