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Rachel's OH Walking Lunges
2013 GAMES ATHLETES
1. For Time:
400m Run
5 OHS, 225/155
400m Run
10 OHS, 185/135
400m Run
15 OHS, 135/95
400m Run
20 OHS, 95/65
2. OTM x 12
Even: 5 Bar MU
Odd: 5 super high Box Jumps
400m Run
5 OHS, 225/155
400m Run
10 OHS, 185/135
400m Run
15 OHS, 135/95
400m Run
20 OHS, 95/65
2. OTM x 12
Even: 5 Bar MU
Odd: 5 super high Box Jumps
2014 REGIONAL ATHLETES
1. Snatch Technique
OTM x 10
2 Squat Snatches at 65%
OTM x 10
2 Squat Snatches at 65%
2. Clean and Jerk Technique
OTM x 10
2 Squat Cleans + 2 Split Jerks at 65%
3. Squats2 Squat Cleans + 2 Split Jerks at 65%
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.
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:
100 Wall Balls
200 Double Unders
50 Wall Balls
100 Double Unders
100 Wall Balls
200 Double Unders
50 Wall Balls
100 Double Unders
2014 OPEN ATHLETES
1. Metcon
AMRAP 12:
100 Wall Balls
200 Double Unders
50 Wall Balls
100 Double Unders
100 Wall Balls
200 Double Unders
50 Wall Balls
100 Double Unders
2. Clean and Jerk Technique
OTM x 10
2 Squat Cleans + 2 Split Jerks at 65%
2 Squat Cleans + 2 Split Jerks at 65%
3. Strength
5 x 5 Dead Lifts, TnG across.
"To stay out of the 'pain cave,' you just need to do something enough so that you feel comfortable with it. It will still hurt—especially if somebody's pushing you—that's when you just need to force yourself to pick the weight back up."
-Rich Froning
For the shoulder taps. I went on youtube and found a few different videos, some where doing it with their back against the wall, some with their chest against the wall, which would you prefer?
ReplyDeleteeither is fine as long as you have good positioning.
DeleteFor the open, clean and jerk technique, is it two squat cleans then two jerks or is it just two squat clean and jerks?
ReplyDelete2 Squat Cleans + 2 Split Jerks at 65%
DeleteI think Coach might be poking at you a bit....
Deleteif it were two seperate squat clean and jerks it would say: 2 squat clean and jerks at 65%....it does not say that, so do two squat cleans, then two split jerks.
OPEN
ReplyDelete1) extremely dissappointed. Only made it through 180 DUs. Frustrating.
2) and 3) this evening - ran out of time.
2) 160lbs
Delete3) 295 - 310 - 325 ran out of time.
Regionals.
ReplyDelete1) done.
2) done.
3) 308 across.
4) 7/7/7/6/5. Little better than last time starting to get a hang of the balance. Now to string them together.
5) 432 reps. Made it through 82 doubleunders on the second set. Really wanted one round. Good wod though.
1. Was so excited to do this WOD with someone this morning (a fellow CompWOD follower, Justin). -- 1 full round plus 11 Wall Ball. Could have been more, but double unders weren't 100%... Not terrible, but not great.
ReplyDelete2. 110
3.Doing later. Have to coach.
225 for Deadlifts
DeleteOh - and I guess, to count reps, not rounds for the MetCon, my score was: 461
Dude you smoked this! :)
DeleteBen,
ReplyDeleteAbout how long should these sessions be taking to finish? Particularly todays?
Josh Michaud
Which one (Open, Regionals, Games)?
DeleteJoshua,
DeleteIt usually takes us about 1&1/2 hours to do Regionals. We are also not able to do the two-a-day stuff for sake of keeping our marriages happy. As a result we do our best to combine and drop one element from the Tuesday/Saturday doubles and still keep it in the 1&1/2 hours.
Open looks like it would be a full hour, maybe a little longer on some days but I can't say for certain.
Shane thanks. Just wanted to make sure I wasn't screwing around time wise.
Delete1) used 155 all solid
2)used 205 all solid
3) held 285
4) lost count but around 35-40 touches
5)460
Regionals:
ReplyDelete1, 2. done, felt good.
3. 255, same weigh I used on Saturday for the x3's, still very happy since my max is so close to this.
4. 39,??,29,29,29
5. 357, only got 7 DU in second set. Dissapointed....I guess my head wasn't into going to the pain cave this morning, no legitimate excuses. Jimmy walked away from me on this one. I guess I need to add high rep sets of wallballs to the goat list.....hoping it was just head games and not ability....
I needed a brutal WOD, and Coach came through for me!
OPEN
ReplyDelete1. 100 wbs + 189 DUs. Must improve on those DUs.
2. C&J at 85#
3. DL at 185# (fresh wounds on shins, struggled not to scrape)
OPEN
ReplyDelete1. 404 Rx
2. Rx at 145#
3. Rx at 335#
Open
ReplyDelete1. 228 RX
2. 85#
3. 185# across
Open:
ReplyDelete1) 100 + 200 + 45WB
2) no more time
Open
ReplyDelete1. 100wb + 200 dus + 38wb
no time for the rest
Open
ReplyDelete1. 339 RX
2. 85#
3. 155#
Open:
ReplyDelete1. 455
2. 135
3. Ran out of time...
1. Subbed PP for WB and 50/25 cal row for du (lower leg issues) 205 reps
ReplyDelete2. subbe PC 95#
3. 175#
Regional
ReplyDelete1. Done at 135
2. Done at 175
3. 295 across
4. 24 taps round 1 25 taps x last 4
5. 485 reps 1 round + 35 wall balls
@ben how many time i should rest bewteen the metcon and clean and jerks and the between clean and jerks and strenght
ReplyDelete1 & 2 Felt good today, technique was there everything was smooth.
ReplyDelete3. Hit 255 with Shane. Wanting more, but Shane and I are getting stronger. Felt good considering I used 245 on Saturday for the 7x3.
4. 156 Total 31 average.
5. 1 complete round and 2 wall balls.
Thank you for programming for all of us, Ben. I've been following your stuff for a while, but have thus far failed to post my results. I'll make sure to be better about that! Thanks for all that you do!
ReplyDeleteRegional
1. 80#
2. 105#
3. 175 across
4. need to work on these
5. 411
Open
ReplyDelete1) 300 reps, du's need work
2) done at 165#
3) done at 275#
1) Done
ReplyDelete2) Done
3) 315 Across
4) Done
5) 362 Paced too much, but a very good wod. Just what I need!!
Open
ReplyDelete1) 340
2) 135x1, rest 155
3) 315 across
Feeling better by the day. Mental game is getting a little better but no where near where I want to be. This is the most important factor to me right now. So happy to be doing this stuff again!
Open
ReplyDeleteMetcon
350
Squat clean and jerk
195
Deads
365
Knee is torqued. No idea what is up with it right now, did some stuff today, all upper body, some jerks, presses & a metcon with some air dyne, push ups and TTB. Curious about this knee, just came on out of nowhere this morning when I was coaching.
ReplyDeleteMetcon
ReplyDelete1. 1rd +2 wall balls
2. Squat cleans / split jerks 165#
Plan on doing snatch, gymnastics skill, and bs later tonight.
open
ReplyDelete1. 283 reps. happy with wall balls done in 5:13 but too slow in DU´s
2. 60kg across
3. 130kg but only 3 set. Didn´t get the technique so stopped instead of getting lighter weights. Also time ran out.
Open
ReplyDelete1. 420
2. 70kg
3. 140kg - felt a little cheeky after the previous activity
Snatch- #87 across
ReplyDeleteC&J- #125 across
BS- #225 across
Handstand Shoulder Taps- new at these...kinda just practiced actually touching my shoulder
Metcon- 12:36 Rx wanted to finish
Vacation is taking it's toll....had trouble getting up for this one....1% better today!
ReplyDeleteOpen
1. 423(subbed thrusters for wb's-25#)
2. 180#
3. No dl today
1. 165# no misses
ReplyDelete2. 225, no misses, but this got miserabe haha
3. 385 across
4. 30,17,25,23,12
5 470 reps.this was worse than expected
1) 120
ReplyDelete2) 150
3) 225 across
4) 15-20 each set, did them facing the wall.
5) 352 reps
Open
ReplyDelete1. 292 (100 wallballs + 192 double-unders)...ugh! Double-unders did not come easy today.
2. Complete w/155#s (65%)
3. 315 lbs. across
Open:
ReplyDeleteA) 317. Double unders just weren't there today I guess. Left calf has been a motherfucker since the mile + burpees.
B) 180#
C) 335# across. Not really heavy, but I'm feeling pretty smoked.
Also did some heavy single cleans on Wednesday night, hit 275 a couple times.
DeleteOpen
ReplyDelete1) 344 reps
2) 165#
3) 315#
Open
ReplyDelete1. 400
2. 160 lbs. very tough
3. 255- went light, felt tired and am still concerned when DL after hurting my back doing them last year
Regionals
ReplyDelete1. 125#
2. 165#
3. 225#
4. 51 freestanding
5. 338 reps
1.done
ReplyDelete2.done
3. 300 accross
4. 10,8,8,8,5
5.378
Regionals
ReplyDelete1. 135#
2. 170#
3. 245#
4. 12,7,9,16,10
5. 328 RX
Today was an off day for me.
I will use it as motivation to do even better tomorrow.
I will not dwell on negativity but rather focus on the progress I am making.
Open:
ReplyDelete1) 338
2) 145#
3) 275#
Correction: 1) 388
DeleteOpen
ReplyDelete1) 417
2) 180#
3) 355#
Open
ReplyDelete1) 276
2) 115#
3) 205#
Open
ReplyDelete1) 450 (100 unbroken D.U in the first 200 help me alot then sets of 50 unbroken)
2) 115# (work on technique)
3) no more time :(
Open
ReplyDelete1) 450 (100 unbroken D.U in the first 200 help me alot then sets of 50 unbroken)
2) 115# (work on technique)
3) no more time :(
65 on snatches
ReplyDelete95 on clean and jerks
175 squats across
10 shoulder touches x 5
no met con- had to teach spin and no more time for training today:(
Open Program
ReplyDelete1) 335 reps (100 WB, 200 D-U, 35 WB) - wall balls need improvement (5:15 for first 100), but it was also sweltering hot and that just sucked the life out of me. Double-unders were decent (finished at 9:50) but took longer breaks than I'd like.
2) Done at 165 - quads were burning
3) Done at 285 - should have gone heavier but my legs were toast
Open:
ReplyDelete1.) 100 wall balls + 200 double unders + 28 wall balls
= 328
Frustrating double unders...
2.) 145#
3.) 275#
That's about all I had for today
Heat was a huge struggle today:
ReplyDeleteReg
1) 165
2) 215 (made 6mins)
3) 6x4 @ 345#
4) Worked walks
5) 318 reps - was dying by this point, heat won today.
Metcon Total reps
ReplyDelete342....
Would've Never programmed that for myself so Thanks!
Open.
ReplyDelete1. 100 wb, 200 du, 50 wb, 100 du, 6 wb = 456 reps
2. 135#
3. 275#
Regional
ReplyDeletewow...this one with all the heat...Even in Canada we're melting pretty bad.
1. Snatches @ 125#
2. C/J @ 160#
3. Squats @ 215#
4. HS - This was the worst part for me. Not a ninja...yet.
Kept ankles within 18" of one another. 42 reps. Ankles together will be a goal
5. 313Rx...I was sweating like Mike Tyson in a spelling Bee ...Heat crushed me today...long day of work before getting into my sauna
Open
ReplyDelete1) 329 reps
2) 165#
3) 295#
1) 155
ReplyDelete2) 185
3) 325 across
4) 16-14-13-15-16
5) 474 reps
OPEN
ReplyDelete21/Male/165lbs - 93rd in SE Open.. coming for that top 48!
Metcon- 1 round + 12 wallballs = 462 total reps (Deb Brother's score was my motivation.. ;) )
-too much rest between everything. broke on dubs by choice more than I should have because of shoulder fatigue. HR was fine throughout, just shoulders were beat.
C&J 2+2 Complex- @165
-THIS got my HR more than the metcon. need to review the video I took to see how my Split J's looked. Always has been a rough spot for me from a technical standpoint.
DL's- 355 throughout (did an extra opening set at 350, because I forgot to put the 5lb plate on one side... idiot)
-with a 1RM of 455, this was a perfect weight. Don't think I could have done more with the way my legs were feeling at this point post-wallballs and squat cleans.
Snatch 145 (think I rounded up too much)
ReplyDeleteClean/Jerks 165
325x3sets form started gettin shakey so dropped it to 315 (what I did last time) 2sets of 2 reps. Legs were just not there today.
Shoulder taps: with band assist, Im having a lot of trouble with these freestanding.
Metcon: 452 (1rnd +2WBs)
open:
ReplyDelete410 reps
155# was a little heavy
255# could have gone for 275
one of the most enjoyable wods for me
Open
ReplyDelete1) 1 round + 15 wallball (Karen is my favourite wod)
2) done@70kg
3) done@ 150kg
Open
ReplyDelete1) 374 reps
2) 75 kg SC and 60 kg SJ
3) 140 kg
ReplyDelete1. 180 rps
2. C&J 160
3. Deads - 325
OPEN
ReplyDelete1) 384, I am not a fan of wall balls where as double unders I could do all day.
2) 155, around round 5 this started to hurt
3) 355, legs toast by this time
Living in Texas I have to deal with the heat like others are saying where even at 5:30am it feels like a sauna outside. Just keep pushing and improving everyone. Thanks for all of this again Ben.
Open
ReplyDelete1) 363 reps - first 50 WB's @ 15# UB. Then 20# for remainder if workout.
2) @ 135# - Suckfest
3) @ 275#
Open
ReplyDelete1) 343 reps - Took a few attempts to get into a rhythm on DUs
2) 155#
3) 295#
Open
ReplyDelete1. Misread first and did 1 round in 16:34
2. 155 - wrecked me after metcon
3. 335 across
Open
ReplyDelete1. 358 reps.
2. 75kg, most felt fast :)
3. 150-160-170-180-190kg(2)bottled last one :(
Played with skills learnt at CF Gymnastics course from the weekend. Would highly recommend.
Good session! Thanks coach
open 1- 271 whit 2 no reps
ReplyDelete2- con 53kg bien en todas
3- 90kg bien en todas
Open
ReplyDelete1. 1 round + 89 reps
2. 60kg
3. Tried to find 5RM DL, did 110-120-130-140-145kg.