Wednesday, July 10, 2013

Thursday 7.11.13

It's waiting for you.

2013 GAMES ATHLETES
1.  Snatch
1 rep heavy

2.  Clean and Jerk
1 rep heavy

3.  Front Squat
3 rep heavy

4.  "Kelly"
5 RFT:
400m Run
30 Box Jumps, 24/20" - games standards
30 Wall Balls, 20/14

2014 REGIONAL ATHLETES
1. Snatch Technique
3 Rounds of Snatch Complex Waves
a.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 55% of 1RM
b.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 60% of 1RM
c.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 65% of 1RM
Hang = at pockets
Low Hang = below knee
Complete three rounds of a, b, c.  For example if your 1RM snatch is 225, complete the complex of PS+ HSS+LHSS at 55% (125#).  Then complete the complex at 60% (135#). And finally complete the complex at 65% (145#).  This is one wave.  Complete three waves.  Rest as needed between all sets, but work quickly.  BE FAST TODAY!

2.  Clean and Jerk Technique
OTM x 7
2 x Squat Clean and Jerks at 65% - split jerks.
Just as the Snatches - BE FAST.

3.  Squats
6 x 4 Back Squats, across

4.  Gymnastic Skills
Handstand Shoulder taps, 5 sets of max reps in :20, :40 rest - keep feet together and touch the same-side shoulder.

5.  Metcon
AMRAP 12:
10 Burpees
25 Double Unders

2014 OPEN ATHLETES
1.  Metcon
AMRAP 12:
10 Burpees
25 Double Unders

2.   Snatch Technique
3 Rounds of Snatch Complex Waves
a.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 55% of 1RM
b.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 60% of 1RM
c.  Power Snatch + Hang Squat Snatch + Low Hang Squat Snatch @ 65% of 1RM
Hang = at pockets
Low Hang = below knee
Complete three rounds of a, b, c.  For example if your 1RM snatch is 225, complete the complex of PS+ HSS+LHSS at 55% (125#).  Then complete the complex at 60% (135#). And finally complete the complex at 65% (145#).  This is one wave.  Complete three waves.  Rest as needed between sets, but work quickly.  BE FAST UNDER THE BAR!


3.  Squats
6 x 4 Back Squats, across

82 comments:

  1. okay so i have been trying to post on the site...but for some reason, when i post from my phone...it doesn't go through? i just realized i was having this problem...n e one else experience this? I am posting from my home computer now and testing it to make sure it is just the mobile app...

    Looking forward to trying to snatch tomorrow!!

    ReplyDelete
    Replies
    1. Cheryl,

      Same thing happened to me, you have to make a point to sign out and sign back into your Google account (or whatever account you are using) on your phone and you should be good to go. This fixed my problem.

      Delete
    2. thanks jeremy! i lost all my posts from monday and tuesday! lol

      Delete
  2. No issues here maybe has to do with being signed into account needed to comment???

    ReplyDelete
  3. what does the across mean after the back squats?

    ReplyDelete
    Replies
    1. its all in the FAQ section.

      Across means u use the same weight every set.

      enjoy!

      Delete
  4. OPEN
    1) 8 + 10 burpees
    2) 100,110,120lb
    3) 245lb

    ReplyDelete
    Replies
    1. Welcome back haven't seen you post in a while. Nice work, you're my closest competition so good to see your numbers. Almost identical scores today.

      Delete
    2. Thanks Mark. Has some issues getting the chance to workout the last two weeks. Good to be back but it hurts too. Lol. I've definitely got some work to do to catch up with your strength numbers though.

      Delete
    3. Only if my oly lifts were near my squats... I'll be struggling to train the next coupla weeks due to moving

      Delete
  5. Regionals.

    1) done. Based off 175#.

    2) done. Based off 225#.

    3) all at 319. Only did 5 sets back started tightening up on me, stopped just to be safe.

    4) 3/4/6/5/5. Found a new major goat.

    5) 11rds +2 burpees.

    ReplyDelete
  6. Regionals

    1) Complete, My snatch 1RM is 225 so the math was already done for me

    2) Completed with 165

    3) 6x4 Across with 255, legs felt fatigued after the squat cleans

    4) 14, 15, 15, 15, 16

    5) This was so comical it was ridiculous. Couldn't find my jump rope this morning, used my wife's speed rope. Figured it couldn't be too much different right? Wrong. I looked like I had never done DU's before and failed about every 3rd rep and I am usually good for about 50-60 in a row, couldn't get into a rhythm until the 6th or 7th round and was more frustrated than fatigued at the end of it. Good news is that I found my rope later so hopefully this ridiculousness never happens again. 7 rounds plus 10 burps.

    ReplyDelete
    Replies
    1. I'm very happy this happened,
      I beat you today Woohooo
      Lol just joking I follow ur scores, keep it up man!!

      Delete
  7. Open
    1) 8+7, may have forgot to mark a round, going with what I know for certain. Slow going still but getting better
    2) will do light waves at FFD hopefully

    ReplyDelete
  8. Great day at the box! Even had a OPEN mamber work in with the WOD, worked out really well as he came in an hour later than us.

    1. 95,110,120, felt smooth and fast and controlled
    2. 155, again felt smooth and controlled with clean catches...still need better split landing (GOAT).
    3. 225 across, might have gone heavier, but would have started to get wobbly, all these were strong and stable.
    4. 41, 38, 35, 32, 29, felt like a champ in first set and a beginner in last :)
    5. 11 rounds +10 burpees +4 DU. a few broken DU's in first few rounds, after that it was only burpee speed slowing me down.

    Again, great day, loved every second of it, even the part where a training partner beat me in the WOD!

    ReplyDelete
  9. 1) 9 rounds +9 burpees, <----- tougher than it looked
    2) 85, 100, 105 <---GOAT
    3) 245, across

    ReplyDelete
  10. 1) 100-110-120. Felt good
    2) 150. This sent my HR through the roof for some reason.
    3) 215. Felt heavy today
    4) 3-4 each round. Floor was tilted only place i could do these so it was a struggle. Think its a GOAT regardless.
    5) 10 + 10 + 7
    Great workout today!

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

    ReplyDelete
  12. 1) 95, 105, 110. Needs work. Knee also acting up today.
    2) 150# Felt good. Need to work on splits.
    3) 225 felt strong. Maybe could have gone a bit heavier but wanted to stay solid and not get sloppy.
    4) Total was 154. So almost average of 31 per round.
    5) 12 rounds + 10 Burpees, grabbed rope to go when time expired.

    Probably sweat out about 5 to 6 lbs of water today. We have a great group following these WODS together. Its awesome stuff. Cant wait to see the results. Thanks again Coach Ben, the appreciation we have for what your doing for us could never be shown. It was great seeing you guys at UCCF. Hope to see you again.

    ReplyDelete
  13. Open
    1. 10 rounds + 5 Rx'd
    2. 95#/105#/115#
    3. 6x4 @ 275#

    ... got to work on staying back - keep getting pulled forward on low hang position ...

    ReplyDelete
  14. Open
    1. 8 rds + 10 du's
    2. 48, 52, 55
    3. 140kg across

    ReplyDelete
  15. OPEN

    1. 9 + 30
    2. 55,60,65
    3. 1 @ 135#, 5 at 145#

    ReplyDelete
  16. 1) 50kg 55kg 60kg

    2) 75kg

    3) 1st set 170kg but went down to 160kg for next 5sets.

    4) Just kicked up into handstands, major goat.

    5) 10Rnds 6Burpees

    ReplyDelete
  17. Open- (still wondering if this is the style I should be following- read the programming philosophy, and while I'm not a shoe in for Regionals after placing 93rd in the SE this year, I'm pretty close. Anyone else that wants to give me some insight into their own decision for following the style they do would be much appreciated!)
    Male/21 years old/ 165lbs
    1. 11 rounds +21 (10 burpees, 11 dubs)
    -was shooting for 12, but had to mix in some step-up burpees. Dubs were UB every single round.
    2. (1RM 205)- 115, 125 & 135
    -Kept feeling like the bar was slipping. On the PSnatch, legs kept going wide on me.

    3. BS @305
    -Felt heavy. I know it was the perfect weight though, as the 4th rep of my last set I JUST failed.

    Loving the programming thus far. Perfect amount of volume, and loving the accountability of this site to report back to.

    ReplyDelete
    Replies
    1. Im not a shoe in for regionals either but I think that the overall program design for the regionals fits much better with what I was doing and what I need to be doing.

      Delete
  18. Open

    1. 10 Rounds + 2 burpees

    2. (1RM 160)- 85,95,105

    3. BS @ 225

    ReplyDelete
  19. Open
    1. 10rds +20
    2. 130#/140#/155#
    3.b.sqt - 265# (legs felt wobbly going into it, felt much better last 3 rds)

    ReplyDelete
  20. 1) 10 rnds + 8 burpees
    2) 45kg, 47.5kg, 52.5kg

    ReplyDelete
  21. Open
    1. 12 rounds + 2 Burpees
    2. 75, 80, 90 lbs for Snatch Technique
    3. 195 lbs for Back Squat

    ReplyDelete
  22. 1. Snatches- Stayed closer to 40-50-55%...still kills the wrist...this was my first day back snatching. Very slow in the squat...but had to start forcing some movement on this wrist!
    2. c&j....125 across
    Definitely feeling the lack of oly lifting over the past 9 weeks...still have to be really careful with this wrist so it will be good for me to work on technique at lower weights
    3. Did not do (finishing the hatch squat cycle i started and i have to do squats tomorrow) Worked on OHS instead (haven't done these in 9 weeks!) Empty bar, worked on good position, armpits forward, paused in the bottom to stretch the wrist
    4. Shoulder Touches- could not do yet...too much load on the wrist...modified with 1 min HS Holds facing the wall (nose and toes only)
    5. 12+29 Reps...calves were burning!

    ReplyDelete
  23. Regionals-
    snatch-55/60/65
    clean and split jerk- 100
    squats 155- prob could have gone heavier, but trying to focus on form, staying back and pushing knees out:)
    handstand touches (facing wall)- 10 each time
    metcon- 7 rounds plus 10 burpees _Sooo need to work on DU's!

    ReplyDelete
  24. Open

    1. 8 rounds + 9 burpees
    2. Complete based on 185# 1-RM (100, 110, 120 lbs.)
    3. 6 x 4 w/275 lbs

    ReplyDelete
  25. Open
    1) 3rds 28reps (very bad in DUs)
    2) 28, 30, 32 kg
    3) 100 kg

    ReplyDelete
  26. Open
    1) 9 rounds even
    2) a)75#, b)80#, c)85#
    3) 225#

    ReplyDelete
  27. 1. a. 105#
    b. 115#
    c. 125#

    2. C& J 165#

    3. BS 255#

    4. Handstand shoulder taps (freestanding) 50 reps

    5. Metcon 10+5

    ReplyDelete
  28. 1. a. 105#
    b. 115#
    c. 125#

    2. C& J 165#

    3. BS 255#

    4. Handstand shoulder taps (freestanding) 50 reps

    5. Metcon 10+5

    ReplyDelete
  29. 1. 1. 135 2. 145 3. 160

    2. 215 no misses

    3. 325

    4. done

    5. did another metcon.

    ReplyDelete
  30. 1. 1. 135 2. 145 3. 160

    2. 215 no misses

    3. 325

    4. done

    5. did another metcon.

    ReplyDelete
  31. Open
    1) 10 rounds
    2) 125/135/145
    3) 275

    ReplyDelete
  32. Regional

    1) 130/141/152 Made all lifts

    2) 165 Across

    3)255 Across

    4) This one was tough. Had no idea how to do these and really struggle. Started to figure it out towards the end. Will be adding these in as extra work. 5/5/5/7/5.

    5)I'm doing a local comp Saturday and want to leave my shoulders in tact + we're rowing in the comp. So I did AMRAP 12, 25 DU, 200M Row. Got 8 Full rounds.

    ReplyDelete
  33. Open

    1)10 rounds + 6 burpees

    2)85#/95#/100#

    3)275# across

    ReplyDelete
  34. OPEN

    1) 11 rounds

    2) 95-105-115

    3) 225#

    ReplyDelete
  35. 1. 95,105,110 Went light again, shoulder and bicep tender still super tender
    2. 150
    3. 275
    4. 40 (10,10,8,8,4)
    5. 9+10burpees, steal trying to get the metcon back after 2 weeks of vegas

    ReplyDelete
  36. Open
    1. 9 + 6
    2. 115, 125, 135 (percentages off 210# max snatch)

    ReplyDelete
  37. Open
    1. 10+2
    2. 105, 110, 115
    3. 295#

    ReplyDelete
  38. OPEN
    1. 9+7
    2. 40, 45, 50 (kg)
    3. 105 (kg)

    ReplyDelete
  39. Regionals:

    1. Snatch Waves: Based off: 200lb 1RM

    2. OTM Clean & Jerks: Based off: 265 1RM

    6 x 4 Back Squats: 225lbs across.
    (Cannot believe my hip is still feeling good, pretty excited!)

    4. Handstand Shoulder taps:
    (These were interesting and new to me!)
    1) 12
    2) 12
    3) 20
    4) 10
    5) 25

    5. AMRAP: 11 Rounds
    (I need to do Burpees more often.)

    ReplyDelete
  40. Masters (40)
    1. 10 rounds 5 burpees

    2. 100, 110, 120

    3. 250 across

    ReplyDelete
  41. Open
    1. 8 rounds, 10 Burpees
    2. 77, 84, 91#
    3. 165# Across

    ReplyDelete
  42. Open
    1) 10 + 8 (Double-Unders only broke twice in different late sets, felt as good as a WOD can feel with Burpees)
    2) 95#/105#115#
    3) 295# across

    Everything felt good today, shoulder still needs more stability but with the lightweight/technique work it holds up fine. Good chance for me to build it back up

    ReplyDelete
  43. Open
    1. 12rds + 7 burpees
    2. 95 - 115 - 125
    3. 275#

    ReplyDelete
  44. Open

    WOD- 10+ 2 Burpees

    Snatch- 105-115-125

    Back Squat- 255

    ReplyDelete
  45. Open
    1. 8rds + 13reps
    2. 65+75+85
    3. 135lbs - no squat rack today as the new one gets put into my new box!

    ReplyDelete
  46. Regional
    1. Snatch waves 125/135/145
    2. Sq cln split jerk 2 otm for 7 min 165#
    3. 6x4 across bs 275#
    4. 17-8-14-9-8
    5. 14rds +2

    Going on vacation to mtns until tues. Ill br missing a few wod:( Ill be working on my swimming a muscle ups.

    ReplyDelete
  47. 1. Done. Based off 175p
    2. Done. Based off 245p
    3. 315p across
    4. Disaster. I couldnt figure out how to do these or how to get my balance, did 2 each round. Embarrassing, will be working on it for sure.
    5. 8 rnds + 10 rxd

    ReplyDelete
  48. Open:

    A) 10+4 burpees.

    B) 145/155/165. Easy, no misses, didn't even change my shoes.

    Gonna do the squats and clean & jerks from Regionals later tonight.

    ReplyDelete
    Replies
    1. Squats @ 315. Easy.

      Clean & jerks @ 165. Also easy.

      Delete
  49. 95\105\115

    175

    315 across

    Did taps with band assist, handstand skills are me new passion. did 5 sets of 12 touches.

    7rnds with 9 burpees. I set way to slow a pace on this.

    ReplyDelete
  50. Open
    1) 3+10 (Double under's are my biggest goat)
    2) 65/85/95
    3) 160 - no squat rack.

    ReplyDelete
  51. 1. 115,125,135
    2. 165
    3. 275 across
    4. 15 Taps
    5. 12 Rounds

    ReplyDelete
  52. 1. 115,125,135
    2. 165
    3. 275 across
    4. 15 Taps
    5. 12 Rounds

    ReplyDelete
  53. Open Program
    1) 10 rounds + 8 burpees - pretty pumped about this, burpees have always been a weak spot but they felt good today. Double-unders were very smooth, only a few hiccups.
    2) Completed at 100, 110, 120 (max is 185)
    3) Used 245 - probably should have gone higher, but legs were a little tired at this point.

    Feeling a lot better than after Tuesday's workout, so hopefully I'm starting to get a little more used to the volume.

    ReplyDelete
  54. Open:

    1.) 9 rounds + 10 burpees

    2.) 95# - 105# - 115#

    3.) 215#

    ReplyDelete
  55. regoinal
    1. 145/155/165 no misses.
    2. 205
    3. 385 across
    4. 11 +18 reps

    ReplyDelete
  56. Regional
    1) 105-115-120 really need work on catching in a squat

    2) 165lbs

    3) 255-245x5

    4) Did 4 strict HPUS OTMx5

    5) 9 rounds +12 reps Burpees were fine but I need to work on my DUs

    Cuz

    ReplyDelete
  57. Opens

    1) 11+5

    2) snatch Complex 95 105 115

    3) 6x4x265 barely made it

    ReplyDelete
  58. Open
    1. 10+10
    2. 60/65/70
    3. 165#

    ReplyDelete
  59. Not thrilled with results for me today.... no excuses, bad day.

    Regional:

    1) Done based off 230# 1RM (only thing that felt good today)

    2) Done based off 285# 1RM

    3) 300# Across

    4) Honestly couldn't do these....? Ended up doing 20 sec handstand holds with 40 sec rest for 5 rounds. Bright side is I found a new goat that needs killing.

    5) 9 Rounds plus 10 Burpees.... (too slow of a pace)

    On to the next day.

    ReplyDelete
  60. Open.

    1. 11+5

    2. @75/85/95 lbs

    3. 275lbs across

    ReplyDelete
  61. Open:

    1) 10 rounds plus 2 burpees
    2) 95#, 125#, 155# sorry I wasn't able to get the right numbers. I should have done 100#,120# 140#
    3) 275, 275, 225, 225, 225, 225. Feel terrible after 2nd attempt. I hope my strength will be back soon.

    ReplyDelete
  62. Open:

    1) 9 rounds
    2) 50, 55, 60 kg
    3) 115 kg

    ReplyDelete
  63. Open:
    1. 9 rounds +2 burpees
    2. 75,85,95 <-- Major Goat.
    3. 275 across.

    ReplyDelete
  64. Open

    1) 11+10
    2) 85/95/105
    3) 205#

    ReplyDelete
  65. Open

    1) 11 + 19
    2) 95/105/115
    3) 225#

    ReplyDelete
  66. Regionals
    1. Done off 205
    2. Done off 265
    3. 275 ( Felt light first 3 sets heavy last three. Still recovering from back prob. So been out of heavy squatting for a while.)
    4. 80 total
    5. Ok funny story ill share with my new friends. So was planning on hitting this metcon before dinner. I ended up getting taken out for a dinner meeting by a wholesaler where I at beef covered nachos, flatbread with bacon and had some beer. Then tried to do this metcon right when I got home to make up for my poor eating... Bad idea. Got through 2 rounds and threw up, then at the end of the 12 min my stomach proved it's disgust for the food by relieving itself of any remaining tennants through vomit. Needless to say it was a bad experience. 6 rounds 20 DU and lots of queasiness.

    ReplyDelete
  67. Regionals

    1. Done off 190 1rm
    2. Done off 245 1RM
    3. 305 across
    4. Did 5 sets of as many taps as possible. Big goat but pumped to be working it.
    4. 11rds +5

    ReplyDelete
  68. Day behind still

    Worked 36 hours at the fire station so I did this at work

    Snatches
    115,125,135

    On the 135 set on the last wave I missed the high hang, no excuses. Picked it back up and finished

    Clean and jerk EMOM @ 175 felt really good

    No rack for squats so I had to skip these

    Shoulder taps I have never tried so it was interesting, just did 10 each 20 sec just to work the technique.

    Metcon 12 rounds + 7 burpees

    Felt really good on the wod, felt like I should of moved faster but still happy with my pace.

    ReplyDelete
  69. Following a week behind.
    1. 10 rnds 6 burps
    2. 100, 110, 120
    3. 225

    ReplyDelete